The best foods for healthfully eating your way back into your skinny jeans.
It’s finally September, which means it is time to get excited to pull
out our autumn scarves and slip back into our skinny jeans. But just
when you thought you were safe (“Phew! The pressure of bikini season is
over!”), there is a chance that as you tried to zip up your jeans, you
came in contact with an uncomfortable obstacle—bloating.
We’ve all experienced it—that sensation of fullness and swelling in
the abdomen. This feeling is not only physically uncomfortable but also
may affect our mood and self-esteem. So why does it happen and how can
we stop it?
We all will experience bloating from time to time. Often caused by
natural processes during digestion, bloating is typically triggered by
the accumulation of fluid or production of gas in the body. However,
bloating is not always caused by too much gas, but rather, how the body
handles that gas.
Now for the good news: The occasional puff up can be reduced through
some wise food choices and lifestyle changes. To ward off the inflation,
try these bloat-blocking foods to feel like yourself again.
Rice (fully digested carbohydrates): Some foods,
especially certain carbohydrates, are either indigestible or only
partially digested in the gut. These foods can cause gas buildup and
therefore bloating. According to American College of Gastroenterology,
rice and rice flour make a good substitute for starches such as wheat,
oats, corn and potatoes. Rice is fully digested in the small intestines,
giving it the least potential to form gases in the gut.
Banana (potassium): Bloating is not
always gas-related. High sodium intake could be the culprit. Hiding in
most of today’s processed foods and restaurant items, sodium attracts
and retains water in the body. Potassium on the other hand, can help
counter sodium’s role. Maintaining your overall potassium-sodium level
is important for water balance. If your bloat is a result of yesterday’s
salty dinner, try adding sliced banana to your morning oatmeal for some
balance.
Yogurt (probiotics): The basics of beating the bloat
with yogurt is to first make sure you're choosing a yogurt that has
active cultures. Regularly consuming yogurt with active cultures
increases lactobacillus and bifidobacterium—the “good" bacteria—in the
digestive tract, which facilitate efficient digestion and prevention of
belly bloat. The best source is plain, non-fat or low-fat yogurt. If you
need a bit of sweetness, mix in fresh fruit at home rather than
grabbing flavored yogurts.
Herbal tea (antispasmodic): Researchers from the
University's Nerve-Gut Research Laboratory found that peppermint
activates an "anti-pain" channel in the gut that soothes inflammation.
For quick relief, sip a peppermint tea to help relax the digestive tract
and return to normal peristalsis, aka muscle contractions.
Cucumber (natural diuretic): If you’re already
bloated, cucumbers can make a great tummy-flattening snack. The high
water and low fiber content of these tasty vegetables can cause
increased urination, which in turn, makes you feel slimmer.
Papaya (papain): A 2009 study showed that raw papaya
contains a white, milky substance called papain and when ripe, the
fruit is moderately laxative and helps in the movement of the bowels.
Although it is not the most popular or readily available fruit, papaya
may be worth considering. Try using fresh papaya slices in a breakfast
smoothie.
Remember, foods affect different bodies in different ways. If you are
concerned about how often you feel bloated, try keeping a food diary to
identify specific foods that you should avoid. Occasional bloating is
normal, but if it occurs chronically, bloating can be a symptom of a
more serious health problem. If your problem is chronic, or if you are
experiencing a severe increase in gassiness or distention, you should
talk to your health care practitioner right away.
By Kristin Kirkpatrick
By Kristin Kirkpatrick
