You know the feeling….you wake up feeling like the Pillsbury doughboy and there’s no way you’re getting into those pants…sigh…. 🙁
Abdominal bloating not only looks horrible , makes you feel fat, makes you feel miserable but it’s really uncomfortable. Stomach bloating can be avoided by eating and drinking the foods that don’t cause the bloat!!
The most common culprits of bloating are salt, fatty foods, certain raw veggies, alcohol, sugars and sugar substitutes and carbonated beverages. You also may have a allergy or intolerance to certain foods like dairy products or gluten.
Sounds easier said than done right?! Some small changes may help with that belly bloat…
Water – Drinking more water rather than soda…including diet soda…and other carbonated drinks can help flush out excess sodium and toxins and keep your system moving. Drinking plenty of water can also prevent constipation which also leads to bloating.
Potassium – Potassium rich foods like bananas, avocados, carrots and oranges can help regulate your body’s sodium level.
Yogurt – Yogurt is a great source of probiotics which keeps good bacteria in your gut. Good bacteria helps break down food and keeps your digestive system moving and balanced. Yogurt is lower in lactose than other dairy products.
Ginger or Peppermint – Ginger & Peppermint are proven belly fixers. Peppermint is soothing while ginger can be a natural diuretic.
Allergies & Intolerance – Food allergies and intolerance to certain foods can cause bloating and excessive gas. Reduce or eliminate the amount of the suspected food and take notice of any changes. If you think you have a food allergy..you should consult a professional.
Whole Grains – Often recommended for their many benefits can sometimes lead to bloating. Whole grains are high in fiber. If you are adding fiber into your diet to quickly gas, bloating and constipation can occur. Fiber should be increased slowly.
Eating too Fast – Eating too quickly can cause air to be swallowed along with your food creating bloat. Not chewing your food well can lead to indigestion and bloating.
Overeating – Overeating is the most common cause of bloating and discomfort. Eat smaller meals more frequently rather than 2 or 3 large meals.
Sugar Free – Sugar free foods and drinks contain artificial sweeteners. Artificial sweeteners contain sugar alcohol that can create gas and bloating. Try to keep artificial sweeteners to a minimum.
Chewing Gum – If you are a die hard gum chewer you are swallowing air while you are chewing.
Sodium – High processed foods tend to have a high sodium content and are low in fiber. Both can contribute to that bloated feeling. Try to stick to reduced or low sodium foods.
Spicy Foods – Spicy food stimulates the production of additional stomach acid causing irritation which leads to bloating.
Carbs – Reduce eating heavy, complex carbs like bagels and pasta. Complex carbohydrate rich foods can cause your bloat. Eat more protein and less carbs to reduce your bloat.
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