A good weekend is full of fun, food, cocktails and treats, but waking up on Monday feeling like a hot air balloon is not something any of us look forward to. Though the thought of eating more may make you sick to your stomach, a few simple foods at breakfast may be the solution you were looking for to get rid of bloating.
What is bloating and what causes it?
Bloating is a condition when your belly feels full and tight, often due to gas. This causes your abdomen to feel larger than normal.
It is typically caused by constipation. However, it can also be caused by gut sensitivity, small intestinal bacterial overgrowth (SIBO), gastroparesis, and gynecological conditions.
Your diet can also cause you to feel bloated. Gum chewing, gulping foods and drinking while eating can cause us to swallow air, which ultimately leads to bloat. Bulky foods such as lettuce, cabbage, and dense breads can also lead to increased swallowed air if they are not chewed into small enough pieces.
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The following behaviors and foods can cause bloat:
- Talking while eating
- Eating when upset
- Smoking or chewing tobacco
- Using a straw or sports bottle
- Overloading your stomach
- Deep sighing
- Drinking very hot or cold beverages
- Chewing gum or eating hard candy
- Drinking from a water fountain
- Tight-fitting garments
- Long-term use of medications for relief of cold symptoms
- Carbonated beverages
- Spicy, fried or fatty foods
- Broccoli, cabbage, onions
- Beans
- Apple or prune juice
- Dried fruits
- Anything containing sorbitol, mannitol or maltitol, found in many low-carb or sugar-free foods
A high-fiber diet is important for bowel regularity and colon health, so you shouldn't completely cut foods that cause gas from your diet. However, if you do feel bloated after eating, these natural remedies can provide you some relief:
1. The Right Fluids
There is nothing like proper hydration when you are bloated. Coconut water, peppermint tea and kombucha, are all fluids that reduce inflammation.
In other words, if you have belly bloat try them! As an additive, you can toss in some chia seeds to speed up the de-bloating process. Doing this daily will also give you some extra energy!
2. Tropical Fruit
Did you know that both papaya and pineapple are great for your digestive system?
Eat a few fresh slices at breakfast, or make a smoothie. Either way, it will be refreshing and your tummy will thank you later!
3. Vegetables
Counteracting a sodium binge or a long night out that includes lots of alcoholic drinks is best battled with hydration.
Water-rich veggies such as tomatoes or bell peppers are another great option for ridding yourself of the bloat. A morning veggie frittata will do your taste buds and belly bloat some justice.
4. Whole Grains
Instead of a sugary box of cereal, why not opt for a healthier de-bloater like quinoa? For extra credit, mix it with probiotic-rich yogurt. YUM!
Visit the BlackDoctor.org Food center for more articles.
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