![]() ![]() “If you’re not able to eliminate waste in the GI tract, you become ‘backed up’ so to speak, which can lead to a bloated look.” “Bloating can also be caused by constipation,” Sass says. ![]() Bananas also have soluble fiber, which can relieve or prevent constipation. So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.įoods rich in potassium-like bananas, plus avocados, kiwis, oranges, and pistachios-prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. ![]() “Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes,” she adds. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass. People use cucumbers to reduce puffiness under their eyes-and you can eat them to do the same thing for your belly. : 13 Foods that Are Saltier Than You Realize When and if you do succumb to salt, drink a lot of water to help flush it out. Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, and people with diabetes, high blood pressure, and high risk of hypertension). Avoiding sodium isn’t as simple as steering clear of the saltshaker, however. Other fruits that bloat: pear, peaches, and prunes.Įating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Eat them in moderation and separately from meals, and time your eating right: “If you’ll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple,” Sass says. “Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema,” Sass says. The result? You guessed it: gas and the inevitable puffy feeling.Īpples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don’t give up on them altogether. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can’t tolerate, Sass says. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.Īn apple a day may save you a trip to the doctor’s office, but it does not keep the bloat away. So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. That can cause gas to form in the GI tract, which may trigger bloating. If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). “If you eat fruits, veggies, nuts, whole grains, and beans often, they won’t bother you as much as if you eat them sporadically,” Sass said. Your body will eventually get used to them. Combine legumes with easily digestible whole grains, like rice or quinoa.
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