Tips for preventing bloating, recipes that will satisfy your cravings and a seasonal produce chart!
(It’s no coincidence that the most lean/heart healthy foods take less time to digest)
If you’re trying to prevent bloating prior to an event, or just because, then here’s my advice:
- Eat/drink smoothies, juices, fruits or vegetables. It only takes up to an hour for these foods/beverages to digest in the average person. Where as dairy and cheese products can take up to 5 hours! (Cabo, Krystal)
- Avoid sodium (if you want to prevent bloating within several days). However much water your body holds is closely related to however much sodium it holds. So by consuming a lot of sodium, your body will respond by holding more water, hence then bloating. Be conscience of what you eat; you could consume over a thousand milligrams of sodium in a small salad. Most salad dressings have a high sodium content such as fish sauces, ranch, reduced fat salad dressings, teriyaki sauce as well as many others. (Whitbread, Daisy)
- Avoid sugar substitutes. According to stomachbloating.net, “many sugar substitutes such as Splenda and aspartame do not actually get digested. How much of it does get digested really depends on the individual and the overall health of their G.I track. Guts that can not cope may find that sugar substitutes are one of the most common causes of bloating. Between the persistent abdominal gas as well as the potential for stomach bloating, sugar substitutes can cause an incredible amount of discomfort in the abdomen, and unfortunately may lead to excessive flatulence (gas). This abundance of gassiness is also a result of the undigested parts of the stand in sweeteners that contribute to undesirable stomach symptoms.” (Stomach Bloating RSS.)
- Too much or too little fiber. According to breakingmuscle.com, “Too much or too little fiber can lead to the build up of gas in the stomach, which then leads to bloating. The American Dietetic Association recommends we get 25–40 grams of fiber daily, but most of us get markedly less. On the other hand, they also say too much fiber may lead to symptoms such as, diarrhea and other gastrointestinal symptoms such as flatulence, bloating, and abdominal discomfort.” (Youngstrom, Kalli)
- Consume lots of sodium (you’ll need at least two weeks of notice). According to bodybuilding.com, “About two weeks out from goal day, start loading up on sodium (aka salt). When you first increase sodium levels, your body will hold more water. But after maintaining high sodium levels for several days, your body will adapt and end up holding about the same amount of water as when your sodium intake was low. This step will help you shred more water when you finally cut your sodium intake.” (Stoppani, Jim). **This is just a quick fix to temporarily fit into that skin tight dress.
- Work around cravings. Everyone has cravings… whether it’s chocolate, cheese, candy or carbs.
Tell me this hasn’t happened to you before:
You tell yourself, “I’m just going to have one slice of pizza to satisfy my craving”
*you eat the slice of pizza*
Next thing you know, you’re eating another slice, and then another. Now you’re telling yourself, “alright I’m going to have a light dinner, and my diet will pick back up tomorrow.”
I know saying, “work around cravings” is easier said than done, but there is a way. Like Samuel Smiles once said, “where there’s a will, there’s a way”.
Here’s a link of my personal favorite recipes that will satisfy your different cravings, keep you feeling full, guilt free, and will not make you bloat. https://medium.com/@IsabelMcNeill/alternative-recipes-to-satisfy-your-cravings-and-prevent-bloating-9a617add24b1#.6kov6ufz8
Also, here’s a seasonal produce chart so you can mark down the best months to purchase certain fruits, vegetables and herbs! *This chart is specific for the United States.
Cabo, Krystal. “LIVING X LARGE | Krystal Ann Cabo | Hawaii Lifestyle Blogger.” : Digestion Time for Various Food. LivingLarge.com, 7 Jan. 2015. Web. 14 Jan. 2016.
Stoppani, Jim. “7 Scientific Steps To A Camera-Ready Body.” Bodybuilding.com. Bodybuilding.com, 29 June 2011. Web. 14 Jan. 2016.
“Sugar Substitutes and Stomach Problems.” Stomach Bloating RSS. Stomachbloating.net, 26 Nov. 2013. Web. 14 Jan. 2016.
Youngstrom, Kalli. “Why Your Diet Can Make You Bloated (Even With Good Nutrition).” Breaking Muscle. BreakingMuscle.com, Apr. 2014. Web. 14 Jan. 2016.
Whitbread, Daisy. “Top 10 Foods Highest in Sodium.” HealthAliciousNess. Healthaliciousnes.com, Apr. 2015. Web. 14 Jan. 2016.