How to Stop Belly Bloat

Fruits and Vegetables can Cause Bloat

You slip on a favorite pair of shorts or slinky tee and notice your belly is suddenly bigger than it was yesterday. No, you are not gaining weight; you are just experiencing belly bloat. Belly bloat happens to us all but it can be avoided. Bloating generally comes from the foods and drinks you consume. Certain foods cause gas to build up in your intestinal tract which makes your stomach feel full and bloated. While some of the foods that cause bloat are part of a healthy diet, others are foods you can live without. Here is a list of foods to avoid or eat in moderation to stop belly bloat.

Instructions

1. Avoid sorbitol. Sorbitol is a sweetener made from the natural sugars found in fruit such as apples. It is an additive in many products such as chewing gum, cookies, light yogurts, syrups and soft drinks as well as many other foods. Sorbitol is not easily absorbed by your body so it stays in your intestines and produces gas. Only 10 grams of sorbitol can cause you to feel bloated. When you consider that there is 20 grams of sorbitol in one stick of gum, imagine how much you are getting each day from other foods in your diet. Cut out foods containing sorbitol and stick to real sugar (in moderation) which digests naturally and doesn't cause belly bloat.

2. Avoid sodium. Sodium, even in small amounts, attributes to belly bloat. Your body only needs one teaspoon of salt per day to function properly, yet most Americans consume three times this amount. Too much sodium causes cells in the body to retain water, thus causing bloat. Since sodium is in most processed foods, it is best to check labels so you can control how much sodium you eat.

3. 

   Avoid caffeine. Caffeinated sodas, tea, coffee, chocolate and energy drinks are just a few of the caffeinated foods and drinks that contribute to belly bloat. Stimulants in these products cause stress to the body which then secretes hormones that cause bloating. Switch over to drinking more water for a healthier body and a bloat-free belly.

4. Eat fruit a little at a time. Fruit is a necessary part of a healthy diet yet it contributes to belly bloat. The fructose in fruit metabolizes slowly and eating too much at once can cause it to ferment in your intestinal tract and cause gas. Make sure to eat the recommended two cups of fruit per day for your health but stagger fruit in your diet throughout the day to lessen the chance of causing belly bloat.

5. Stagger vegetables during the day. Like fruit, vegetables are necessary for a healthy body but many can cause gas and bloating. The high fiber content in vegetables takes longer to digest and causes the belly to extend. It is important to get 3 to 5 servings of vegetables each day, but like fruit, stagger it throughout the day so you don't get belly bloat.

Tips & Warnings

• Eating a healthy diet free of additives, artifical sweetners and perservatives keep your intestinal tract healthy.

• Drink water instead of other beverages for a healthier body.

Resources

• Digest Disorders-Gas in the Digestive Tract