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We hate it when our bellies feel like over-filled balloons. Nothing fits right, just sitting or standing still feels uncomfortable and to be honest…things get pretty gassy. Bloating can occur for so many reasons. But you might not realize that eating some healthy foods is one of them. Do not abandon your smart eating habits. Not everyone will become bloated by these foods but understanding why that puffy belly has appeared will allow you to be prepared. When bloat happens you can try two things to flatten out. Drink hot water with lemon. “The more lemon water you drink the better for you since food will be broken down more easily within your intestines,” says Suzanne Jezek-Arriaga nutritionist and holistic health coach. Or peel a banana. We think it’s the world’s most perfect food (because it comes in its own wrapper!). Jezek-Arriaga says bananas are packed with potassium to prevent bloating and even combat water retention throughout the day.
Beans
“Beans and most other pulses pack a strong resistant-starch punch, providing a source of fuel for your healthy gut bugs to ferment into the inflammation-reducing fatty acid butyrate,” says Vanessa Rissetto, RD. Pulses are plant-based proteins that fill you up, help keep you regular and even help reduce cholesterol thanks to soluble fiber. They include dried beans, dried peas, lentils and chickpeas. Research has reported that people who eat pulses can experience significant weight loss even if they don’t stick to a diet of restricted calories. Plus beans digest slowly and keep you feeling full. This is why you want to eat beans. It’s also why beans are called the magical fruit. During that extended time when your body us breaking beans down, your belly gets bloated.
Yogurt
Low-fat Greek yogurt is a versatile meal or snack. Slice up whatever fruit is in season and dip it into a bowl of plain yogurt that’s been mixed with a touch of honey for sweetness. Add a dollop to oatmeal or spread it on fiber-rich toast. Yogurt is an anti-inflammatory probiotic food. “Researchers have found that the Lactobacillus probiotic family can help you absorb less fat and lose weight,” says Rebecca Lee, RN, founder of the natural health resource RemediesForMe. And within this probiotic family with the long, scientific name there’s a few particular strains that target belly fat and waist circumference. You can find them in plain Greek yogurt. One of these strains even increases the hormone leptin, which signals to the brain, “Stop storing fat! We have enough!” This decreases appetite and increases satiety. But some people are sensitive to lactose and have a gas-filled time digesting dairy.
Seltzer
Water is hands-down the healthiest drink in the world. But sometimes a flat glass is meh. Lots of us have turned to sodium-free seltzer to stay hydrated. We will never ever be able to give up the crisp taste of seltzer but we have cut back. The bubbles we love so much are making us look terrible. Carbonated beverages such as soda, diet soda and sparking water can make a belly look really large. “The bubbles can instantly bloat you and make your tummy as big as a balloon,” says Stacy Goldberg, a nutritionist at savorfull.
Cauliflower
Cauliflower is anti-inflammatory and rich in antioxidants, it’s packed with Vitamin C and K, and it aids in detoxification and healthy digestion. There are so many interesting ways to incorporate cauliflower into your diet aside from roasting it as a side dish. Toast a cauliflower pizza crust and top it with a nutritious and fiber-filled avocado, one poached egg, vitamin-K loaded spinach and red pepper flakes. But cauliflower along with its cruciferous brethren broccoli, cabbage and Brussels sprouts, are known to induce gas and bloating. Don’t stop eating your veggies, just don’t eat them in your slimmest jeans.
Soup
Nothing beats a hearty bowl of soup. It’s a satisfying and healthy way to get in protein, fiber and veggies. Chicken soup, lentil soup, bean soup – heat it up and we’re going to eat it. But many canned soups deliver exorbitant amounts of sugar and sodium. Take a look at the ingredient label. We bet the sodium is upwards of 900 milligrams if not more. These levels outweigh any health benefits from the soup’s protein sources. And all of that salt leads to tremendous bloat. Opt for low-sodium versions if canned soup is a must, otherwise make your own.
[Photos: Shutterstock]
