Ever wake up in the morning and look in the mirror to find that your stomach looks bigger than it should? Bloating can be a real pain in the neck, as it can stop you from fitting into your clothes properly or can make you feel like you’re not making solid progress with your weight loss. But are you causing the bloating by some of your bad habits? Here are a few of the things that may be causing the bloat:
Eating Too Quickly
If you’re the kind of person that wolfs down your meals, you may be causing unnecessary bloating. When you eat very quickly, you swallow a lot of air along with your food. This can lead to air getting trapped in your digestive system, filling your stomach with air like a balloon. Eating too quickly also means you’re not chewing properly, which leaves large chunks of food in your gut. The larger pieces of food take longer to break down, hence the bloating.
You Eat Raw Kale
Kale may be a superfood, but eating raw kale can lead to some pretty bad bloating. The leafy green is loaded with insoluble fiber and a special type of sugar that is indigestible. Gas and bloating are two of the common side effects of eating raw kale, and the same could happen if you eat broccoli, Brussels sprouts, or any other cruciferous veggie.
Lunching on Sandwiches
Sandwiches may be tasty, but they’re usually very high in sodium. Sodium causes your body to retain water, leading to bloating and puffiness. If you’re worried about the way you look, it may be time to take the bread off your sandwich and eat a salad instead!
You Drink Soda
Soda is filled with gas, which sits in your stomach and can lead to bloating. While it’s a tasty drink, it’s more than likely to cause stomach bloating, so it’s a smart idea to skip the soda for your meals.
Drinking Through Straws
Straws may be convenient, but drinking through a straw causes you to suck in a lot more air than you would drinking normally. That extra air will fill your stomach, making you feel full and bloated. Try to avoid straws as much as possible in order to avoid bloating.
You Eat Low-Fat or Fat-Free
There are a lot of foods that are labeled “low fat” or “fat free” that contain artificial sugars, such as aspartame or sucralose. These artificial sugars can lead to serious bloating, due to the fact that they cannot be digested by your stomach. The bacteria in your gut feed on the sugar, and the result is a release of gas that causes bloating. Stay away from these foods as much as possible!
Eating Processed Foods
Chips, crackers, and breakfast cereals tend to be very high in sodium–almost to the point of providing MORE than is good for you. Eating a lot of processed foods like this every day can cause you to store a lot of water, leading to the bloating and puffiness you’d rather avoid!
You Chew Gum
Chewing gum is a good way to distract your mind from whatever you’re doing, but sadly it’s one of the bad habits that can cause bloating. You gulp a lot of air when you chew gum, filling your stomach like a balloon. Even chewing with your mouth closed won’t stop you from sucking in air.
Beans are one of the healthiest legumes on the planet, but sadly they are also one of the gassiest foods around. Gas is produced when the bacteria in your intestines break down the beans, so it’s better to avoid these “magical fruit” if you want to avoid the bloat.