health tips franziska | 08 Apr 2010
Bloated?
I realize not everyone wants to read a blog about bloating but we have all been there right? You might be surprised how many foods actually help with bloating and there are some to avoid – especially before a beach vacation for example 
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First, here are some basic rules that help with bloating; drink more water (I know I mention this a lot – so crucial!); work on your posture – slumping can interfere with digestion and weaken you abdominal muscles; exercise and do other stress-relieving activities – stress can cause all sorts of digestion issues and can lead to your body storing more weight in the abdominal region; breathe – another simple thing that none of us focus on enough – tuning in with our breathing helps digestion, relieves stress and grounds us.
Nutrition tips to help with bloating:
Eat a balanced diet – vegetables and fruits, lean protein, whole grains, low-fat dairy, and good for you fats (olive oil, nuts) – yes, g
ood fats can help with bloating and a flatter tummy!
Specific foods to eat: help with bloating and may help you have a smaller waistline
- Citrus fruits – lemon aids in digestion (squeeze on steamed veggies and in your water) and oranges help relieve bloating
- Asparagus – in season now- contains a natural diuretic that helps balance water weight
- Watermelon – also helps with water weight and is the perfect summer dessert!
- Berries – especially blueberries – low in sugar and have been linked with decreasing belly fat
- Foods rich in Omega-3 fatty acids such as salmon and walnuts – help with digestion and heart and skin friendly
What to avoid for bloating:
- High sodium foods – increases water weight – lots of sodium in sauces (soy), canned soups, and many packed foods
- Alcohol – interferes with digestion and heavy drinkers have more abdominal fat – drink in moderation
- High sugar-containing foods – watch out for sugar added to sauces and packaged foods (both sugar and sodium are common additions) so, if you limit packaged and prepared foods and try to cook at home you will eliminate lots of sugar and salt. Limit added sugar – cereals, dressing, flavored yogurts, and dried fruits can have lots of added sugar. Look at labels to find lower sugar options.
on 08 Apr 2010 at 8:40 pm 1.Dara said …
Thanks for all of the tips! This is very timely for me haha. I think I need to eliminate the vanilla yogurt, although I love it!
Also, is it possibly that too much fiber can cause bloating?
on 09 Apr 2010 at 3:37 pm 2.franziska said …
Artificial sweeteners can also cause bloating so look at your yogurt. Try unflavored and add your own vanilla extract or even a bit of honey. And yes, fiber can cause bloating (but it is so important for gastrointestinal health, overall health, weight loss – you name it) so, add fiber slowly to your diet and gradually build it up, this should eliminate quite a bit of bloating. Also, watch out for dried fruits. May also be helpful to take note of which items cause bloating for you – we are all a bit different. Lastly, taking a probiotic may help – capsules are easy to take and can help gastrointestinal health, regularity, and your immune system.
on 21 Mar 2012 at 11:24 pm 3.Diaphragmatic Breathing said …
Deep breathing exercises literaly saved my husband’s life! His COPD (CHRONIC OBSTRUCTIVE PULMINARY DISORDER) was so bad that his doctor finally told him to do diaphragmatic breathing 5 times a day. After 10 days, his breathing noticeably improved, and 8 weeks later he is breathing good enough to enjoy his hobbies and get outdoors again.