Most of the people are not feeling uncomfortable to show their waist in a crop top or bikini, but they are not feeling well when they suffer from bloating.
The common problems that can occur are fluid retention, constipation, and gas from swallowed air and the byproducts of digestion.
To reduce the possible tummy troubles you should
– Look out for foods that are not causing tummy troubles
– Always, listen to your body, as everyone reacts differently to different foods.
- Instead of diet bread, eat regular whole-grain bread.
The smart options for calorie-counters can be bread, buns, and wraps that are labelled “light,” “low-calorie,” or “low-carb.” Diet bread are not helping you slim down because they are filling your gut with gas and actually cause bloating.
When you are watching your carbs or calories, your target should be 100 percent whole-wheat bread (the fewer ingredients, the better). You can even reach for gluten-free bread made with ingredients like corn, oats, potato flour, rice, and quinoa, which are generally moderated on the digestive system than wheat.
Skipping the whole-grain bread and choosing those with actual whole grains such as quinoa or rice is even better options.
- Instead of already prepared meats and salads, eat a whole cutlet.
Already prepared meats (deli meats) can be packed with sodium, which makes your body retain water, and can promote bloating and puffiness, according to Felice Schnoll-Sussman, M.D., a gastroenterologist from New York. When you have a possibility choose a fish fillet grilled or chicken breast instead of processed deli meats and tuna salad.
- Instead of soft cheese, eat hard cheese.
Soft cheeses, such cream cheese, ricotta, cottage and sour cream, tend to contain the most tummy-troubling lactose, a milk sugar. The lactose is estimated by looking at the grams of sugar.
You can substitute any of those cheeses with a solid, aged cheese like parmesan, cheddar and Swiss cheese, as they tend to contain less lactose. For all of you that are craving something creamy, according to William Chey, M.D., a professor at the University of Michigan plain or Greek yogurt are the solutions.
- Instead of regular chips, eat popped chips.
Greasy foods can delay stomach emptying, what causes bloating and makes you feel excessively full and uncomfortable. The fat in the body is digested more slowly than other nutrients, you’ll be stuck with this sensation. The fats that come from plants are easier to digest.
If constipation occurs, you can also try unsalted popcorn, which contains fiber that helps get things moving. You also should limit yourself to a couple of cups, because adding too much fiber to your diet too quickly will make you feel bloated.
- Instead of pistachios and cashews, eat almonds.
Almonds (and peanuts!) can be used as substitutes for pistachios and cashews because they contain carbs that are easier to digest. It is recommended to get almonds and peanuts unsalted to avoid water retention.
- Choose snacks made with the fewest, least-processed ingredients.
You can be also, careful with healthy-sounding cereals, as they can contain natural sweeteners such as inulin or chicory root, ingredients that can trigger gas and residual bloating.
If you cannot get whole foods, opt for bars made mostly of whole ingredients, such nuts.
- Instead of soy milk, drink unsweetened almond milk.
For you who are sensitive to lactose, you might think that any alternative would beat cow’s milk. The body absorbs soy milk poorly and they can ferment in your colon, creating gas that makes your belly balloon.
A few of bowls of cereal with soy milk — particularly sweetened varieties — can lead to problems in people with, particularly sensitive stomachs.
The alternative – nut milk, preferably unsweetened.
- Eat plain Greek yogurt with fruit, instead of low-calorie yogurt.
A contain of artificial or natural sweeteners (chicory root and maltitol) in low-calorie yogurts tend to lead to gas. Plain Greek yogurt is a good solution as it contains fewer ingredients, even when you add fruit to the mix.
- Eat bell peppers, carrots, and cucumbers (not broccoli and cauliflower)
Veggies are among the foods that are perfect for your belly. They contain fiber and are naturally packaged with water, which is a great combination that can fend off constipation when eaten in moderation. Because of that, some produce creates more gas than others, so choose them wisely. Experts found that peppers and carrots tend to be less bloating opposite to broccoli and cauliflower, which are the worst offenders.
- Substitute hummus or sugar-free dressing by basic dips and condiments.
Bean dips like hummus are made of gas-causing garbanzo beans, can bloat you up, which is also a case with lentils, black beans, and peas.
It is recommended to use simple condiments made with mustard, pesto, tahini, oil and vinegar, salsa, relish, or unsalted nut butter, which tend to make better choices.
- Eat cantaloupe, instead of watermelon.
The containment of fiber and water in fruits can help in digestion, which is not the case with fruits that get their natural sweetness from fructose alone. Those fruits can bother your stomach.
One of the fruits in this category is watermelon, even it has a high water content because that is all fructose. The safest fruits are bananas, most berries, lemons, limes, grapes, and pineapples, while stone fruits, such blackberries, apples and canned fruits are more problematic.
- Replace onion and garlic with ginger.
The fructans (sugars) found in onions and garlic, can cause problems to many people, as they can be sensitive to them. Even the garlic and onion have anti – inflammatory properties and recommended to eat if you have the problem of eating it substitute them with ginger. It is actually fighting inflammation — and tastes delicious in teas, salad dressings, stir fries, and smoothies.
Turmeric, cinnamon andcumin, can also have anti-inflammatory effects according toZeratsky.