A menu to reduce that bloated feeling
Extra fluid and gas can puff up even the fittest among us. Beyond eating right and exercising, here are some foods and drinks to avoid if you are trying to deflate your tummy:
Salty foods. Water molecules are attracted to sodium, so you’ll retain more fluids if you pour on the seasoning or eat lots of processed foods.
Certain produce. Broccoli, cabbage, citrus fruits, onions and peppers are top examples of healthy foods that contain difficult-to-digest sugars, which can cause gas. Even if you’re susceptible, though, don’t stop eating them; try limiting servings to a half cup at a time. Cooking raw vegetables can also can help.
Soda. Not surprisingly, the carbonation in soft drinks can cause bloat. Alcohol, coffee and some fruit juices also can cause intestinal irritation and swelling, so stick mainly to water and unsweetened teas that will help your body flush out waste products.
Fatty foods. Fried dishes in particular take a long time to digest — that’s why you may feel like you have rocks in your stomach. Aim for healthy fats such as salmon, olive oil, nuts and seeds.
Spicy foods. Tolerance varies widely by person, but pepper, chili powder, garlic and hot sauces can trigger the stomach to produce more acid.
Sugar substitutes. Substances used to sweeten low-calorie or low-carbohydrate snacks and desserts aren’t well absorbed by the digestive tract, which can cause gas and diarrhea. One common ingredient to look out for is xylitol.
Chew with your mouth closed. Not only is it polite, it keeps you from swallowing air — a leading cause of bloating and gas. Also chew food into small pieces before swallowing, don’t talk with your mouth full and don’t drink with a straw.
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