Dieting plans include healthy foods and avoid foods that cause uncomfortable bloating.

A good meal is quickly ruined when you start to feel bloated. It usually happens when gas builds up in your stomach or intestines. That’s because bloating is connected to the way your body breaks down food.


Dieting Plans to Avoid Feeling Bloated


Healthy dieting plans pay attention to eating nutritious foods and avoiding foods that cause digestive problems.


Dieting plans should always make it a priority to eat reasonable portions. If you eat out a lot, you get used to seeing ginormous portions and then tend to serve them at home as well. Overeating is the number one cause of a bloated feeling, so watch portion control.


Some foods are hard to digest. The cause may be a high fiber food that your body has trouble breaking down. But, more often the cause is fatty foods. Carbonated drinks and gums can also make you feel bloated because they create bubbles in your intestines. Finally, eating very salty foods can cause water retention and an uncomfortable bloated feeling.



Dieting Plans Should Avoid These Foods that May Cause Bloating



Good dieting plans recommend that you steer clear of foods that tax your GI system and make leave you feeling bloated.


1. Beer

Beer is full of bubbles, which will leave you with a distended bloated belly. Research shows that alcohol can also lead to an overgrowth of bacteria in the small intestine, which can leave you feeling uncomfortably bloated.


2. Frozen Dinners

If you eat frozen dinners or canned soups these meals are often loaded with salt. Salt is added to boost flavor and lengthen shelf life, but it may cause you to retain water and feel bloated. Choose the low sodium varieties.


3. Broccoli

Veggies are full of fiber, which means they can be difficult to digest for some people because they may produce gas in your GI tract. Cruciferous veggies (like kale and broccoli) contain raffinose, a sugar that produces extra gas as it breaks down and can make your stomach feel puffy and distended. But veggies are very nutritious, so there’s no reason to swear off them completely. If you’re prone to bloating, cook your vegetables thoroughly. The heat will help break down some of the fibers so your body doesn’t have to work so hard.


4. Dairy

If you’re one of the many people who is lactose intolerant or sensitive to dairy, you may notice that milk products cause you to feel bloated. When your gut bacteria breaks down milk, it releases gas, which can lead to that uncomfortably full feeling. There’s an easy way to figure out if milk and cheese are the culprits behind your bloat: Try an elimination diet and see if you feel better when you avoid dairy products.


5. Diet Soda

Besides the bubbles and utter lack of nutrition, diet sodas contain artificial sweeteners that your body doesn’t know how to digest. Research has found these sweeteners disrupt the natural balance of gut bacteria, which can lead to a bigger belly, both short and long term.


6. Legumes

Beans and legumes require a big effort to break down. As your body works overtime digesting the sugar and fiber, it produces more gas in your gut, which can leave you with a bad case of bloat. But that shouldn’t be a reason to completely cut this superfood out of your diet. After all, it’s a great source of protein, iron, and folate. If you’re having a big meal, which can already lead to swelling, it’s probably best to steer clear of things like beans and edamame. For some people Beano helps avoid the gas buildup.


7. Gum

Chewing gum or sucking on hard candy causes most people to swallow air. All that extra air can back up in your digestive tract and leave you feeling bloated. Sugar-free gum is a particularly bad offender. Like diet soda, most sugar-free gum contains artificial sweeteners that are difficult for your body to break down and can cause you to feel gassy.



Dieting Plans That Aid Good Digestion



Here are some healthy foods to include in your dieting plans to keep your GI system running smoothly.


1. Bananas

Potassium acts to reverse to the gut-busting effects of sodium. Reaching for a potassium-packed fruit, like a banana, can regulate your body’s sodium levels and banish that salt-induced bloat.


2. Fennel

Fennel seeds are your friend when it comes to digestion. In addition to being a diuretic which helps flush out excess water weight, they also contain a compound that may quiet digestive issues. You can drink a cup of fennel tea or just add some seeds into just about any meat or pasta dish as a stomach-soothing spice.


3. Watermelon

Bloating can also be caused by water retention, which your body does when it’s in fear of dehydration. Ironically, the way to flush the excess water is by drinking more and eating water-filled foods. Fruits like watermelon are 90% water. This fruit is also an excellent source of potassium.


4. Peppermint

Peppermint is a great stomach soother, and studies have shown that peppermint oil can help fight cramping and gas. So next time you eat food that you know makes you gassy, try sipping on a cup of peppermint tea.


5. Cucumbers

Cucumbers are your belly’s best friend when it comes to bloating. These watery veggies contain quercetin, which is anti-inflammatory and may reduce the swell.

6. Papaya

Papayas are packed with an enzyme called papain, which has been shown to put a stop to tummy troubles. Papain can help break down proteins in your GI tract, making digestion an easier task.


7. Ginger

Ginger has long been promoted for its belly soothing benefits. Ginger is both an anti-inflammatory and an antioxidant. Research shows that it can fight everything from aging to bloating. Sip a cup of ginger tea or chew on some raw ginger after a meal.

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