Improve digestion, banish bloat
Bloat, my least favorite curse word. Okay, I know. Technically bloat isn’t a swear word, but it is a nasty thing a lot of women I talk to deal with. Bloat is very uncomfortable and can be a symptom of digestive issues. Luckily, we can all help tame our tummies and feel amazing inside and out with a few slight nutrition adaptions.
Certain foods are more difficult for people to digest than others, especially if you have a sensitive digestive system, food intolerances or food allergies. Everyone has a different body but eliminating these foods can help you to avoid the discomfort that goes hand in hand with belly bloat.
Pro-Inflammatory Fats: Processed meats like salami, bacon and hydrogenated oils.
High-Lactose Foods: Ice cream, cottage cheese, cheese.
Cruciferous veggies: Broccoli, cauliflower, kale, cabbage.
High sodium foods: Pickles, processed foods, canned foods.
Gluten: Wheat, rye, barley, processed foods.
Beans: Black beans, soybeans, kidney beans etc.
While some of the foods mentioned above are best to be avoided in any diet, i.e. Processed meats, hydrogenated oils, processed food; many of the foods listed are beneficial to a healthy diet. Kale is a staple in my diet, as are broccoli, cabbage, and beans. However, I know I have to be weary of the effect they have on my digestive system. When I find I’m having tummy troubles I will swap my typical menu for some tasty new foods for a little while.
Remember variety is the spice of life and rotating your menu is wonderful for your health. There are lots of healthy, delicious foods listed that are generally easier to digest.
Veggies: All veggies are good for you. They contain a ton of essential vitamins and minerals, plus are delicious. Vegetables that contain high water content are great because they are digested and broken down easily. These include cucumbers, asparagus, bell peppers, tomatoes, spinach, arugula and the list goes on. Eat up!
Fruit: Again, fruit is always a good call. Full of antioxidants and enzymes our bodies need to thrive. The best choices for a sensitive stomach are berries, bananas, pineapple, papaya, lemons and citrus.
Grains: High-fiber, easily digested gluten-free grains like brown rice, quinoa, oats and millet are our happy tummy friends.
Nuts and Friendly Fats: Raw, plant-based fats are the best for our bodies, and our bellies. Raw, unsalted nuts are great to snack on. Avocado is another satisfying fat that our bodies love.
Protein: Protein in the form of organic fish, poultry, tofu and eggs can be a great choice as well.
Drinks: Water is your BFF.
Here’s what you might eat in order to improve digestion and keep bloating and discomfort at bay:
Breakfast: Green super food smoothie
Lunch: Quinoa salad with lots of veggies
Snack: Raw nuts and seeds
Dinner: Massive plate of veggies and organic fish or tofu
Dessert: a couple squares of 70% or higher raw chocolate (I know chocolate wasn’t mentioned, but we’re women!! Let’s control those cravings!)
Do you have any tips you use to de-bloat fast? Comment below.