Either your jeans shrank or your belly grew, and chances are it’s the latter. You’re exercising and eating right, so what’s up with the bloating?
Many people think that bloated is the feeling of having built-up gas in your digestive system that makes your stomach protrude out uncomfortably. They feel full and their stomach is bloated. We all know that this is a common problem, which usually occurs after a heavy meal. But, there are some people that feel bloated all the time. These are the most common reasons for that
Water: First, you don’t drink enough water. you should know that many health problems usually appear if you don’t drink enough water every day. Well, this usually happens when you drink coffee or alcohol. So, if you drink coffee and alcohol, make sure you drink 6-8 glasses of water as well. You should also know that when you don’t drink enough water, your organism starts using the liquids it can find, which means that bloating can be caused due to fluid retention. For that reason, you have to start drinking lots of water.
Eating fast: Enjoy your meals. Go on the slow road. When you eat fast, you fail to chew food properly, and you get indigestion that ferments and produces gase, giving you that bloating feeling. Take small bites and chew, chew, chew!
Constipation: It occurs as a result of the gas that is trapped behind the stools. Increase your fiber and water intake to prevent constipation. Smoothies, berries and oats are some of the foods you should eat more often.
Carbohydrates: Avoid alcohol, sugar and starch. Poorly digested sugars and starch make you feel bloated. Low-carb diet is the real thing. Try fruit smoothies, and use berries as base ingredients. Veggies work great, too.
Stress: Chronic stress causes bloating and stomach ache. Eat healthy foods, drinks and find a proper way to de-stress yourself in every situation.
THE “EXCESSIVE GAS AND BLOATING” SMOOTHIE
- 3 stalks organic celery
- 1 ripe organic banana
- 1 large organic cucumber, sliced
- 1-inch piece organic ginger, peeled and sliced
- ½ cup organic coconut water
- 1 tbsp. Bragg’s apple cider vinegar
- 4-5 cubes of ice
Add all the ingredients into your blender and blend till smooth.
This smoothie is filled with electrolytes and super-hydrating. Throw a little vegan protein powder in the mix to make it into a great post-workout smoothie.
WHY DOES IT WORK?
Although each ingredient makes a contribution, there are a couple star players worth highlighting.
Apple Cider Vinegar: This stuff is no joke for reducing excessive gas and bloating. It is potent. However, to some, it throws the taste off slightly. So if your bloat isn’t serious, you can omit it and let the other ingredients rise to the occasion.
Banana: Too much salt causes water retention around the abdominal area. Foods rich in potassium, such as bananas, help fight bloating caused by salty foods. While salt invites water into the cells, potassium drives it out. Unripe bananas contain resistant starch, which can cause gas and bloating, so be sure to use ripe bananas!
Celery: This natural diuretic helps relieve water retention. When buying celery, opt for organically grown produce whenever possible.
Ginger: One of the best digestive aids around, it works on a few levels. It soothes and relaxes the digestive system muscles. Ginger also contains zingibain, a protein digestive enzyme, which is particularly effective at reducing bloating and gas caused by protein-rich foods. It is also anti-inflammatory.
– Additional –
Excessive gas and bloating is something many vegetarian bodybuilders and athletes have to deal with.
Gas and bloating is especially common if you’re taking meat out of your diet and adjusting to plant-based proteins.
Plant foods that have fiber* are usually the culprit:
- Brussels sprouts
To what extent this happens, if at all, depends greatly on the individual. For instance, I don’t seem to have a problem with black beans, but soy gives me gas. I can’t touch cabbage, but lentils seem to do well with my system.
*Fiber is an indigestible carbohydrate made up of sugar molecules, commonly called starches, or polysaccharides and oligosaccharides. As these starches pass undigested through the digestive tract, they ferment in the lower gut and produce intestinal gas. Fiber is a vegetarian bodybuilder’s friend because it improves insulin sensitivity and offers other well-known health benefits.
The good news is that you don’t have to cut healthy foods that cause you to get bloated out of your diet. There happens to be foods that counteract excessive gas and bloating. Without further ado