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 complains I hear from clients is that they experience bloating even when they are eating healthy, which can be extremely frustrating at times.
Here are the top healthy foods that make you bloated and what you can do about it:
Foods that contain FODMAPS (fermentable oligo-, di-, mono-saccharides and polyols) including beans, dairy, wheat products, legumes, artificial sweeteners, garlic, onion, apples and pears. These foods contain contain a certain carbohydrate that ferments in the gut. Try keeping a food diary and eliminating these foods for two weeks to see if you notice a difference. This is a common protocol for people who have small intestinal bacteria overgrowth (SIBO).
Quinoa: Quinoa has an outer coating on it that contains enzyme inhibitors. These make it harder for your body to break it down and digest it. Try soaking quinoa overnight with water and a little apple cider vinegar. Rinse it well before cooking. Beans and legumes also contain enzyme inhibitors. Try soaking these overnight if you experience any digestive upset from them.
Cruciferous Veggies: Broccoli, cauliflower and kale are notorious for causing bloating. They contain quite a bit of fibre making them hard to digest. Avoid eating these veggies raw and if you are using kale in a salad, massage it with olive oil and lemon juice or apple cider vinegar.
Raw Green Veggies: We are always told to eat more greens but this may not be so if you your digestive system has been compromised. Again, try cooking leafy greens such as kale or spinach to help breakdown the fibre and enzymes.
Probiotics. More and more information is coming out with the importance of gut health and replenishing the micro biome with good bacteria. However, you can have too much of a good thing. Some strains of bacteria are good for reducing gas in the intestinal tract but not bloating. 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. Before reaching for a supplement, you need to figure out what the root cause of the bloating is. As with all supplements, always look for professional grades.
If you are experiencing mild bloating try taking a digestive enzyme with your main meals. These help the body break down nutrients so they are better absorbed by the body. They can be especially helpful when you eat food that contain enzyme inhibitors.
If you are in need of some instant relief try going for a walk, sipping hot peppermint or ginger tea. Fennel seeds are also great to have on hand to help reduce bloating after heavy meals. Just chew a few after your meal.
Experiencing bloating every once and a while is totally normal. It is not normal to feel bloated every time you eat. If you feel like this, there might be an underlaying issue that needs to be addressed. Chat with your doctor or naturopath to rule food allergies or intolerances, SIBO, candida or other chronic digestive issues.
I hope you found this helpful!
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