10 worst foods

You can change your gear a hundred times, but once you see the look and feel of your bloating, you can't do anything. Fortunately, you can prevent this tragic moment by avoiding certain foods. There are 10 kinds of bloated foods and drinks that can be reduced - or completely avoided - so you can feel more comfortable and look the best.

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1. Carbonated drinks

Soda water like LaCroix, soda and soda is a summer staple for many people. But they are also the main cause of abdominal distension. "The bubbles created by carbonation can get trapped in your stomach, which can lead to gas," said Samantha Cassetty, a nutrition consultant and communications consultant.

For a delicious way to moisturize without snoring, Cassetty recommends using ordinary herbs or fruits to reinforce ordinary flat water. “Strawberry and basil are a refreshing combination, but lemon and lime slices are also an easy way to enhance the taste,” she said. Try your own combination, such as blueberry mint or ginger and pineapple. You can also freeze fruits and herbs or spices in an ice tray. When they melt, they will make you refreshed and seasoned.

Read more : 10 surprising flat foods

Credit: isavira / Adob e Stock 2. Sugar alcohol

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If you are looking at your waistline, you may find sugar-free baked goods, candy or energy bars. But many of these products are the same ain sugar alcohols, including sorbitol, xylitol, lactitol, mannitol, erythritol and maltitol, which have very low calories, but some may cause gas and bloating .

Sugar alcohols are part of the FODMAPs compound and represent fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These compounds bypass the absorption by the small intestine and move to the large intestine, which bacteria use as a food source. Nutrition advocate and consultant Rachel Begun, M.S., RDN said: "Bacteria will ferment them, causing gas, bloating and abdominal pain."He added that everyone is resistant to sugar alcohols. To test your body's reaction, look for sugar alcohol in the list of ingredients in the packaged food. If you find yourself paying for it, bloated, exchange foods containing sugar alcohol for dark chocolate or frozen grapes.

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Credit: Twenty20 / @ WR36 3. Coffee

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Drinking coffee may be your favorite way to start the day, but it may also be a long-term contributor to bloating. "Caffeine in your coffee causes an increase in acid content in the stomach, which can irritate the intestinal lining and can cause bloating, especially if you drink coffee on an empty stomach," said Jackie Newgent, a culinary nutritionist and author of RDN. "All natural diabetes recipes."

Freshmen notice what is y you add coffee is also a factor. "If you add milk to coffee, but you have lactose intolerance, then the inability to properly digest lactose can also cause bloating," Nugent explained. If coffee triggers your stomach, a fashionable alternative is the icy gold milk latte. Use a cup of botanical milk (such as almonds or coconut) and a few teaspoons of honey, a quarter teaspoon of freshly grated ginger root and grated ginger, and a little black pepper and cinnamon to shake an ice. .

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Beach Day, Picnic and Backyard Grilling usually includes a salty snack like a pretzel. But these delicious bites may make you feel a little uncomfortable. Samantha Cassetti, a nutrition consultant, said: “Salty foods can keep your body hydrated, excess fluid can make you feel and look bloated.” She points out that at least 75% of the sodium in our diet comes from packaging. And processed foods make items like chips and crackers a major cause of expansion.

To prevent this effect, more selective service to compare nutrition on the marketlabel. For example, a nacho cheese-flavored cornflake (about 11 tablets) can pack more than 200 milligrams of sodium (9% of daily value) compared to only 75 milligrams (3%) of nearly four cups of popcorn.

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5. Apple

Apple is an undeniable healthy snack, but you may not have thought of them It can also cause bloating. the reason? They are on the list of FODMAPs. "FODMAPs fall into the large intestine, bacteria devour them, causing gas, and you may notice bloating," Rachel Meltzer Warren, MS, RDN, New Jersey nutritionist and author of the "Guidelines for Adolescent Intestinal Health." “

Other healthy but high FODMAPs include whole wheat bread, onions and mango. Surprised? If you have difficulty with chronic bloating, you may want to browse the entire list of FODMAPs. “View a book about low FODMAPs Diet or Monash University Low FODMAP Diet app," Meltzer Warren suggested. The app classifies foo by ds through green, yellow and red systems, so you not only need to know which foods to avoid, but also know Which food to go to.

: 10 simple drink swaps to reduce sugar

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6. Use three Sucralose plus sugar diet foods

If you choose a summer diet or a low-calorie version of food like yogurt, frozen pop music and gelatin, you may get yourself into bloating. This is because of many of these The food contains the artificial sweetener sucralose. “Although the exact mechanism that may lead to this condition is unclear, what we know is that in a rat study, sucralose was found to change the intestines. The microbial composition, reducing the 'good' bacteria, "RDN of Jackie Newgent said.]

In order to avoid this effect, become a label detective firm. Sucralose may be lurking in your unwantedFood such as cereals, bread and English muffins. You can also choose a DIY version of chilled snacks without sucralose, such as plain yogurt with one teaspoon of honey and sugar, and muddy fruit frozen with popular molds.

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7 Broccoli

As a member of the cruciferous vegetable family, broccoli is a rich A nutritional protectant that fights inflammation and is a potent cancer fighter. “The broccoli does contain raffinose. However, this indigestible carbohydrate, like the FODMAPs compound, is swallowed by bacteria in the colon, releasing gas and possibly causing some swelling,” says nutritionist Rachel Meltzer Warren.

In order to adapt to this super food without adverse effects, Meltzer Warren recommends starting with a small part and then slowly processing it to a larger part to find your limits. "Absolutely, Meltzer Warren urges Meltzer Warren to squeeze out broccoli from your diet. Instead, let your body guide you to the number and frequency that suits you.

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credits: Daniel Vincek / Adob e Stock 8. Alcohol

You may all About Rose and Magus, but any kind of alcohol can cause serious damage to your digestive system. "Because alcohol can be irritating. Nt, it can cause bloating, especially if you have a condition like irritable bowel syndrome," said Jackie Newgent of RDN. She added that some alcoholic beverages (such as beer and hard lemonade) also contain gluten, which may Can cause bloating, gluten sensitivity or gluten intolerance.

Fortunately, most people can prevent strong bloating by avoiding the double-strike effect of alcohol combined with another digestive stimulator. Carbonation, salted rims and diet mixers. Your best bet is a flatter mid section that includes the right amount of non-sparkling wine or wine(Distillation removes gluten) plus a splash of 100% juice. Natural ingredients such as mint, basil and ginger are also good mixers.

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9. Sugar-free chewing gum

If you often pick up sugar-free gum in your mouth, you may want a fresh breath And sacrifice comfort. Nutritionist Rachel Meltzer Warren said: "Any chewing gum allows you to naturally swallow air while chewing. Every chewing gum can contribute to an inflated stomach." She added that sugar-free chewing gum usually contains sugar alcohols, one of which FODMAPs compounds can also cause bloating.

"If your chewing gum contains an ingredient ending in '-ol', such as sorbitol or xylitol, it has a greater chance of increasing your bloating," Meltzer Warren explained. In order to escape this effect, reduce chewing. Commit to the maximum number of pieces per day, such as five, and then reduce the daily rations by one every few days. Soon you will have no gums and your stomach will become flatter.

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10. Nothing

Busy summers may cause skipping meals or long extensions between them, but Lack of food may actually be the culprit of a sneaky bloating. "This question is twofold," says Castetty. She explained that many people who don't eat will chew gum or swallow a drink to disperse hunger, which will allow you to swallow excess air. Air ends in your digestive system and causes inflation, which can cause your belly to swell.

Another problem Cassetty said is that not eating causes your digestive system to vomit, causing it to work slower. “This can lead to constipation, which is the main cause of bloating,” nutrition adviser Samantha Cassetty warned. If you are too busy to sit down to eat, you can carry healthy snacks such as nuts or roasted chickpeas so you don't have to.

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Credit: Twenty20 / @ criene What do you think?

Do you have chronic bloating? Leave a comment below. Share how your dietary changes can alleviate your symptoms and make you feel more carefree. Your experience may help motivate and motivate others.

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