On today’s episode of Live Lean TV, I’m sharing 5 healthy foods that cause bloating and 6 tips to reduce bloat.
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Timestamps:
00:00 5 Healthy Foods That Cause Bloating
01:05 Cruciferous Vegetables
01:58 Legumes
02:20 Dairy
02:53 Apples
03:33 Processed 'Diet" Foods
04:00 6 Tips To Reduce Bloat
If you’re experiencing bloat on the daily, it can mean one of two things.
1. There is a problem with your digestive system, including low gut flora.
2. You body may not be creating the necessary enzymes to break down the proteins, fats, and carbohydrates into absorbable nutrients.
When these nutrients aren’t broken down properly, it tends to create bloating and gas.
What Are Digestive Enzymes?
Digestive enzyme provides the essential enzymes to help your body digest and metabolize the food you eat. The lack of enzymes may be what’s causing your indigestion or gas. Taking a digestive enzyme with water before a meal may help.
Here are 5 healthy foods that cause bloating.
#1. Cruciferous Vegetables
Examples of cruciferous vegetables include:
- Broccoli
- Cabbage
- Kale
Even though cruciferous vegetables are considered world class superfoods, they do contain a type of sugar that, when it gets fermented in your gut, can cause gas and bloating.
#2. Legumes
The reason legumes make you fart is because they contain a type of prebiotic fiber and sugar called oligosaccharides, that cannot be broken down and absorbed by the digestive tract. When this happens, a large portion of the oligosaccharides ferments in the colon, thus leading to having stanky gas and a big round belly.
#3. Dairy
Being lactose intolerant essentially means your body may not have the necessary enzymes to break down the lactose in dairy, which can lead to bloating.
#4. Apples
Apples do contain a lot of fiber, but they also contain sugars including fructose and sorbitol, that are tough for some people to digest.
#5. Processed “Diet” Meals and Snacks
Most of these processed diet foods are loaded with sodium. Consuming too much sodium then affects the body’s potassium to sodium balance, thus resulting in your body retaining water and feel bloated.
6 More Tips To Reduce Bloating
#1. Supplement With A Digestive Enzyme And Probiotics
Look into taking a digestive enzyme with your food, and possibly a probiotic.
#2. Chew Your Food Properly
When eating:
- Sit down
- Chew your food slowly
- Stop talking with your mouth full
Swallowing too much air with your food may negatively affect proper digestion.
#3. Drink Herbal Tea After Meals
Herbal tea blends with chamomile, fennel, and peppermint may help relieve your bloat.
#4. Workout And Recover
Too much stress on the body can create excessive production of the cortisol hormone, which then releases the compound histamine. One of the major symptoms of elevated histamine is bloating.
#5. Drink Lots Of Water
Drink lots of water and potassium rich foods and drinks, such as coconut water, to help flush out the body after a salty treat.
#6. Short Term Elimination Of Certain Foods
If you notice you’re feeling bloated after eating certain foods, try removing them from your diet for a period of time and see how you feel.
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#bloating #digestion #LiveLeanTV
About Live Lean TV:
Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
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5 Healthy Foods That Cause Bloating (6 TIPS TO REDUCE BLOAT) | LiveLeanTV
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