Belly Bloating…tips to avoid it

One thing that totally frustrates me about IBS is the bloating.  I cannot stand it.  Being on the low FODMAP diet has helped so so much but I still have moments where I will bloat and I cant figure out why.  Like this week for example,  in the first 3 weeks of being on the fodmap I hadnt bloated at all and was feeling awesome and confident, since last weekend I have struggled on and off with bloating and a few IBS issues.   After assessing my week I think I may have pin pointed the problem.  Just over a week ago I bought a bread maker and stacks of different types of flours, some white flours.  When I was clean eating I never ate white bread, flours, rice but with the low fodmap its allowed so i thought I would bake with it.  But I think my body has been so used to not having refined sugars, carbs that it wasnt happy having things like white plain flour and white rice flour, so what happened, I bloated.  Nothing major like i used to months ago where I would expand up to 9cm in a day.  But still I noticed it.  I found some information that I thought might be helpful to many who suffer the bloating and sometimes you just cant pin point why, whether you are clean eating or not, gluten free or lactose free I guess we still all suffer bouts of unwanted bloating.

Excessive  Amounts of Carbohydrates   We’re not  recommending that you cut them out of your diet entirely, but too many carbs  can cause bloating and weight gain. Your body breaks down carbohydrates into  glucose, which nestles itself into your muscles in the form of water-retaining  glycogen. When planning your menu, choose your carbs carefully. For example,  fruits and vegetables are better carb choices than the “white foods” like  bread, pasta, and other gas-producing starches.

 

Empty  Calorie Foods (sugar alcohol, fried foods)    While they  may taste great, these high-carb treats aren’t doing you any favors in the  abdominal department. Avoid any foods that are high in carbohydrates or sodium,  such as sweets, candy, and greasy fast foods.   Fried foods digest slower and can cause you to feel bloated.  Sugar alcohols are used as sugar  substitutes.  They do not digest and  cause gas, bloating stomach distention and diarrhea. These are usually lacking  in nutrients, with little to no fiber content. Filling up on this type of fare  will gain you little in the way of energy and much more in the way of bloating.

 Chewing  gum   When you  chew you swallow air.  This air gets  trapped in your GI Tract and causes gas and bloating.  Whitening gum usually includes a Sodium  Carbonate Peroxyhydrate which increases the amount of oxygen and creates more  gas, bloating and belly expansion.

Carbonated  Beverages    Many dieters  believe that drinking zero-calorie soda won’t have a negative impact on their  physique, but the truth is that the carbonation in fizzy drinks — even  sparkling water — can cause belly bloating when the gas from the carbonation  settles in the stomach. Also, the artificial sweeteners used in many diet  drinks can have a bloating effect. Stick to iced green tea or regular spring  water for best results.

High-fibre Foods     Although  fibre is generally viewed as an aid in achieving a trimmer tummy, too much of a  good thing can go bad. Some high-fibre foods can cause a puffy midsection when  consumed in large quantities. Be selective when munching on such offenders as  beans, cabbage, garlic, broccoli, onions, and sprouts.  Eat only cooked vegetables they will take up  less room in your GI tract.

Gassy  Foods   As we all  know, certain foods just create more gas, beans, cabbage, onions, broccoli,  cauliflower and peppers. So when you need to fit into the slim black dress or  swimsuit you may want to avoid these.

Salt  & High-sodium Foods   Sodium is a  known culprit when it comes to bloating of the midsection and gastrointestinal  discomfort. The Sodium in salt attracts and retain water which will give you a  puffy appearance.  Try to stay away from  processed foods, such as pre-packaged meats, and foods with large amounts of  seasoning. Also, refrain from liberal amounts of salt when preparing your own  meals.

Alcohol  or Coffee   These high  acid drinks can irritate your Gi track and cause swelling.    The  occasional social drink is fine, but a little goes a long way. Large amounts of  alcoholic beverages –especially in the evening — are proven to have a  bloating effect.

Milk  & Dairy Products   For those  with lactose intolerance, milk and dairy products can cause bloating and  discomfort in the abdominal area. To counteract this, opt for calcium  supplements instead.  Avoiding these  foods and beverages — or, at a minimum, reducing their prominence in your  daily diet — will aid you tremendously in your efforts to achieve lean,  sculpted abdominals.

Taken from Spa-velous

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