The tip: Avoid carbs and dairy before a big event.

Why it works: "It doesn't matter how low-cal it is, the dairy and multi-grains will expand in your intestines, causing your gut to stick out," she explains.

Raj adds that carb-heavy foods actually cause your body to store more water than proteins, and can be hard to digest.

If you simply cannot survive without carbs, choose a natural carb like a sweet potato or banana over processed carbs, since processed carbs contain more sodium. Try Cohen's recipe for a bloat-free breakfast: "Take 1/2 cup raw oats, 3 egg whites, 1/2 apple, and a dash of cinnamon and throw in a blender." This creates an easy, healthy pancake mix. "This high-fiber non-fat breakfast choice offers whole-grain fiber plus additional fiber from the apple, and protein from the egg whites," she adds. Raj says that oatmeal is unlikely to cause bloating, as it is high in soluble fiber and promotes healthy digestion.