7 Healthy Food Mistakes That Are Making You Bloated

It ’ sulfur happened to many of us : you pride yourself on eating healthy – you drink superfood smoothies, eat dark leafy greens or a hearty chickpea salad, and still, somehow, a well up belly pops out, forcing you to unbutton your pants and model in bloat discomfort. Bloating international relations and security network ’ thyroxine as surprise when you consume foods you know aren ’ thyroxine good for you, but it can be an incredibly frustrating feeling when you do your best to eat healthy .
The intestine is made up of billions of microflora that maintain your health – they support the immune system, serve with weight loss, prevent disease and uplift your temper. Bloating is normally associated with poor people digestion, bad diet, and an giantism of unwanted bacteria in the gut, but sometimes even healthy eating habits can lead to that unwanted protruded abdomen. here are the top seven goodly culprits triggering a bloat stomach .

1. Cruciferous Veggies

It ’ sulfur common cognition that cruciferous veggies, such as broccoli, kale, boodle, Brussels sprouts and cauliflower, are some of the most alimentary and antioxidant-rich foods, but they besides have a bad knock for inducing a bloated belly and embarrassing gas. These veggies contain raffinose, an indigestible carbohydrate that passes through the digestive system without being broken down. When it reaches the large intestine, bacteria feed on it, releasing gas and causing a bloated belly .
This international relations and security network ’ t a argue to remove these veggies from your diet. sometimes lightly steaming or cooking these vegetables make them more digestible and easier to chew, so they can break down far. Populating the gut with estimable bacteria through fermented foods like kimchi, kefir or sauerkraut can besides help.

2. Superfood Smoothies

Smoothies are an easy direction to get powerhouse vitamins, minerals, protein, fat and fibre all in one flying drink – but, sometimes when all of these ingredients combine together, a distended belly is the result. For some, combining yield and protein or fruit and fat is a digestive nightmare .
To make your smoothie more gut-friendly, try adding ferment protein, fermented greens powder, kefir, dairy-free coconut yogurt or digestive spices like ginger and turmeric .
Related : healthy Smoothies to Boost Your Immune System

3. Beans, Beans the Magical Fruit

Everyone knows this rhyme because beans, like chickpeas, kidney beans, lentils and soybeans, are ill-famed for causing bloat and gas. many vegans and vegetarians subsist on beans as an necessity plant-based protein source. They ’ re besides packed with heart-healthy fiber, minerals and vitamins, making them an optimum choice for any healthy eater. But, like cruciferous veggies, beans besides contain raffinose, an oligosaccharide that remains undigested until it reaches the colon, when gas-producing bacteria feed on it, and voila, the bloat and accelerator duet begin .
fortunately, soaking dry beans nightlong helps to reduce the gassiness. Cook them with seaweeds like kelp or kombu to increase their digestibility far .

4. Refreshing Watermelon

watermelon may be a freshen summer fruit, but it ’ s besides a bloat nightmare for some. You think you ’ re being healthy by skipping out on sugary dessert and opting for this fat treat alternatively, but deplorably, you may end up in a post-meal bloat-fest. Watermelon contains a kind of short-chain fermentable carbohydrates that are ill absorbed by the intestine and then fermented by bacteria, causing unwanted abdominal bloat .
Try fruits like pineapple or papaya rather, which contain natural enzymes that help with digestion.

5. Whole Healthy Grains

hale grains like unharmed pale yellow, spelt, kamut, rye and barley can be found in salads, wraps, bread and pasta. These fibre-rich grains help eliminate pine away and toxins from the body, but they besides contain gluten and fermentable carbs like fructans. If there ’ s an fundamental gluten sensitivity, which many people have, these gluten grains can cause balmy to dangerous abdominal pain and bloat. The gas-producing bacteria in the colon will feast on the fructans, besides leading to bloating and unwanted boast .
Switch to gluten-free recipes ( check out these delicious gluten-free dinner ideas ) and grains like quinoa, rice or gluten-free oats as a goodly alternative that will beat the bloat. Or, try spell, wheat or kamut in a sourdough or sprouted bread to increase the digestibility .

6. Onions and Garlic

Onions and garlic are the base ingredients of most dishes, adding flavor and besides immune hold, but, like other foods on this list, they contain fructans that ill pass through the humble intestine and are then fermented by gas-producing bacteria in the colon, leading to bloating and flatulence .
interchange to early alliums like chives, or the green tops of scallions and leeks that are easier to digest. Use unlike flavours to build your dish like ginger, cumin or turmeric .

7. Drinking Too Much Water During Meals

Most people are dehydrated and, in an effort to consume more water, drink lots of fluids during meals. Drinking while eating actually dilutes important digestive juices, sol food doesn ’ thymine become digested properly, which leads to bloating. Slowly sipping small amounts of fluids during a meal, drinking before eat or at least 30-60 minutes after a meal will help prevent bloat .

not everyone will experience bloating from these healthy foods, but if you feel the bloat coming on, it ’ sulfur normally a sign your gut needs some love and hold. Remember to eat ferment foods full of good bacteria ( think kimchi, kefir and sauerkraut ), try a probiotic or eat a depleted FODMAP diet that limits bloat and gas-producing foods, like the ones mentioned above .
Looking for more gut-friendly tips and recipes ? here are the tastiest ways to eat more ferment foods along with the most flavour-packed recipes to boost gut health .
Photos courtesy of Getty Images

source : https://nutritionline.net
Category : Healthy