How to Beat Bloat for Bikini Season

Summer is right around the corner, and so in other words, it's (gulp) swimsuit season. Many people will frantically look for fad diets to lose weight quickly or search online for foods that will "flatten their bellies." I hate to be the bearer of bad news, but fad diets don't work, and you should have thought about losing weight as early as January if you want to keep it off all summer. And there really is no food that can give you a flat belly, at least according to science. A flat belly (also known as six-pack abs) is the result of many different factors, such as age and genetics, and for some people it just won't happen -- no matter how hard they try.

Instead of trying to drop pounds at the last minute before your weekend getaway, perhaps simply finding ways to cure a bloated stomach will boost your confidence in a bikini. With 1 in 10 Americans suffering from regular bloating, this is a fix many of us desperately need -- not only in the summer, but year-round, too.

Plan ahead with healthy snacking. From ice cream to calorie-packed Frappuccinos, it seems unhealthy sweets lurk at just about every corner. Instead of giving into temptation, which will only leave you feeling stuffed and uncomfortable later, stock up on healthy snacks for the office and home. There's nothing easier than having the following on hand: granola-type bars, single-serving cheeses, low-fat Greek yogurt and almonds.

Choose low-sodium foods and drinks. Sodium can cause a nightmare of stomach bloat, and you may not even realize how many foods and beverages are jam-packed with this sneaky ingredient. Summer seems like the perfect time for fruit and a scoop of cottage cheese, but make sure you're buying a low-sodium version. This simple step can save you hundreds of milligrams of sodium. And who doesn't love an afternoon bloody mary by the pool? But make sure to pick a low-sodium version of your tomato juice, or else you could be consuming 680 milligrams per cup.

[Read: The Missing Piece From Your Low-Sodium Diet .]

Be on the lookout for sorbitol. Sorbitol, a sugar alcohol, is known to cause stomach issues, like bloating, for many people. Chewing gum, mints and dried fruits are just a few of the sorbitol culprits.

Avoid straws and fizzy drinks. Straws and fizz can also cause uncomfortable bloat by allowing air and bubbles to enter your digestive tract. To solve this problem, plain water is probably the best bet for hydration rather than carbonated drinks. And if you love those summer cocktails, leave the little umbrella, but lose the straw. Actually, you would be better off losing the entire cocktail because of its calories, but that's another story.

Don't talk with your mouth full. Talking with a full mouth is a bad idea for many reasons, but especially in regards to bloating. Just like with the straws, doing so allows extra air to enter your digestive tract. My best advice is to chew slowly, and keep your mouth shut.

Start your day with fiber. Constipation is a sure-fire way to make you feel bloated, and starting your day with a fiber-rich breakfast is the perfect anecdote. My favorite pick is a bowl of oatmeal topped with chia seeds and almond butter -- it works like a charm. Other good morning options are: an omelet with veggies and 100-percent whole-wheat toast; low-fat Greek yogurt topped with fresh fruit, ground flaxseeds and a high-fiber cereal (read the label for greater than 5 grams of fiber per serving); or quinoa with slivered almonds, berries and a touch of honey.

[Read: Pharmacists' Top Recommended Fiber Laxatives .]

Keri Gans, MS, RDN, CDN, is a registered dietitian/nutritionist, media personality, spokesperson, and author of The Small Change Diet. Gans's expert nutrition advice has been featured in Glamour, Fitness, Health, Self and Shape, and on national television and radio, including The Dr. Oz Show, Good Morning America, ABC News, Primetime, and Sirius/XM Dr. Radio.