We all get bloated from time to time, but for some individuals bloating is a constant occurrence. We may try to follow the latest diet trends or research how our favorite celebrities stay slim, but there have been many studies to debunk some of these methods in attempts to stop the “yoyo dieting” culture that everyone at some point has participated in. Here’s the actual truth, there is no right way, our bodies are all different and what will work for one person may not work for the other. Think about it, veggies like broccoli, kale, spinach, and cabbage are considered healthy and can do no harm to anybody right? Well, turns out if you’re a person living with hypothyroidism these kinds of foods are more detrimental to your health than beneficial. So, you see everybody is different, with that said there are some foods to avoid that can help debloat your body and help you feel more comfortable in your skin, this coming from the general knowledge of healthy consumption.
Now many might say they don’t experience heavy bloating when it comes to eating raw veggies, but if your one of those individuals who bloat severely after eating them, you are certainly not alone, try cooking them. Raw veggies can be hard for our bodies to digest because they have cellulose fiber, which is hard for our bodies to break down. The most abundance of cellulose can be found in cruciferous vegetables like kale, broccoli, cauliflower, cabbage, onions, etc., so next time you want a bowl of veggies, try steaming or roasting them, then evaluate how you feel afterward.
Stop consuming juices and smoothies that contain loads of sugar. Okay, I’m not saying fruit smoothies are bad for you, but do consider what is in them, most fruit smoothies are loaded with artificial sweeteners on top of the natural sugar from the actual fruit, and in some cases, artificial fruit puree is used instead of whole fruits. The problem with sugar is that it can cause inflammation in the body and raise cortisol levels which cause on do stress in your body. So, the suggestions are to try making your own smoothies, one, you’ll know exactly what is in them, and two you’ll have control over the amount of sugar you’re putting in. Also try making smoothies that have greens with lemon and ginger, lemon and ginger are anti-inflammatory and if you want to purchase a smoothie from somewhere try not to go over 24grams of sugar.
Ditch processed foods, all processed foods hold chemicals, additives, and other extracts to keep them preserved, meaning they can stay on the shelf for long periods of time. We’ve all known that fast food is at the top of the list of processed foods but going back to the “shelf time” part, foods like cereals, twinkies, crackers, chips, etc. all have additives like artificial sugars, fats, and high levels of sodium which are all preservatives, dietary scientist theorize that this could be causing most people to retain weight and often remain bloated. Some suggestions could be reading the package labels, make sure you read for any allergens if you have any, and if you start to notice bloating patterns when you consume some of these foods, then try to avoid them, and lastly just limit your intake, I mean we all like chips from time to time but don’t eat them every day.
Consider going gluten-free, but hold on, if you don’t have a gluten allergen and for the most part, gluten does not make you feel bloated, then don’t be so concerned, but if you are one of those individuals who experience serve bloating then try consuming gluten-free foods. You should always consult with your doctor if you feel you might have gluten intolerance. There are many gluten-free options, from pastries, bread, waffles, and many more.
Giving up regular dairy might not be so bad, regular dairy can bloat you so much, and the reason being is because whole milk has a high amount of saturated fats, the “unhealthy” fats and there is the carbohydrate lactose which can be difficult to break down in adulthood. There is such thing as bioaccumulation, cows produce milk to nourish their rapidly growing young, and when you’re a full-grown adult, you don’t necessarily need all those hormones, fats, and lactose to help you, instead of helping regular milk could be causing you more pain and discomfort. Time for some suggestions? Try switching out regular milk for almond, oat, cashew, or coconut milk, these plant-based milks can most likely relieve you of bloating and abdominal cramps.
Let go of the sodas! I know these sugary drinks have been embedded in our culture and drinking your favorite is both parts of fitting in and giving in to sugar cravings. However, there have been many studies out there that show just how detrimental sodas can be to your health. Sodas contain dangerous sugars like fructose, which stimulates hunger hormones, causing you to not feel full and want to eat more. Many dietary researchers link this to the reason people retain weight. But that’s not the worst of it, sodas have been compared to drinking fat! What does that mean you ask? Well according to biology, whatever the body can not break down, it turns it into fat. Sodas have such excess amounts of sugar that the body can’t break down, so naturally, it will store it as fat, hence what they mean by drinking fat. And to top it all off, sodas have also been shown to cause insulin resistance and this occurs because your body, your pancreas specifically, is trying to produce loads of insulin to help breakdown the substantial amount of sugar in your body, and this causes a buildup of sugar in your blood, thus becoming insulin resistant. So, it’s just best to give them up and start drinking sparkling waters, or any other sugar-free drinks.
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