Ever wake up with a flat stomach in the morning, only to bloat out like a hot air balloon right after you eat breakfast—without understanding why?
Bloating is the result of gas Kale causes bloating fluid accumulating in your GI tract, or when bacteria in your large intestine have a hard time breaking down certain foods 1. Since your body is unable to completely digest these sugar molecules, they travel through your GI tract and reach your colon undigested, where the bacteria that live in your colon begin to ferment them.
The fermentation can produce gas and bloating 3. Do you struggle with bloating, gas, constipation, or other digestive issues?
But avoiding high FODMAP foods has been shown to reduce the severity of symptoms in anyone who suffers from gas and bloating 4 5. What to Eat Instead: Now, cruciferous vegetables provide several essential vitamins and minerals, in addition to the hormone balancing compound IndoleCarbinol 7. Instead, try steaming cruciferous vegetables to help soften their tough fiber and make them easier to digest.
You can also increase their digestibility by blending them into Kale causes bloating soup with a cup or two of veggie broth after steaming. When it comes to cabbage, try swapping raw cabbage for fermented cabbage, or sauerkraut. What to Drink Instead: Rather than opting for bubbles, try replacing fizzy drinks with a refreshing green juice or mineral water with a splash of lime cordial. But with unpasteurized apple cider vinegar as a main ingredient, switchel also contains friendly bacteria which makes it an ideal, non-carbonated alternative to kombucha.
A basic switchel recipe combines still water, unpasteurized apple cider vinegar, ginger, and a sweetener, such as coconut nectar, raw honey or pure maple syrup. You can experiment with different flavor combinations by adding herbs, fruit and spices such as citrus and mint.
Even when eaten in small "Kale causes bloating," onions have also been linked to other digestive symptoms, such as acid reflux and indigestion. Cooking onions may help reduce digestive symptoms for some people. As one of the best flavor enhancers for Paleo recipes, you may not want to leave the flavor of onions out of your diet entirely.
You can try cooking with onion infused oils, such as extra virgin olive oil, which is less likely to produce digestive symptoms. The high fiber content in apples may also be difficult for some people to digest. Sugar Alcohols Sugar alcohols such as xylitol, mannitol and sorbitol are commonly used as low-calorie sweeteners in processed foods such as granola bars and cereal. In addition Kale causes bloating sugar alcohols, other fructose-rich sweeteners to avoid include high fructose corn syrup, cane sugar, brown sugar, beet sugar, evaporated cane and cane syrup.
Garlic is said to be most aggravating in its raw form, but may still produce digestive symptoms when cooked. Although no food can imitate the exact pungent flavor of garlic, chives come in as a close second when it comes to enhancing the flavor of your recipes.
Since beans and legumes are considered a primary source of protein in many diets, replacing them with a low FODMAP protein source such as organic grass-fed meat or eggs can help prevent bloating.
With a fluffy texture and nutty flavor, quinoa can replace brown rice or oats in recipes. Mushrooms While mushrooms can make any savory Paleo recipe taste amazing, they can also be a major cause of the bloat. Additionally, mushrooms are a type of fungi that may aggravate Kale causes bloating symptoms in those who have yeast overgrowth, or candida.
As a fungal infection in the GI tract, candida can produce digestive symptoms such as bloating, which are worsened by foods that contain yeast and fungi Finding an ideal substitute for mushrooms will depend on whether you add mushrooms to your recipes for flavor or texture.
Sauteed zucchini can provide a similar texture to mushrooms, while bone broth or seaweed such as kombo can add a savory, salty flavor to your recipes. In order to digest our bodies require the digestive enzyme, lactase.
Unfortunately, many of us stop producing a sufficient amount Kale causes bloating lactase beyond the ages of breastfeeding, which makes it hard for us Kale causes bloating digest the milk sugar in dairy Casein, the protein found in dairy, has also been shown to promote inflammation in the gut lining in those who are sensitive to dairy, which can further produce digestive symptoms such as bloating Coconut milk and nut milks such as almond milk, cashew milk and hemp milk are excellent alternatives to dairy, and they are also higher in essential vitamins and minerals.
In addition to being linked to certain foods, bloating can also result from lifestyle factors such as eating too fast, eating while distracted, or not chewing your food properly. Eliminating foods that cause bloating from your diet is an excellent start for improving your digestive health, but chronic bloating may suggest that a deeper, underlying health issue is at work.
In addition to avoiding foods that cause bloating, working with a natural healthcare practitioner to address the root cause of your digestive symptoms may be most effective when it comes to saying goodbye to the food baby for good. After years of experiencing and then healing her own unbalanced hormones, she's now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.
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Oh yeah, and when you sign up, we'll also give you some neat free bonuses like our Paleo for Beginners guide, with 15 extra delicious recipes! Email Get Access Now. Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Nakeda health blog for women who want to clear up their skin, lose muffin top and make the bloat disappear. Supplements On A Paleo Diet.