First of all, find out what makes
you bloat and avoid eating it. This is hardest for me because, being on a
restricted diet, it limits what you can eat. Then, take away more, and you have
an even smaller spectrum. That being said, the most common food that causes
bloating is salty food. After a salty meal, you temporarily retain water and
feel puffier. The key to watching your salt intake is to check the labels.
There’s a lot of hidden salt that we overlook. Another area is refined carbs
such as processed cookies, white bread, chips, etc. These are the foods that
don’t offer a lot of nutrition and are okay for marathon runners or post
workout; but that’s about it. They cause water retention because your body
stockpiles these carbs as a quickly accessible source of fuel. Eating a large
amount of raw veggies takes up more space in your stomach and makes you feel
bloated. Onions, broccoli, cabbage, and brussel sprouts are examples of super
gassy foods. You might not be aware of this, but chewing gum or using a straw
can make you swallow air that gets trapped in your stomach, thus making you
feel bloated. Also, check to see if you have wheat or lactose allergies. And if
you do have one of these allergies or intolerances, stay cautious of what you can
and can’t have. Don’t fall victim to sugar free foods either. Many women think
this is a “free food”, but the sugar alcohol can cause bloating, pressure, and
diarrhea when consumed over 2-3 times a day.
Some of what I said might affect
you, and some of what I didn’t say might affect you. Everyone is different. For
example, nuts, potatoes, and dairy cause the greatest bloat for me. That is why
you have to know your body and keep yourself accountable. However, if you don’t
want to restrict food you should eat and drink more slowly, avoid carbonated
beverages at meal time to reduce the amount of carbon dioxide that is released
into your system, and take a short walk after eating to aid in digestion and
speed you metabolism and empty your stomach more quickly.
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just googled bloat and this is what I got |
Another key way to avoid bloating is to avoid constipation by
eating a diet high in fiber. The key here though, is to gradually bump up your
fiber and drink lots of fluids. If you increase your fiber greatly, that will
cause bloating as well. If you do feel bloated,
drink water or hot tea. They act as a diuretic and will flush out excess salt
and keep things moving. Also take a walk. We usually want to sit or lie down
until the discomfort passes, but moving around helps move the gas through your
system. Also, don’t expect immediate changes. You may not feel better until
tomorrow morning.
Moral of the story: Know your body, keep moving, stay
hydrated, and go endu!
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