1) Drink plenty of water to keep digestion running smoothly throughout the day. No chugging water, but sipping. Before a workout drink at least 16-24 oz. an hour or so before, then sip during and after workout as well.
2) Limit fiber until you build up tolerance. High fiber foods such as beans, whole grains, fruits and vegetables are good for you, but if you’re body isn’t used to them, they could build up and create gas. When undigested food goes to the colon to break down, gut bacteria will feed on it and can produce a lot of gas. Start with 5 grams of fiber each day for a week or so until you build up to recommended 25 grams/day. Know what foods may cause excess gas leading to bloating, such as beans or cruciferous veggies, and gradually build up.
3) Ingredients such as chickory root, sugar, sugar alcohol, xylitol, mannitol, too much lactose(dairy products), multivitamin or supplements with too many ingredients can affect bloating.
Solutions:
1)Eat more potassium: Potassium helps prevent bloat. When potassium is low, your body retains extra sodium and holds onto water. Bananas, tomatoes, mushrooms, dark leafy greens, salmon, halibut are excellent potassium sources.
2)Take a probiotic daily to assist with imbalance of bacteria in intestines
3) Yogurt can be used as a probiotic-Fage Total Greek Yogurt preferred
4) Pay attention to trigger foods such as gluten, dairy, apples, legumes and carbonated drinks
5) Research FODMAP food list that may affect your body.
https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
Foods that help with bloating:
1)water
2)lemon
3)celery
4)watermelon
5)pineapple
6)asparagus
7)grapes
8)sweet potatoes
9)squash
10)cucumber
11)coconut water
12)greek yogurt
13)quinoa
14)peppermint
15)ginger
16)turmeric
17)rosemary
18)fennel
19)chia seeds
20)chamoile tea
#preventbellybloat #bellybloatingsolutions #highfiberfoods #probiotics #healthygut #foodstohelpstopbloat
