These 10 Foods Are High in Potassium—and Help Fight Belly Bloat

When we say "best food sources of potassium," your mind likely goes instantly to bananas or avocados or possibly even coconut water. While all of these are indeed great sources of potassium (as societal wellness culture has drummed into our heads for years), they're actually not the richest sources of the mineral. Of course, all three are chic and tasty and you wouldn't be hard-pressed to find a photo on Instagram featuring an epic combo of all three, but when it comes to boosting your body's (very important) potassium stores, some less popular food fares are actually significantly more strategic. Don't worry; they're still super tasty!

According to a report from Medical News Today, the average adult should be consuming about 4700 milligrams of potassium per day, but—wait for it—fewer than 2% of Americans actually get that much in their daily nosh. Eek. "A high potassium intake reduces the risk of overall mortality by 20 percent," states the report. "It also decreases the risk of stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density, and reduces the formation of kidney stones." So yes, ignoring a potassium deficiency doesn't bode well for your long-term health, as it's a key player in helping our systems regulate fluid retention (which, if out of whack, can lead to bloat) while also controlling the electrical activity between our heart and muscles. As the report explains, signs of deficiency can include excessive fatigue, feelings of weakness, and constipation, and might exacerbate paralysis, respiratory failure, and painful gut obstructions.

Luckily, with a little bit of know-how and a strategic trip to the grocery store, you can naturally boost your body's potassium levels to ensure you're getting the recommended 4700 milligrams per day. Supplements also work, but most experts agree getting your intake of vitamins and minerals through whole-food sources is a smarter and more beneficial MO. Curious to know which foods are the best sources for potassium? Keep scrolling! We've even handily included serving sizes and milligram amounts so you know how much you'll need of each to reach your daily goal. Ready? Dig in! And for even more potassium-rich food ideas, check out the full list we consulted here