The more sodium you eat, the higher your blood pressure will be and the less your kidneys will be able to remove water, which can leave you feeling bloated. To combat this, you can cut down on processed foods (they contain about 75% of the sodium we ingest) and have less than 2,300mg of sodium per day.
Another great way to fight bloating is by increasing your intake of potassium. The more potassium you ingest, the more sodium you’ll process out of your body and the less bloated you’ll feel. Adults should have about 4,700mg of potassium per day, and it can be found in foods like avocados, spinach, mushrooms, tomatoes, grapefruit, oranges, and cantaloupe, or taken as a supplement.