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wellness
Belly
Bloating
WHAT TO EAT
AND WHAT TO AVOID
FOODS TO STEER CLEAR OF WHEN IT COMES TO BANISHING THE BLOAT.
egardless of weight SIMPLE CARBS X
or body type, it’s 01 The general population is aware that foods like soft drinks, sweets,
common to see desserts, and white bread are not conducive to a healthy diet. Simple
Rsome belly bloat. carbs are processed into the bloodstream very quickly and have little
The foods we choose, how nutritional value other than the energy they add to your body. When
we’re digesting and simply there is an overflow of energy being stored in your body versus what
the air we’re swallowing, you are burning you begin to gain weight and feel bloated.
can all add up to feeling and PROCESSED STARCHESX
looking bloated. To help us
keep our bellies as bloat 02 Limiting pasta or bread to a once per week treat can really make an
free as possible, Dr. Niket impact when addressing bloat. These foods are like sponges when it
Sonpal, shares what to avoid comes to water. When you cut starches, you’ll notice bloat minimizes
and why. pretty quickly.
“It’s really important X
to pay attention to bloat, SUGAR SUBSTITUTES AND FAUX SWEETENERS
especially when it either 03 Here’s the catch, you may think you’re doing the right thing by opting
comes on suddenly or is for “fat-free” or “sugar-free” food options that say they are “derived
prolonged with pain. It from real sugar.” Dr. Sonpal clarifies that these kinds of sugars are
is possible to develop an actually low-digestible carbohydrates. Our bodies metabolize them
overgrowth of bacteria in the differently due to their chemical structure leaving them hanging around
small intestine which gives in our small intestine leading to bloat.
that distended belly and full X
feeling,” explains Dr. Sonpal. RAW CAULIFLOWER (and other uncooked cruciferous vegetables).
The discomfort caused 04 Cauliflower has become the “it” vegetable because it takes on the
by bloating is a fixable issue. flavor of anything it’s mixed with. We see recipes for cauliflower
Watching the choices you mashed, cauliflower pizza, fried “rice,” and even mac and cheese; all
are making and the way created with cauliflower as the main ingredient. When cooked, these
your body is reacting to vegetables are great sources of nutrition and fine side dish substitutes
them is key. for pasta, rice, and potatoes. However, when cauliflower is chopped up
and eaten raw along with kale, broccoli and Brussels sprouts you can
expect bloating to occur. Cooking is key!
The foods we choose, how SALTX
we’re digesting and simply 05 If you want to reduce water retention which always leads to a bloated
the air we’re swallowing, can stomach, cut out the salt. In fact, if you have a lunchtime meal you
all add up to feeling and can significantly reduce the bloat and puffiness simply by avoiding salty
looking bloated. foods for the remainder of the day. People who are mindful of their
salt intake, prepare their own foods and avoid things like canned soups,
chips, bacon, sausage, lunch meats will look and feel leaner.
16 INSPIRE HEALTH January § February
