With so many contradictory claims when it comes to eating healthy, it can be hard to know what to eat and what to avoid. This confusion leads so many to throw their hands up altogether and fell those feelings of "why even try?!"
Even foods touted as healthy can still cause your discomfort. Bloating is our bodies attempt to let us know it disagrees with something we gave it and can be a big clue to the type of foods you should cut down on or avoid.
Here are a few of the main culprits when it comes to foods that can cause bloating....
1. Beans
Beans are great for protein and good carbs, but many of them contain a type of sugar in the FODMAP group (fermentable oligo-, di-, mono-saccharides, and polyols). If you have digestive issues, beans can cause gas as they digest which gives you that unpleasant, bloated belly. Soaking the beans can usually help, but if you're in a hurry, choose pinto or black beans---they're easier to digest.
2. Lentils
Another high protein legume with loads of fiber, lentils can also bring on the bloat. Choose the light-color lentils is a better option for keeping that bloat under control.
3. Wheat
Whole wheat has always touted as a healthier alternative, but it doesn't sit well with a lot of people due to the gluten it contains. If you have a sensitivity to gluten, your gut will show it by bloating after consuming wheat products. Wheat also has FODMAPs, as we discussed above, so if you've shown a tendency to bloat after eating wheat products, you should look for gluten-free options like quinoa, buckwheat, pure oats, or things made with almond or coconut flour.
In the event that you know or you think you are having issues with Wheat, contact me for additional testing, called the Wheat Zoomer test.
4. Cruciferous veggies
While cruciferous veggies like broccoli, cabbage, cauliflower, and brussels sprouts are incredibly healthy, they can lead to stomach inflation. Cooking them makes them much easier to digest, but if that still doesn't seem to help, focus more on spinach, lettuce, zucchini, cucumber, and sweet potatoes.
5. Garlic and onions
These two are great for flavoring just about anything you can cook up in your kitchen. If eating either of them raw sets you off, you should make sure they're cooked first. If that still doesn't do the trick, you should try swapping them out for fresh herbs like thyme, basil, chives, or parsley to keep your dishes flavorful.
7. Dairy Products
If you've noticed bloating coming on after eating yogurt, cheese, butter, or drinking milk, switch to lactose-free dairy products t get all the flavor without the agony. Many people cannot process dairy well, so give dairy-free a shot and see how much better you feel. Milk, in particular, has many other alternatives like almond milk, coconut milk, oat milk, or cashew milk.
Just because certain foods are healthy doesn't mean they are helping you out. If you frequently bloat after eating, keep a journal of what you eat and write down when you get bloated. You'll be able to identify the offender, learn more about your body and the best foods to feed it.
Do certain thing ten to bloat you more than others? Contact me, I can support and guide you to a healthier you!
Please feel free to check out my website, www.symplicitywellness.com. You will find more blogs on wellness and health. I would be glad to help you find the answers to your health issues.
Recipe (healthy breakfast): Peanut Butter Cup Overnight Oats / my favorite
Makes about 3 servings in 15 minutes
1 1/2 cups Oats (quick or rolled)
1 1/2 cups Unsweetened Almond Milk
1/4 cup All Natural Peanut Butter
1 Tablespoon Chia Seeds
2 Tablespoon Maple Syrup
1 Tablespoon Cocoa Powder
1 /2 cup Water
Instructions:
1. Combine oats, almond milk peanut butter, chia seeds, maple syrup, cocoa powder and water in a large glass container. Stir well to evenly mix. Cover and store in fridge overnight.
2. Remove from fridge. Divide into single-servings size jars or containers. Enjoy!
Notes:
Storage: Refrigerate up to 4 days or until ready to eat. Add an extra splash or almond milk and/or a drizzle of honey.
Toppings: Banana slices, peanuts, shredded coconut, hemp hearts, chocolate chips or raspberries.
Warm it Up: Heat in microwave for 30 - 60 seconds before eating.
No Maple Syrup - Use Honey instead
Need more fiber: add ground flaxseed.
Serve and enjoy!
If you need additional information, help with better health, diet, recipe plans or just life style changes visit: If you like this recipe and would like a (7) day Low FODMAP Plan, just e-mail me and I will sent it to you, free.
www.symplicitywellness.com or email me at: kathymorris@symplicitywellness.com
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References:
https://www.authoritynutrition.com/
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