Things to avoid to prevent bloating
Written by Sadie Wirthlin
We all hate that bloated, puffy feeling when our mid-section looks like a balloon! Bloating normally happens after eating too much or too fast, but sometimes it can happen without either of those things. Dr. Robynne Chutkan, MD, author of The Bloat Cure, studies bloating and the culprits that cause it. She named 5 items that can cause bloating that one may want to avoid. These 5 include:
1. Artificial Sweeteners
Artificial sweeteners “don’t get absorbed in the small intestine and end up in the colon, where they’re fermented by bacteria,” she writes. They cause a lot of gas, as does regular sugar. Dr. Chutkan recommends eating foods that have less than 5 grams of sugar per serving.
2. Cruciferous Vegetables
Vegetables have so many health benefits, but some like cabbage, kale, and cauliflower can be hard to digest. They contain a starch called raffinose that is tough on your colon and becomes methane gas. Dr. Chutkan suggests eating these vegetables in small portions and slowly increasing. She also says that adding lemon juice can help with digestion.
Nonsteroidal anti-inflammatory drugs (NSAIDs) are helpful with joint pain, but Dr. Chutkan states that they can cause fluid retention and problems on the intestinal lining. Pain relievers that don’t contain ibuprofen or aspirin could do the trick!
Soymilk might seem like a good option if someone is lactose intolerant, but processed soy has estrogen-like effects and can cause a lot of bloating. Dr. Chutkan suggests staying away from foods that contain soy protein isolate and choosing coconut or unsweetened almond milk over soymilk.
5. Sports Drinks
Sports drinks contain a lot of sugars and sweeteners that can cause puffiness. According to Dr. Chutkan, water and a banana are the best way to rehydrate. She also suggests drinking unflavored coconut water.