Foods to Reduce Bloating & Promote Diet

Fruits, Vegetables and Grains may be temporarily interfering with your weight-loss.

Making life changes to promote better health is a big step to an individual’s success. Excitement and encouragement build as the pounds are coming off, a reflection of looking thinner in the mirror and energy levels that  improve.

But a few weeks later, after making the full switch over to more “weight-loss friendly foods”, the stomach may appear larger. Stomach Bloat!  Underlying causes are numerous and include: low stomach acid, low digestive enzymes, stress, food intolerance, poor gut motility and gut dysbiosis.  The first step that most Doctors and Dietitians will advice are dietary changes.

Your meals may include more  fiber than before  and the body may not have adjusted to it yet.  The result being stomach distention and you’re left with a bloated, puffy feeling in your lower abdomen.

Eat more of these listed Foods to Reduce bloating/gas/distention:

Eat Asparagus

Asparagus a great, low-calorie side-dish for your meals, it also works well to stop the bloat.  There are certain compounds in the vegetable that promote the growth of certain bacteria in the intestines, which will then serve to increase the movement of food through the colon. Asparagus is versatile in food preparation:  eaten raw, grilled, or boiled and seasoned.

 

Try Papaya served with Salmon.

While you might commonly reach for an apple when on a diet, a better fruit to consider is papaya. Loaded with plenty of antioxidants and low in calories as well, it has a digestive enzyme called papain in it, which aids with the digestion and breakdown of protein by the body. While Salmon, high in omega-3′s promotes HDL cholesterol and reduces inflammation in the body.

Add Other Low Fiber Fruits:  Grapes, Kiwi, Plums Nectarines, Cherries.  Peel skin from other fruits before eating in order to reduce bloating.

Drink Water with Mint Leaves and Lemon Slices.  Also Tea’s.

Another great way to put a stop to the bloated feeling is to drink water with peppermint leaves and lemon slices.
Lemon Water . Lemons contain malic acid, a common ingredient used in over the counter “upset stomach” medication, which reduces the negative effects  that contribute to gas and bacteria.
Tea’s: Peppermint, Ginger, Fennel tea’s all  have a soothing effect on the stomach.

Include more: Celery, Fennel, Carrots, Various  types of Squash

Most diets will contain celery and carrots  since they are a low cal option.  Also try  Fennel;  served as raw slices, or steamed with olive oil and 1/2 tsp of minced garlic.  Squash seasoned with ginger, in which both contribute to reduction of bloating.  Even a small amount can really help to flush out the system and remove unwanted water weight.

Research from the Mayo Clinic suggests……….. 

Avoid foods that affect you most.   Foods high in Sugar and Carbonated Drinks are common offenders. However, “healthy food” may also not work with your bio-chemistry and may have to be reduced in your dietary intake: Beans, Peas, Lentils, Cabbage, Onions, Broccoli, Cauliflower, Bananas, Oranges, Raisins, Whole-Wheat Bread, Salads.  If dairy products are a problem, try low-lactose or lactose-free varieties.

  • Eat fewer fatty foods.

Fat slows digestion, giving food more time to ferment.

  • Temporarily cut back on high-fiber foods.

Fiber aids digestion, but many high-fiber foods are also great gas producers (apples, pears, peaches).  After a break, slowly add them back into your daily consumption and PEEL the skin before eating the fruit. You may also add products such as Beano to high-fiber foods to help reduce the amount of gas they produce.

  • Eat slowly Try to make meals relaxed occasions. Eating when you’re stressed or on the run can interfere with digestion.
  • Get moving.  It may help to take a short walk after eating. It’s been found that a  brisk 10 minute walk before a meal and after a meal will assist in digestion.
  • Try an over-the-counter remedy. If needed, talk to your Doctor about using products such as Lactaid or Dairy Ease, which can help digest lactose. Products containing simethicone can break up the bubbles in gas.

Once every three days try one of these tips and document your results.  Become more informed about your body, so that you can better communicate with your Doctor, or Dietitian.  By doing so you can avoid uneccessary tests and narrow down the problem that needs to be targeted and be more comfortable with your body.

Kimberly Crocker

References

http://www.mayoclinic.com/health/gas-and-gas-pains/DG00014/NSECTIONGROUP=2

http://www.thefooddoctor.com/Bloating-Ahealth_fdw_bloat/

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