Let's talk about something uncomfortable: gas and bloating. Most of
us pass gas anywhere from 12 to 25 times a day, according to Brigham and
Women's Hospital, and surveys show that abdominal bloating affects up
to 30 percent of Americans. "Having a perfectly flat stomach all the
time isn't normal," said Health contributing nutrition editor Cynthia
Sass, MPH, RD."After you eat and drink, food and liquids take up space
inside your stomach and intestines, and that means some expansion."
A ballooned belly doesn't necessarily indicate that something is
wrong with what you eat, but if your abdomen is too swollen to squeeze
into your jeans, you may want to identify the belly bloaters in your
diet.
Worst: Broccoli, cabbage, kale
Kale, broccoli, and cabbage are cruciferous vegetables, which contain
raffinose — a sugar that remains undigested until bacteria in your gut
ferment it, which produces gas and, in turn, makes you bloat. But don't
shun those healthful greens just yet. "Consistently eating
nutrient-rich, high-fiber foods leads to having a stronger, healthier
digestive system that's less prone to bloating," Sass said.
So keep eating the green stuff, but keep your portions in check. And
if you absolutely can't part ways with even a gram of your kale, steam
it: "Cooking any vegetable softens the fiber and shrinks the portion as
some of the water cooks out, so it takes up less space in the GI tract,"
Sass said. It won't eliminate or prevent bloating altogether, but it
may make your veggies easier to digest.
Worst: Legumes
It's probably not news to you, but beans, along with lentils,
soybeans, and peas are gas-causing foods. These little guys are
basically bursts of protein in a pod, but they also contain sugars and
fibers that our bodies can't absorb. So when legumes reach the large
intestine, your gut bacteria take the lead and feast on them. This
process leads to gas and can balloon out your waist.
Combine legumes with easily digestible whole grains, like rice or
quinoa. Your body will eventually get used to them. "If you eat fruits,
veggies, nuts, whole grains, and beans often, they won't bother you as
much as if you eat them sporadically," Sass said.
Worst: Dairy
If you feel gassy after a few slices of cheese or a bowl of cereal
with milk, you may be lactose intolerant, which means your body lacks
the necessary enzymes to break down lactose (the sugar found in dairy
products). That can cause gas to form in the GI tract, which may trigger
bloating.
So before all that gas gets to you, steer clear of dairy products and
opt for the many lactose-free or nondairy alternatives out there. The
American Gastroenterological Association (AGA) also suggests the use of
lactase tablets like Lactaid, which help people digest foods that
contain lactose.
Worst: Apples
An apple a day may save you a trip to the doctor's office, but it
does not keep the bloat away. High in fiber, apples also contain
fructose and sorbitol, sugars found in fruits that many people can't
tolerate, Sass said. The result? You guessed it: gas and the inevitable
puffy feeling.
Apples are a great snack, however: One fruit provides an average of
4.5 grams of protein and around 10 percent of your daily vitamin C
requirement, so don’t give up on them altogether. "Eating apples
specifically has been linked to a lower risk of heart disease and
respiratory problems, including asthma, bronchitis, and emphysema," Sass
said. Eat them in moderation and separately from meals, and time your
eating right: "If you'll be wearing a form-fitting outfit or bathing
suit, you might not want to reach for an apple," Sass said. Other fruits
that bloat: pear, peaches, and prunes.
Worst: Salty foods
Eating high-sodium foods can trigger water retention, which can
balloon you up, Sass said. Avoiding sodium isn't as simple as steering
clear of the saltshaker, however. The CDC reports that about 90 percent
of Americans consume more sodium than is recommended for a healthy diet
(2,300 mg per day for most people, and 1,500 mg for adults over 50, and
people with diabetes, high blood pressure, and high risk of
hypertension). Sodium sneaks its way into most processed and packaged
foods, including soups, breads, and these other surprisingly salty
foods. That makes it very difficult to avoid. When and if you do succumb
to salt, drink a lot of water to help flush it out.
Best: Cucumber
People use cucumbers to reduce puffiness under their eyes—and you can
eat them to do the same thing for your belly. The vegetable contains
quercetin, a flavonoid antioxidant that helps reduce swelling, says
Sass.
"Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes," she adds.
So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.
Best: Bananas
Foods rich in potassium—like bananas, plus avocados, kiwis, oranges,
and pistachios—prevent water retention by regulating sodium levels in
your body and can thus reduce salt-induced bloating. Bananas also have
soluble fiber, which can relieve or prevent constipation.
"Bloating can also be caused by constipation," Sass said. "If you’re
not able to eliminate waste in the GI tract, you become 'backed up' so
to speak, which can lead to a bloated look."
Best: Papaya
The enzyme contained in papaya (papain) helps break down proteins in
your GI system, which makes digestion easier. Sass says that the
tropical fruit also has anti-inflammatory properties, as well as fibers
that support a strong digestive tract.
Eat papaya whole and fresh or blended into a smoothie
Best: Asparagus
Asparagus is an anti-bloating superfood. Sure, it makes your urine
smell, but it also makes you pee, period—helping you flush all that
excess water, thus relieving any discomfort and bloat.
It also contains prebiotics, which help support the growth of 'good'
bacteria, according to Sass. This helps maintain a healthy balance in
your digestive system to prevent and/or reduce gas.
Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.
Best: Yogurt with probiotics
Get some of those good bacteria into your gut! Called probiotics,
they help regulate digestion and champion the overall health of your
digestive tract. Sure, you can take probiotic supplements, but you may
as well get a breakfast out of it.
So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.
Best: Fennel seeds
Fennel is a digestive tract savior. The seeds have a compound that
relaxes GI spasms, which allows gas to pass and relieve bloating, says
Sass.
You can find fennel and fennel seeds in breads, sausages, and other
meat dishes. You can also chew on the seeds directly or sip on a fennel
tea at the end of a meal.
Best: Ginger
Ginger is a go-to home remedy for colds, achy muscles, cramps, and
seasickness. Add bloating to the list—ginger is a natural
anti-inflammatory and an all-star digestive aid. It soothes the
digestive system and relaxes the muscles of the digestive tract, which
can relieve bloating, Sass said. It also contains an enzyme that absorbs
proteins, thus reducing protein-induced puffiness and gas.
Fresh ginger can be added to smoothies and salad dressings, and it
adds tons of flavor to recipes like these. You can also make homemade
tea.
Best: Peppermint and chamomile tea
If you're feeling stretched out after dinner, you can sip on a hot
cup of peppermint or chamomile tea. Both kinds relax GI muscles to help
dissipate the gas that causes your stomach to bloat. Aside from
improving digestion, chamomile can also soothe and relax, which can help
ease any sort of stomach discomfort.
source:http://www.foxnews.com/health/2014/05/01/best-and-worst-foods-for-bloating/?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_174752
