Worst: Broccoli Cabbage Kale
Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinosea sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. But don’t shun those healthful greens just yet. “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Cynthia Sass, RD, MPH, Health contributing nutrition editor, tells Health.
So keep eating the green stuff, but limit your portions. And if you absolutely can’t part ways with even a gram of kale, steam it: “Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” Sass says. It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.
Home Remedies For Bloating
Instead of reaching for medication, it’s worth giving these natural remedies a try, especially when it comes to belly bloating. If bloating is an underlying symptom, then make sure to reach out to your doctor for a treatment plan, as diet isn’t always enough. However, most often bloating is caused by a diet low in fiber. Up that fiber intake so that gut can do a happy dance. While green smoothies for bloating are a great fiber starter, here are some other natural ways to help with bloating:
Why Youre Feeling Bloated
So, what is bloat, exactly?
A little nutrition 101 for you: Bloat is a buildup of gas in the abdomen, usually caused by digestion or swallowed air. Feeling bloated can result from an overgrowth of bacteria in the small intestine. This bacteria ferments food, creating gas that causes bloating. In other words, you feel like youve been blown up like a balloon.
Water retention is similar to bloating. You know the feeling: You cant get your rings on, and your eyes look like youve been in a brawl. This lovely feeling is usually caused by consuming foods high in salt . High levels of sodium cause your body to hold onto extra fluid.
Not only can bloating and water retention be uncomfortable and less than attractive, they can be downright painful. If you plan on debuting your new bikini but feel puffier than the Michelin Man, Im here to help. My favorite anti-bloat foods can help with both of these troublesome problems.
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How To Prevent Bloating
There can be many ways to prevent and avoid bloating. I have to suggest some of them, such as
- Avoid the mentioned foods that are known to cause gases and start including ginger, asparagus, papaya, and pineapple in your diet.
- Eat slowly. Slow down when eating doesnt give your body a chance to feel full, making it easier to overeat.
- You should not use straws while drinking the juice, fizzy drinks, or other carbonated drinks as it may end up consuming more air inside the body.
- Eat more foods high in fiber to prevent constipation. If foods alone dont help, consider taking a fiber supplement.
- Avoid chewing gum.
- Quit smoking.
- Avoid tight pants or skirts. This wont prevent bloat per se, but it certainly helps when youre feeling bloated.
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Best Brides Breakfast Ingredients To Beat The Bloat
The morning of your wedding day will inevitably fill you with a multitude of emotions excitement, happiness, perhaps nervousness and definitely relief that the day is finally here!
Whilst we cannot guarantee we can take away your pre-wedding jitters we know for a fact that how you start the day and what you eat will certainly play a part in sustaining a settled stomach throughout and banishing any dreaded bloat-inducing stress that you definitely dont want as you reach for your wedding dress! Just 5 of our best brides breakfast ingredients will keep you energised through both an emotionally demanding and busy day and prove that eating like a king at breakfast time will make a happy tummy and a happy, confident bride!
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Lemon And Cucumber Salad
Serves: 3Nutrition: 93 calories, 5.2 g fat , 12 mg sodium, 11.8 g carbs, 2.2 g fiber, 6.3 g sugar, 3.3 g protein
Looking for a low carb side salad? Believe it or not, 96 percent of a cucumber is water alone. Pair this with the lemon and you have a powerful detoxifying duo!
Get the recipe fromChelsea’s Messy Apron.
Coconut Curry Bowl With Carrots
Serves: 4Nutrition: 447 calories, 11 g fat , 828 mg sodium, 71.8 g carbs, 13.4 g fiber, 12.3 g sugar, 15.4 g protein
Wow, talk about a high fiber dish! There are nearly 14 grams in just one serving, but beware, this dish is on the verge of being too high in sodium so make sure to limit yourself to just one bowl so your stomach doesn’t balloon up with water come morning. Carrots are the stars of the recipe here because of their ability to rid the body of any excess water that is causing discomfort and preventing your jeans from buttoning. Give this savory recipe a whirl!
Get the recipe fromWell Plated.
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Yogurt And Dairy Alternatives
Lactose intolerance ends up being more common in adulthood, according to the National Digestive Diseases Information Clearinghouse, and is especially common in non-Caucasian individuals. If youre intolerant to lactose, the naturally occurring sugar in cows milk dairy products can cause or aggravate gassiness. Nondairy milks, such as almond, soy and rice milks, offer useful options. Because of the healthy bacteria called probiotics yogurt includes, it might not cause comparable gas symptoms. Probiotics might also help alleviate gassiness and other symptoms of IBS.
Foods And Drinks That Help With Bloating
Bloating is a common problem often caused by issues like constipation or excess gas .
Plus, what you eat and drink can significantly affect bloating and other digestive issues.
Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay.
Here are 20 foods and drinks that can help with bloating.
Theyre also rich in potassium, an essential mineral involved in regulating fluid balance and sodium levels to prevent water retention .
Whats more, theyre high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating (
Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs.
This may prevent water retention and alleviate bloating caused by dehydration (
Yogurt is packed with probiotics, a beneficial type of bacteria that plays a key role in gut health.
According to some research, probiotics may improve stool frequency and consistency to promote regularity .
Furthermore, probiotics have been shown to reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome , a common disorder that affects the large intestine (
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Breakfasts That Will Make You Bloated Every Time
Starting the day with a puffed out belly isnt anyones idea of fun. But thats exactly what can happen when you eat the wrong morning meal.
Even though you might not think to worry about bloating at breakfast time, there are plenty of AM options that can have you wanting to unbutton your pants before youve even made it to your desk.
And we’re not talking about stuff like beans or cruciferous veggies. Here are 8 everyday breakfasts that could be making your stomach churn.
These morning monstrosities tend to pack loads of salty cheese and processed meats like bacon, sausage, or ham. All that sodium can cause your body to hang onto extra water, leaving you bloated, says registered dietician Alissa Rumsey. The high fat count is another culprit. Because fatty foods get digested at a slower rate, that rock of a sandwich will literally sit in your belly for longer than lighter fare, explains Orange Coast Memorial Center gastroenterologist Ashkan Farhadi, MD.
Even if your smoothie is made with legitimately clean ingredients, it can still leave you with a pooch. In part, that’s because all that liquid simply takes up a lot of space in your stomach. Sipping through a straw makes things even worseit causes you to swallow more air, which also ends up in your belly, Rumsey says.
Muffins, scones, croissants, donuts, you name it. They’re all loaded with refined carbs, which your body stores as sugar. And that sugar, like salt, loves grabbing onto water to make you puffy, Rumsey says.
Greasy Or Fried Foods
The greasy or fried foods can wreak havoc on your GI tract. Such foods are high in fat which takes it longer to digest, which means food stays in your GI tract longer.
The meat, pizza, or other foods are to be limited if you feel the bloating symptoms after consuming them.
They can really slow down the digestive process in our guts. Subsequently, the build-up of gas takes longer to pass through and leave you feeling bloated and uncomfortable
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The 5 Best Breakfast Foods To Eat When You Wake Up Bloated
The last thing you want to worry about before a busy day is a swollen belly, stomach pain or feeling uncomfortably full.
Video of the Day
Bloating can be related to a number of factors, so it’s a good idea to investigate the root cause of your individual problem â that way, you can be better equipped to know how to fix it, per John Hopkins Medicine.
For one, the food we eat â and how we at it â can sometimes cause stomach discomfort and swelling. The following dietary factors are common contributors to bloat, says dietitian Rebecca Ditkoff, RD:
Other causes of bloating, according to the U.S. National Library of Medicine, include:
- Small intestinal bacterial overgrowth
- Gastroparesis, or abnormally slow stomach emptying
In some cases, eating certain foods can actually help with bloating. Try these non-bloating breakfast foods recommended by dietitians to start your day with ease.
Earl Grey Blueberry Oatmeal
Serves: 1Nutrition: 397 calories, 11.4 g fat , 156 mg sodium, 64.6 g carbs, 9.3 g fiber, 25.6 g sugar, 14.3g protein Wait, earl grey tea in oatmeal? You bet! This blogger has taken an artsy spin on the classic bowl of oatmeal by actually infusing the herbs from the tea bag into the gooey oats. Not only do oats provide a decent amount of fiber per serving, they’re also rich in B vitamins and potassium, both of which help flush out that excess water hanging out around the abdomen!
Get the recipe fromHalf Baked Harvest.
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Dinners That Make You Thinner
“I was up all night because of the baby,” my friend Stacy told me yesterday.
“What baby?” I asked.
“My food baby,” she said, rubbing her belly. Stacy had indulged in a bottomless pasta with breadsticks the night before. No wonder she felt pregnant. Besides being full from the food itself, she was retaining water and had gas in her intestines.
What she should have eaten to lose belly fat were hydrating foods that are easy to digest, filled with healthy fats, delicious fiber and lean proteins. Beat the bloat and whip up one of these tasty meals for dinner, hand-picked by our researchers at Cook This, Not That! And to burn fat even quicker, don’t miss this essential list of 55 Ways to Boost Your MetabolismFast!
Foods That Cause Bloating
On the other hand, here are the foods that may cause bloating in some people. Some of these foods cause bloating due to gas, and others cause bloating due to their sodium content, which can make you retain water.
Looking for some other ways to beat the bloat? Here are some ways to avoid bloating:
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What Do I Do If I Eat Some Of These Foods
You could also add in some carminatives to your meal to aid digestion when consuming these foods. Try not to restrict your diet by completely removing such foods from your diet, as they provide many essential nutrients and are important for overall gut health. So youve eaten one of these offending foods and are feeling like a beached whale! Now what?!
Carminatives are foods that have been known for centuries to help soothe the digestive tract and reduce bloating and flatulence. There are many herbs and spices with valuable carminative properties, such as star anise, caraway, cardamom, cinnamon, coriander, cumin, fennel, garlic, ginger, lemon balm, nutmeg, parsley, and peppermint.
Peppermint tea is a great go-to when youre feeling bloated and lethargic. Having some warm water with lemon juice may also help soothe your symptoms, since lemons are a natural diuretic and a gentle laxative. Consuming lemon water can help reduce the amount of salt retained in the body and reduce bloating due to fluid retention.
There are also a number of veggies such as celery, cucumber, spinach, and parsley that will help reduce fluid retention in the body. Cook your vegetables when youre feeling bloated, as the fiber structure is broken down once theyre cooked, making these foods easier to digest.
Getting plenty of probiotic rich foods into your diet will increase your healthy gut flora and can improve symptoms of bloating.
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How Do I Stop My Stomach From Bloating
Here are 11 proven ways to reduce or eliminate bloating.Dont Eat Too Much at a Time. Rule Out Food Allergies and Intolerances to Common Foods. Avoid Swallowing Air and Gases. Dont Eat Foods That Give You Gas. Try a Low-FODMAP Diet. Be Careful With Sugar Alcohols. Take Digestive Enzyme Supplements. Dont Be Constipated.More items
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Does Lemon Water Help With Bloating
As a bonus, lemon juice helps to loosen the toxins floating around in your GI tract, relieve the painful symptoms that accompany indigestion, and even reduce the risk of burping and bloating resulting from excess gas production in your gut. Lemon water can keep your digestive system purring like a kitty all day long.
Celery Root And Potato Soup
Serves: 4Nutrition: 206 calories, 5.8 g fat , 780 mg sodium, 38.4 g carbs, 6.3 g fiber, 6.7 g sugar, 4.4 g protein
Soup is definitely seems to be the meal of choice for relieving a bloated belly! Celery is also another go-to natural diuretic, so chop it up and integrate it into this blogger’s delish recipe.
Get the recipe fromGourmande in the Kitchen.Food: Celery Root
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Food Intolerance And Bloating
Food intolerance can lead to bloating when:
- your bowel does not empty properly
- the food causes gas to be trapped
- too much gas is produced as a reaction to the food
The most common foods to cause problems are wheat or gluten and dairy products.
The best approach if you have a food intolerance is to eat less of the problem food or cut it out completely.
Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. But do not get rid of food groups long-term without advice from your GP.
Find out more about food intolerance.
Foods To Help You Debloat
You know the feeling: You ate too much for dinner, and now you’re so bloated you think you’re gonna pop. Or maybe it was the way you had to wolf down that burrito at work between meetings. Or it could be PMS. Whatever the reason, you’re feeling gassy, puffy and miserableand longing for stretchy pants.
Sound familiar? Abdominal bloatingsometimes described as feeling too fullaffects up to one-fourth of all healthy people, according to some surveys. Blame it on your period, or overeating, constipation, dining on gas-producing foods, gobbling your meals or even drinking through a strawthey all can cause a little belly bloat.
But there’s good news. Just as some foods may blow you up like a balloon, others can help you deflate, naturally. Here are some proven bloat-fighters.
Recipe to try: Tinola
You probably already know ginger is a great natural remedy for motion sickness, nausea and many other ailments. Turns out this natural stomach soother can help bloating, too. Studies show it reduces swelling and stimulates the digestive muscles, making it easier for food to pass through. Try it brewed in hot tea, or add a little grated fresh ginger to a smoothie.
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