Here is a topic most don’t really like to talk about but as you start to get more in tune with your body you will notice this. Some days you’ll look at your stomach and be happy and then another day you”ll be all bloated and pissed that your stomach looks like crap.
Here are a few things you can do to prevent bloating and feel a hell of a lot better.
Take a close look at your diet – Cookie-cutter diets could be the main issue because these plans are often not tailored to your current weight or activity level, and your carb cycling may be over-exaggerated or your proteins might be through the roof. Use the common sense approach and if there is too much of a particular food in your diet and you feel terrible after eating it, replace it with a worthy substitute. What works for someone else might not work for you.
What’s your fiber intake look like? –
Fibrous foods often cop the blame, yet fibre is extremely crucial to building up and maintaining the essential bacteria in your gut. If you’re eating too little or too much fibre, to a point where it extends past the daily-suggested amount of 25-35g, then you could suffer through an eruption of symptoms, known as a bacterial imbalance.
Beans, grains and legumes are an excellent source of B vitamins, selenium and potassium, but recent evidence also suggests they are fiber sources to be avoided if you want to beat the bloat, which is unfortunate given your body needs a proper balance of all nutritious whole foods. So, rather than avoiding them, try eating them in smaller doses because it’s often the foods you least expect that can be at fault.
For instance: raspberries might be great for people in training, since they’re low-sugar, low-carb and can kill a sweet tooth, but they’re also ripe with fiber – a whopping 8g per cup. Imagine how you’d feel if you dumped three times that amount into your power smoothie for a single serving. That quota is already at the daily cap so make a careful audit of your daily fiber intake to make sure it falls within recommended guidelines.
Cycle your carbs the smart way –
Carb cycling is an excellent tool to fight flab because it can rev up your metabolism – but this can come at a cost. The yo-yoing could be well beyond what your body deems acceptable for normal or proper stabilization, which could leave you feeling bloated.
A great example is someone who eats roughly 200g of carbs and then takes in 400g the next day. Your body isn’t accustomed to that regimen so it needs a more gradual approach, especially if your workout routine doesn’t require you to eat such a large volume of carbs until you’ve built up your strength to a more challenging level, before you take it down again to repeat your cycle. Granted, the idea of carb cycling is to challenge your metabolism, but that can make it go haywire and give you that pot-belly feeling.
Eat more protein –
If you can’t relate to any of the previous points, your problem might be your protein intake. You see, protein is broken down into amino acids by the hydrochloric acid in your stomach; and when there isn’t enough of that to go around, it won’t break it down completely and will have a tendency to ferment and putrefy.
Try eating your proteins first, so the stomach can act on them first, rather than any subsequent foods. You should also change up your protein powders because you might be intolerant to a particular type.
Are you focusing on your core? – If you’ve been neglecting your core then this could be a factor. Research in the New Zealand Medical Journal found that people who have gained weight and have weak abdominal muscles tend to suffer more from visible bloating than people with stronger cores. This makes sense since stronger muscles act like a corset holding the bloating inside and forcing excess gas to follow its natural path. Stick to training your core several times a week, using at least three exercises in each session.
Watch out for the sweets – That mid afternoon candy bar might seem innocuous but it could be playing a big role in your bloating. Research in Clinical Nutrition found that 72% of people who suffer from abdominal bloating, and too much wind, also had a problem absorbing certain sugars, like lactose, fructose or sorbitol; and 65% had symptoms of sugar intolerance. In the same way you should cut out refined carbs, it’s important to see how you feel after a sugar binge to make sure it’s not a major cause of any swelling.
What Foods Can Cause Bloating?
Beans – Beans are known as foods that cause stomach bloating because of their high levels of vitamin, mineral and vegetable proteins. However, most beans contain a sugar called alpha-galactoside, belonging to a group of carbs called FODMAPs. FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are non-digestible short-chain carbohydrates and are then fermented by intestinal bacteria in the colon.
Milk and Dairy Products – They are the foods that should be mentioned in this list of foods that cause stomach bloating. Milk And Dairy Products has the effect of causing stomach bloating and gas. Lactose intolerance is a common problem of about 20% of the world’s population, which is the cause of stomach bloating.
Whole Grains – Among the foods that cause stomach bloating that this article mentions, whole grains are the most noticeable foods. Whole grains also act as stomach bloating agents. Because whole grains are usually composed of high carbohydrate vegetable fibers, they are often harder to digest than others.
Vegetables having Indigested sugar – Some types of vegetables such as bean sprouts, celery, asparagus, Brussels sprouts, leeks, onions, cauliflower, cabbage, and broccoli often contain sugars that are difficult to digest in high concentrations. Cruciferous vegetables such as broccoli, spinach, kale contain carbohydrates FODMAPs, a substance that produces gas in the stomach that causes flatulence. Although vegetables are rich in vitamin K, calcium and iron, we should not over consumption.
Oatmeal – This is another food item in this list of foods that cause stomach bloating. Oatmeal is a delicious and healthy breakfast food. Many people use diet yogurt to lose weight because it has high fiber content. However, the fact is that these foods do not pose a hazard if they are not used properly. Health experts say that oatmeal or any of its other products, including oatmeal or oatmeal, cause excessive gas in the intestinal tract due to its high fiber content.
Wheat – The opposite opinion about wheat has erupted over the years, mainly because it contains a protein called gluten. Wheat is still widely consumed. This is a component of most bread, pasta, tortilla, and pizza, as well as baked goods such as pastries, biscuits, pancakes, and waffles. For people with celiac disease or gluten sensitivity, wheat causes serious digestive problems including bloating, diarrhea and stomach pain.
Carbonated Drinks & Soda – This is one of the foods that cause stomach bloating that few people know, but this true. When you drink carbonated drinks such as soft drink, beer…, you will add to the digestive system of the amount of gas from the outside.
This was just a few foods that can cause bloating. Some more are like Apples, hard candy, processed foods, watermelon, spicy food, onion and garlic. These are all common foods that cause bloating. Take note of how your body feels after eating certain foods.