Banish the Bloat: 5 Foods to Avoid
- Published: Tuesday, August 19th 2014
- in Nutrition
I think I can safely say we’ve all been here at one point or another: We wake up in the morning to a smaller-than-usual waistline, we fit (read: we don’t need to squeeze) into our skinny jeans, and then lunchtime rolls around and suddenly so does our midsection, over our skinny jeans. A reaction caused by excess gas in our digestive tract, bloating is often a result of our bodies not being able to properly break down the foods we’re eating and bloating, quite frankly, is a b…. But you don’t have to accept this inflatable balloon-like response, you just have to know what to avoid to banish the bloat for good!
Gluten & Dairy (Intolerance)
First things first, do you have a food allergy? Both dairy and gluten can cause our bellies to bloat, especially if we are intolerant. Suspect you have an intolerance? Try cutting out the food group that could be causing your belly-bloat (not to mention other digestive issues and other side-effects of food intolerance) for two weeks and see how you feel!
Sure, it makes just about everything taste better but excess salt in your meals could be what’s causing your bloating. When our bodies have an excessive intake of sodium, they retain water to keep from getting dehydrated. Beat this type of bloat by drinking lots of H2O so your body lets go of the water it’s retaining.
When a light salad turns into a heavy bloat all fingers point to veggies like cauliflower, broccoli, cabbage, and Brussels sprouts. These delish greens contain raffinose, which is a trisaccharide that we just don’t have the enzyme needed to break down so these veggies find their way to our lower intestine undigested and are subsequently fermented, producing gas and bloating.
It’s no secret legumes like beans are touted as being the “musical fruit” and that’s thanks in part to that hard-to-digest raffinose. Beans, peas, and lentils in large amounts, especially when eaten by people who don’t consume them regularly, will more often than not, produce bloat.
Soda & Carbonated Drinks
Bloating from carbonation is a given, especially since swallowing too much air is another cause of bloat. So when you’re adding air bubbles and fizz to your beverage you’re guaranteeing a swollen mid-section. Opt for un-carbonated beverages like good old H2O or try adding ice to your fizzy drinks to help dilute some of the bubbles before they get to your belly!
Already feeling a little fluffy? Kick bloating and belly fat to the curb with these foods for a flat tummy!