Clean Insides Clear Mind
Nobody likes to feel bloated. As for constipation, I wouldnt wish it on my enemies, oh, wait, I dont really have any but if I did, I wouldnt wish it upon them!
Clarity of the mind depends on the clarity of your bowels. Plugged up intestines lead to a foggy sluggish thinking process and kill creativity. Plus, it can give you a headache, acne, fatigue, bad breath, and unpleasant body odor. Not pretty inside or out.
Your digestion is highly dependent on what and how you eat it. Some snacks that modern health and weight loss experts recommend can actually cause enormous digestive unease. I bet you will be surprised to see some items on this list.
Ayurveda says that like attract the like. It means that when you are suffering from gas or constipation adding more light or dry item to your diet will exacerbate the problem. Instead, you should try to counterbalance current problem with the opposite qualities in your food: soft, easy to digest, nourishing foods. Since irregularity is such a big problem in the US, I will cover few items that potentially could worsen the condition. According to ayurveda gas and constipation can be attributed to Vata dosha imbalance. Vata dosha tends to be very light, dry, and airy by nature.
Please keep in mind that these are just general guidelines and since everyones body is different, they will not always to true for everyone. If you would like to get individual recommendations, you can make an appointment with a qualified Ayurvedic consultant
The Truth About Kale: It’s Abundant In Vitamins And Minerals
- Dark green leaves have more iron than meat and more calcium than meat
- Also contain vitamins A, C and K – important for eyes, blood and immunity
- But some experts warn kale is overhyped and eating too much can cause digestive problems, hypothyroidism, irregular heartbeats and sudden death
06:12 EDT, 22 October 2015 | Updated:
Its green leaves are all the rage, flying off supermarket shelves and into the hands of the health-conscious like there’s no tomorrow.
Gwyneth Paltrow advocates whizzing its bitter leaves into a morning smoothie, while Jennifer Aniston says pairing it with lean meat got her in ‘stripper shape’ for a film role.
In fact, as demand for kale has soared in recent years, farmers have warned of a worldwide shortage.
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Demand for kale, a dark leafy vegetable of the cabbage family has soared in recent years. Last year, its spiralling popularity caused farmers to warn of a worldwide shortage
Gwyneth Paltrow advocates whizzing kale into a morning smoothie, while Jennifer Aniston says pairing it with lean meats got her in ‘stripper shape’ for a film role
The dark-green plant, which is a member of the cabbage family, has curled leaves and a bitter taste.
Its advocates call it a superfood due to its high levels of vitamins, and fibre and protein content.
And with only 50 calories per 100g, and zero fat, it is said to be the friend of slimmers.
A List Of Low Gas Vegetables
Some people will be particularly sensitive to gassy vegetables with their high levels of oligosaccharides, fructans or sulfur compounds. They may need to greatly reduce or even eliminate these kind of foods to avoid painful gastrointestinal problems.
For best results replace them with a mix of the following healthy low gas vegetables:
- Zucchini
- Iceberg lettuce and the even healthier Romaine lettuce
- Red and orange bell pepper
- Parsley, coriander and other green herbs
- Cooked spinach, Swiss chard and most other leafy greens
- Summer, winter and butternut squash
- Fresh peas and green beans do cause gas as well but usually not as much as dried beans or chickpeas
- Bok choy, arugula and watercress are less gassy than other cruciferous vegetables
These veggies dont commonly cause bad gas and you should be able to enjoy most them, even in fairly large servings, without experiencing bloating and excessive flatulence the next day.
The FODMAP diet can be helpful to pinpoint which particular foods are most problematic if you are having ongoing gastrointestinal upsets.
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Massage Your Kale Or Otherwise Change Its Texture
Yep, you read that right. Kale should be massaged, or rubbed down spa-style, to make it a little easier to chew. Start with sprinkling raw kale ribbons with Himalayan salt, then use both hands to crunch and twist them in a bowl, says Miller. This enhances nutrient absorption and helps break down the dense fibers. So you will likely experience less bloating or stomach distention after massaging it.
Why Am I Always Bloated And Have A Swollen Stomach
Bloating occurs when your stomach swells after eating . Excess gas production or abnormalities in the action of the digestive systems muscles are the most common causes . Bloating may result in pain, discomfort, and a sensation of being packed. It also has the potential to make your stomach seem larger .
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What Is The Best Way To Eat Cabbage Without Having Gas
5. Limit or eliminate gas-producing items from your diet.
Take Smaller Bites And Chew Thoroughly
Rushed eating with large mouthfuls often leads to poor digestion and increases the chance of food fermenting in the bowel and causing too much flatulence.
Chewing your food thoroughly mixes in saliva which starts off proper digestive processes. It also makes it easier for your stomach to break down your meal and lessens the chance of food reaching the lower intestine only partially digested.
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Surprising Foods To Fight Holiday Bloat
You came, you saw, you con sumed just a wee-bit too much of Grandmas good ol gingerbread men. Now youre determined to make your healthy eating habits even better. Thankfully, theres nothing like the clean slate of a new year to reinvigorate a little #fitspo into our daily lives. Were sharing foods that will help you beat tummy bloat and even fight gassiness. Best of all? Theyre all nutritionist-backed and big on tastiness. Between eating mindfully and following these suggestions, we officially give you permission to make your next stop: Destination Peppermint Bark.
1. Arugula: Sure, you could have just another boring romaine salad. But this zesty salad green is well worth adding to your routine. Poorly digested foods are one of the main culprits of bloating, explains Lisa Hayim, RD, M.S. in Nutrition and Exercise Physiology. While many bitter flavors may help with bloating, arugula is so tasty and simple to incorporate. You just make it the base of your salad, or toss in with your protein or grain . While most greens are tough and fibrous and may cause gas formation, the bitter flavor you taste in arugula triggers the release of the hormone gastrin, which speeds up the process of fat digestion. When there is less time during digestion, there is less time for gas to be formed.
Are you ready to turn a new leaf for the new year? Tweet us your favorite healthy foods !
Too Much Dietary Fiber Is Bad For Stomach
When consumed in moderation, dietary fibers in kale improves digestive health and keeps our stomach healthy.
Their laxative properties improve bowel movement and aids in the efficient elimination of stool from the body.
This relieves constipation and other digestive problems like abdominal pain, irritable bowel syndrome, bloating, and flatulence.
Dietary fibers also aid in regulating cholesterol, regulating sugar, and promoting weight loss.
However, excessive dietary fibers should be avoided as they may cause malabsorption and digestive issues like indigestion, intestinal gas, and intestinal bloating.
Excessive intake of dietary fibers without drinking plenty of water may cause dehydration, and also increase the risk of constipation.
Read Also: How To Treat Irritable Bowel Syndrome Ibs
Does Dairy Cause Gas
The lactose in milk products can cause major gas for some, so if this is your issue, you might be able to get away with choosing certain dairy products over others. Butter, hard cheeses, and cottage cheese tend to contain lower levels of lactose than a glass of milk or ice cream. It may also help to pair dairy products with easily digestible foods such as pasta, bread, brown rice, or fruit such as blueberries or bananas. Or if you love the taste of milk, mix half skim with half soy or almond milk, and pour that on your cereal. If you are severely lactose intolerant, eating any amount of dairy will send your tummy into knots, so it’s best to either avoid it or take Lactaid pills when eating from this food group.
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Best And Worst Foods To Fight Belly Bloat
In most cases, bloat is the result of having extra gas in your system due to swallowing air or eating certain foods, according to the National Institute of Diabetes and Digestive and Kidney Diseases.The underlying cause could be irritable bowel syndrome , inflammatory bowel disease, celiac disease, constipation, gastroparesis, or cancer, according to Harvard Health Publishing. .
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May Develop Allergic Reactions In Some Individuals
Vital nutrients like vitamins, minerals, antioxidants, and dietary fibers in kale provide several health and beauty benefits.
However, if you are allergic to cruciferous vegetables like cabbage, cauliflower, broccoli, and asparagus, etc, then you are likely to be allergic to kale and should avoid this vegetable.
Swollen eyes, runny nose, itchy throat, itchiness in eyes, skin rashes, nausea, and dizziness are some common symptoms of kale allergy.
If you are experience any such symptom after eating kale then discontinue the consumption and consult a doctor.
What To Do If Youre Allergic
If you find yourself among the small population with an allergic reaction to cruciferous vegetables, you should avoid eating kale and other vegetables in this category.
While kale is full of vitamins, minerals, and antioxidants, there are other healthy food options you can choose to make sure youre getting proper nutrition.
Heres a breakdown of foods you can eat to obtain the beneficial properties found in kale:
- vitamin A: beef liver, sweet potato, salmon, winter squash, mango, goat cheese, butter
- vitamin C: bell pepper, pineapple, kiwi, citrus fruit
- vitamin K: soybeans, pickles, edamame, pumpkin, pine nuts, blueberries
- iron: pumpkin seeds, shellfish, legumes, quinoa, turkey, tofu
- vitamin B-6: chickpeas, carrots, ricotta cheese, beef, eggs, bananas, avocado
- calcium: beans, sardines, almonds, cheese, lentils, amaranth
- copper: spirulina, oysters, lobster, dark chocolate
- potassium: white beans, beets, potatoes, parsnips, oranges, yogurt
- magnesium: dark chocolate, nuts, seeds, legumes, avocado, bananas
- quercetin: capers, onions, cocoa, cranberries, apples
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How Do You Stimulate A Bowel Movement Quickly 10 Simple Methods
According to Healthline, there are various ways that you can stimulate a bowel movement that is quick, easy, and extremely effective! If youre tired of feeling blocked up, then keep reading for some quick relief:
1. Take a Fiber Supplement
Fiber supplements are extremely effective and easily available at your nearest pharmacy. If you suspect your constipation may be due to your diet and lack of fiber, then this is the way to go! They work by adding bulk and volume to your stools, which pushes them more quickly through your intestines and out your system.
Not sure where to get them from? You can get them online through !
2. Eat Some Fiber
Your other alternative is to simply eat some foods that contain fiber. Not sure which foods? Heres your best options:
- Rice and beans
- Oats
- Whole-grain breads or cereals
Also, make sure that you drink tons of water as you eat these foods! This will help to push your stools further through your system and speed up the whole process.
3. Down a Glass of Water
This one is simple yet effective! Simply keeping yourself properly hydrated can ensure that you have regular bowel movements. Sticking to 6-8 glasses per day is a great limit to set for yourself!
If you do usually drink sufficient water and are still constipated, try drinking a very large glass of cold water in one go! This alone may trigger a bowel movement.
4. Take a Laxative Stimulant
- Bisacodyl
- Senna-sennosides
5. Take an Osmotic Laxative
- Magnesium hydroxide
- Lactulose
7. Try an Enema
Legumes Could Be Adding More Fiber Than Your Gut Is Used To
Pulses are all the rage, and for good reason. They’re nutritious sources of plant-based protein, full of micronutrientsâiron, in particularâand pack a major fiber punch. But if your digestive system can’t handle loads of raw veggies, legumes may be tricky for you too. It’s another food Dr. Chutkan says you want to rev up slowly. If you aren’t used to eating a lot of fiber, consuming legumes and raw veggies at the same time could make your gut work harder than it’s used to. Again, that doesn’t mean you should avoid either food. It just means you may want to increase the amount you eat slowly.
Dr. Chutkan also says canned legumes can sometimes cause digestive distress. “This is because they have higher quantities of raffinose,” she says, explaining that raffinose is a sugar that our bodies struggle to break down. But don’t go tossing the chickpeas or black beans just yet. Chutkan offers a simple solution to keep tasty legumes on your plate: soaking and cooking them. ” taste better, theyâre more nutritious, and theyâre often less gas-producing than the canned beans,” dishes the gut expert. Though it’d be so much easier to just use your can opener, soaking legumes at home predigests some of the raffinose, making them much more gut-friendly.
Watch the video below to learn about the benefits of chickpeas:
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Is Spinach A Bowel Movement Inducer
Vegetables in general
Spinach is rich in fiber and magnesium, both of which aid in colon cleansing and have been proven to assist with constipation. Again, most veggies are good for your digestion, so dont push yourself to eat spinach and broccoli if they make you feel sick. Its preferable than poop.
Vegetables That Won’t Make You Bloated
If there’s one piece of nutrition wisdom that’s practically law, it’s this: Eat. Your. Vegetables. There may be controversies around coconut oil or carbs, but the fact that you should eat plenty of veggies is disputed by exactly no one.
“The truth is that most Americans aren’t getting nearly enough fiber. The recommended intake for women is 25 grams a day,” says Marina Chaparro, RDN, a clinical dietitian and spokesperson for the Academy of Nutrition and Dietetics. A cup of broccoli has only 4 grams of fiber per serving, so you need a lot of veggies to add up to that big number.
But for some people, there’s a downside to getting five-plus servings. “Adding a lot of high-fiber vegetables can cause bloating at first,” says Chaparro. That goes double if you’re switching from a low-fiber, mostly processed diet to a veg-heavy program overnight.
To minimize stomach discomfort, Chaparro suggests slowly adding extra veggies to your diet, increasing the volume of plant matter as you feel comfortable. “Over time, eating vegetables and more fiber will actually help cut down on bloating” by keeping your regular, Chaparro says.
Another smart move: being selective about your specific produce picks. The following vegetables taste great and deliver on nutrition, yet they’re among the least likely to leave you feeling bloated.
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How To Reduce Stomach Bloating Fast With These Food Swaps
Gas typically accompanies bloating, too, Dr. Lori Shemek, nutritionist, psychologist, and author of FATflammation, tells Aaptiv.Carbonated beverages, including soda and seltzer water, carry air pockets that can build up in your stomach.Some fruit juices such as pineapple, orange, and tomato are high in acid, which can irritate the gastrointestinal tract and result in swelling and bloating.Your digestive system likes to be warm, says Robyn Youkilis, certified health coach and author of Thin from Within.A big glass of ice water can put out that fire. So, choose cool or room temperature H2O over the icy stuff, especially at the beginning of the day.Sugar alcohols like xylitol, mannitol, and sorbitol have FODMAP properties and can lead to bloating, says Lindsey Bristol, M.S., R.D., author of The Sexy Abs Diet.Instead, explore healthier food swaps to reduce bloat, such as stevia, agave, or natural honey, and limit them as much as possible.Processed foods, such as breakfast cereals, protein bars, and condiments, including ketchup, tomato sauce, and marinades can contain sugar in other forms.Read labels and opt for cleaner versions of products that have minimal sugar and additives.Brussels sprouts, cabbage, cauliflower, and carrots have been known to induce gas because of their high sugar and starch contents.This food sensitivity or allergy is vastly different than Celiac diseasean abnormal immune system reaction to gluten, Dr.
Sparkling Water & Kombucha
Although sparkling water and kombucha are both excellent healthy replacements for sugary sodas, the bubbles are still going to cause bloat. Anything thats carbonated is going to add extra gas in your body thats not supposed to be there, Sarah reminds us.
Kombucha can especially cause confusion because its lauded for its probiotic benefits. With kombucha though, youre also getting extra sugar that can feed bad bacteria, Sarah warns.
Instead, try sticking to still water with lemon or herbal teas as tasty beverage alternatives.
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Why Do Some Vegetables Cause Gas
Mother always said to eat your vegetables. She forgot to tell you that those same vegetables may contribute to uncomfortable and embarrassing symptoms when they lead to a bloated stomach and gas. So why is your stomach so gassy after eating vegetables? There are several reasons, including the fact that many vegetables contain certain naturally-occurring sugars that can cause excess gas. The International Foundation for Gastrointestinal Disorders explains that there are certain sugars found in some vegetables and other food that can lead to flatulence. Those sugars are raffinose, fructose, sorbitol, and lactose. Raffinose is a complex sugar.
Beans contain a large amount of raffinose, while broccoli, asparagus, cabbage and some other vegetables also contain this sugar. Raffinose is an indigestible oligosaccharide. The stomach does not digest the substance, so it makes its way into your large intestine and small intestine, where bacteria break it down, the same as the gut bacteria breaks down the other sugars in vegetables that cause gas. There may be other symptoms present, such as belly bloat, or abdominal pain.
Fructose is found in vegetables such as sugar snap peas, zucchini, onions, and artichokes. People that cannot digest fructose well may experience excess gas or symptoms of irritable bowel syndrome.