5 Healthy Foods That Make You Bloat
Bloating….. that dreaded feeling when your pants feel just a little too tight and it kind of hurts to breathe. We have all been there and it's not fun.
One of the most common complaints I hear from clients is that they experience bloating even when they are eating healthy, which can be extremely frustrating at times. So what can you do?
Here are the top healthy foods that make you bloated and what you can do about it:
BEANS: Beans have a high fibre content and contain oligosaccharides, which are sugars that the body can find difficult to break down. Beans and legumes also contain enzyme inhibitors, meaning our body cannot breakdown the food properly. Try getting dried beans and soaking them in water for and a teaspoon of baking soda for 24 hours. Rise well and boil for an hour before consuming.
Quinoa: Quinoa is a seed that is gluten free, high in protein and fibre. The seed has a natural protective covering called saponin along with phytic acid that protects the seed against insects and other animals from eating it. This can make it harder for your body to break it down and digest. Try soaking quinoa overnight with water and a little apple cider vinegar. Rinse well before cooking. If you are gluten intolerant, you might want to look at cutting out quinoa as well.
Cruciferous Veggies: Broccoli, cauliflower, cabbage, brussel sprouts and kale are notorious for causing bloating. They are high in fibre and fructans. Avoid eating these veggies raw and try to have with lemon juice or sea salt to aid in digestion. Popping a digestive enzyme may also be helpful when eating cruciferous veggies. Try fermented foods like kimchi and sauerkraut which are full of probiotics and easier digested. If you are using kale in a salad, massage it with olive oil and lemon juice or apple cider vinegar to help breakdown some of the fibres and enzymes.
Raw Veggies: We are always told to eat more greens but this may not be so if you your digestive system has been compromised. If you are experiencing digestive issues, especially in the colder months, try having more cooked veggies rather than salads. Soups, stews and stirfrys are great ways to get your veggies in. Try adding in warming spices like ginger, cinnamon and turmeric. Also cook leafy greens such as kale or spinach to help breakdown the fibre and enzymes.
Probiotic Rich Foods and Supplements: More and more information is coming out with the importance of gut health and replenishing the microbiome with good bacteria. However, you can have too much of a good thing. If you are supplementing with a probiotic, be mindful of how you feel when you are taking them. Sometimes they can make us feel more bloated as our microbiome adjusts. Probiotics rich foods like kombucha, kimchi, sauerkraut, apple cider vinegar may cause digestive upset in some people and if you suspect you have candida (a yeast overgrowth), you may want to avoid these foods all together.
Experiencing bloating every once and a while is totally normal but it is not normal to feel bloated every time you eat. If you feel like this, there might be an underlying issue that needs to be addressed.
If you are feeling frustrated and tired of feeling bloated and like everything is causing you digestive issues, let’s have a chat. I’d love to help you get to the root of your gut issues so you can finally have the energy you need and feel good in your body.
Book in a FREE 15 minute exploration call where we can discuss your current health concerns and come up with an individualized plan that will help you reach your goals. Book your call here!
Can’t wait to chat!
xx
Mia