Summer is here, and that means beach days, pool parties, and BBQs are in full swing. While it’s a time to relax and enjoy the sun, it’s also important to make mindful choices when it comes to our diet.

Many popular summer foods can leave you feeling bloated and uncomfortable, taking away from the fun and relaxation of the season. To help you beat the beach bloat, we’ve compiled a list of 30 foods you may want to skip this summer. Check them out below!.

1. Carbonated Drinks

Carbonated drinks like soda and sparkling water may be refreshing on a hot day, but they can cause gas and bloating. Opt for plain water or infused water with fruits and herbs instead.

2. Processed Meats

Hot dogs, sausages, and other processed meats are a staple at summer cookouts, but they are often high in sodium and additives. Choose lean cuts of grilled meats or try plant-based options like veggie burgers for a healthier alternative.

3. Fried Foods

From french fries to fried chicken, fried foods are delicious but can wreak havoc on your digestion. The excessive oil and high-fat content can lead to bloating and discomfort.

Grilling, baking, or steaming your favorite foods instead can be a healthier option.

4. Ice Cream

While ice cream is a classic summer treat, it is loaded with sugar and unhealthy fats. Look for lighter alternatives like frozen yogurt or make your own fruit popsicles using fresh fruit and yogurt.

5. Creamy Dips

Creamy dips like ranch or spinach dip are popular at parties, but they can be heavy and hard to digest. Opt for fresh salsas, hummus, or Greek yogurt-based dips for a lighter option.

6. Alcohol

Alcoholic beverages are often consumed in abundance during summer, but they can lead to dehydration and bloating. Remember to drink in moderation and hydrate with water between drinks.

7. Watermelon

Although watermelon is hydrating and refreshing, it can sometimes cause bloating due to its high water content and natural sugars. Enjoy it in moderation and balance it out with other fruits.

8. Corn on the Cob

Corn on the cob is a summer favorite, but it can be difficult to digest and may cause bloating. Opt for grilled vegetables or lightly cooked corn salad instead.

9. Chips and Pretzels

Snacking on chips and pretzels can be tempting, but they are often high in sodium, unhealthy fats, and artificial additives. Swap them for air-popped popcorn, roasted chickpeas, or homemade veggie chips.

10. Macaroni Salad

Macaroni salad is a common side dish at summer picnics, but it is typically high in mayonnaise and often loaded with calories. Try opting for a healthier salad option like a quinoa or vegetable salad.

11. BBQ Sauce

BBQ sauce is a summer staple, but store-bought varieties can be packed with sugar, salt, and artificial ingredients. Look for homemade or low-sugar alternatives to keep your meal healthier.

12. Fried Seafood

Fried seafood like calamari or fish and chips may be tempting at the beach, but they are fried in oil and can leave you feeling bloated and heavy. Grilled or steamed seafood options are a better choice.

13. Fruit Juice

While fruit juice might seem like a healthy option, it often contains added sugars and lacks the fiber found in whole fruits. Opt for eating whole fruits instead or make your own fresh juice at home.

14. Pasta Salad

Pasta salad is a summertime classic, but it is usually dressed with heavy mayo or oil-based dressings. Try swapping the dressing for a light vinaigrette or Greek yogurt-based sauce.

15. Store-Bought Smoothies

Store-bought smoothies may seem like a quick and healthy option, but they often contain added sugars, artificial flavors, and minimal nutritional value. Make your own smoothies at home using fresh fruits and Greek yogurt.

16. Canned Soup

In the heat of summer, canned soups may not be the best choice. They are often high in sodium and can leave you feeling bloated. Opt for homemade chilled soups like gazpacho or cucumber soup.

17. Potato Salad

Like macaroni salad, traditional potato salad is usually made with mayonnaise and can be high in calories and unhealthy fats. Consider making a healthier version using Greek yogurt or mustard-based dressings.

18. Deep-Dish Pizza

Pizza is a popular summer food, but deep-dish varieties are often high in refined carbohydrates and unhealthy fats. Opt for thin-crust pizzas loaded with veggies instead.

19. Soda

Soda is a major contributor to bloating and can lead to dehydration. Choose water, herbal tea, or flavored sparkling water as healthier alternatives.

20. Canned Fruits

Canned fruits may seem convenient, but they often contain added sugars and preservatives. Enjoy fresh seasonal fruits instead or opt for frozen fruits without added sugars.

21. Margarine

Margarine is often used as a spread for grilled corn or bread, but it is high in unhealthy trans fats. Opt for healthier options like olive oil, avocado, or nut butter.

22. Sugary Cocktails

Cocktails like margaritas and mojitos can be loaded with added sugars and calories. Swap them for lower-calorie options like vodka soda with fresh fruit or a glass of wine.

23. Sausage Rolls

Sausage rolls are a popular finger food at summer parties, but the combination of processed meat and carb-heavy pastry can cause bloating. Look for healthier finger food options like grilled skewers or vegetable roll-ups.

24. Heavy Salad Dressings

Many pre-made salad dressings are high in unhealthy fats and often contain added sugars and preservatives. Make your own dressings using olive oil, vinegar, and fresh herbs for a lighter and healthier option.

25. Energy Drinks

Energy drinks contain high levels of caffeine and sugar, leading to dehydration and bloating. Opt for natural energy boosters like green tea or homemade iced coffee with minimal added sugars.

26. Tacos with Excessive Cheese

Tacos loaded with excessive cheese can be heavy and hard to digest. Opt for healthier fillings like grilled veggies, lean meats, and avocado. Use moderate amounts of cheese or opt for lighter alternatives like feta or cottage cheese.

27. Canned Beans

Canned beans are convenient but often contain added sodium and preservatives. Consider using dried beans, which are more nutritious and can be cooked without added salts.

28. Frozen Dinners

Frozen dinners may be quick and easy, but they are often high in sodium and unhealthy fats. Opt for homemade meals or meal prep your own healthy frozen dinners using fresh ingredients.

29. High-Fiber Foods

While high-fiber foods like beans and lentils are generally healthy, they can cause bloating in some individuals. If you’re prone to bloating, try cooking them thoroughly or opting for lower-fiber alternatives like quinoa or lean meats.

30. Cream-Based Desserts

Rich cream-based desserts like cheesecake or custard can be heavy and hard to digest. Choose lighter options like fruit salad, sorbets, or angel food cake for a sweet treat without the heaviness.