Foods To Avoid To Get Rid Of Belly Fat

Foods To Avoid To Get Rid Of Belly Fat – If it’s not something serious, you can trace the bloated stomach back to other foods.

Although it is a common complaint, stomach bloat is not always a bad thing. (And you certainly don’t have to be embarrassed if your belly is a little bloated.) Usually, bloat is the result of extra gas in your system because you’ve swallowed air or eaten certain foods, according to the National Institute of Diabetes. and Digestive and Kidney Diseases.

Foods To Avoid To Get Rid Of Belly Fat

Foods To Avoid To Get Rid Of Belly Fat

It’s normal to feel bloated after a big meal, but bloating that doesn’t go away or comes with other symptoms like vomiting or fever can be a cause for concern. “It could be a sign that something is wrong with your health and digestion,” says Rachel Doyle, RDN, owner of RAD Nutrition in Chicago, which focuses on gut health. The underlying cause can be many things, from an eating disorder or liver disease to gastritis or cancer, according to the Cleveland Clinic.

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But if your bloating is only occasional and you’re not seeing any red body bags, there are steps you can take to feel better. Simple food preparation in particular can keep the stomach full. It is important to note, however, that every body is different. “A food that causes breakouts for your friend may not work for you and vice versa,” says Doyle. “That being said, there are some common occurrences.”

Here are six foods that can cause belly bloat and four that can help you prevent it.

Enemy No. 1: sodium. “Sodium binds in water,” says Pam Fullenweider, RD, founder of Fully Mediterranean in Houston. If that happens, you’re left dealing with inflammation or swelling, Doyle says. Sodium is an essential mineral that you should consume regularly — so you can’t and shouldn’t avoid it entirely — but where your sodium comes from and how much you get are important, Doyle says. Sodium found in unhealthy packaged and processed foods, such as fast food, dressings, sauces, canned soups, deli meats, and baked goods such as bread, bagels, and donuts, is the type to avoid, says Doyle. With all health care, you will want to limit this type of payment though.

Foods high in fat include baked goods, processed meats, and cheese. Foods high in fat take longer to digest than other foods, says Kristin Gillespie, RD, a board-certified nutritionist and health consultant with Exercise With Style in Virginia Beach, Virginia. “Because this moves slowly through the GI tract, it can cause bloating,” he says. Take a conservative approach when it comes to saturated fat: The American Heart Association recommends limiting it to 5–6 percent of your daily calories, so don’t exceed 120 in a 2,000-calorie meal. In other words, try not to exceed 13 grams (g) of saturated fat per day.

Foods That Cause Belly Bloating

A variety of dairy foods – including milk, ice cream, and cheese – can cause stomach problems for some because of lactose, which is a natural sugar in cow’s milk. Many people have problems digesting lactose, especially older people and those of African, Native American, or Asian background, according to the International Foundation for Gastrointestinal Disorders. If you find that dairy bothers you, but you can’t give up dairy, try taking an enzyme supplement like Lactaid before you eat dairy to help your body break down lactose, says Doyle. The exception here is yogurt, which can fight stomach bloat (more on that below).

Although an undeniably healthy food, apples are high in fructose, and too much fructose can cause inflammation, according to Johns Hopkins Medicine. Apples are also considered a high-FODMAP food, and this can cause flare-ups in some people, says Doyle. FODMAP is an acronym for sugars that the small intestine does not absorb properly (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), according to Johns Hopkins Medicine. People with IBS can benefit from a low-FODMAP diet, says Monash University, the organization that developed the diet. Onions,  garlic, kidney beans, and cashews are some healthy high-FODMAP foods that people with IBS should keep in mind. Doyle notes that the low-FODMAP diet should be followed for a period of time and under the guidance of a registered dietitian.

Legumes, such as beans and lentils, can cause inflammation because of their fiber, says Doyle. However, these plant-based foods are low in saturated fat and sodium, and provide energy, Harvard Health says. Real fiber is one of the nutrients in legumes that you don’t want to skimp on. “[Fiber] fills you up, keeps the digestive system working properly, and feeds the beneficial bacteria in your gut microbiome,” Doyle says. You can prevent excess gas and bloating if you gradually increase your dietary fiber, such as by slowly adding more lentils to your diet as opposed to tucking into a big bowl of bean chili, says Doyle. Products like Beano can help reduce stomach bloat while upping your dietary fiber. Drink plenty of water, too, while you’re at it.

Foods To Avoid To Get Rid Of Belly Fat

Cruciferous veggies include broccoli, cauliflower, cabbage, kale, arugula, and Brussels sprouts — some of the healthiest foods out there, according to the Academy of Nutrition and Dietetics. But large amounts can cause excess gas to build up, leading to bloating, says Doyle. These grains contain a sugar called raffinose, which can cause gas, according to the International Foundation for Gastrointestinal Disorders. Raffinose is also found in beans.

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As mentioned earlier, these vegetables are salubrious, containing nutrients such as folate and vitamins K, C, and A, according to the Academy of Nutrition and Dietetics. “Instead of cutting these out completely, try removing them one at a time to see if your symptoms improve,” Fullenweider says. “Once you’ve identified your food triggers, try incorporating more into your diet in small portions rather than cutting them out completely.”

Dried cucumbers are 96 percent water, and water-based foods are the main ingredient for soft drinks and good digestion, according to the Cleveland Clinic. Cucumbers also contain a flavonoid called quercetin, says the Canadian Academy of Sports Nutrition. Quercetin has strong anti-inflammatory properties, so it can reduce inflammation in your stomach, although more studies in humans are needed to confirm this.

Yogurt can keep your stomach happy. “Yogurt is well known for its positive effects on gut health,” Gillespie says. “With probiotics, which help improve digestion and improve GI health, yogurt can help prevent bloating.” Doyle recommends looking for the words “live, active cultures” on the label when shopping for probiotic-rich foods. Also, choose light varieties, as added sugar can also cause bloating.

The main association of asparagus is with urine and the way the summer vegetable can make your urine smell, but you will be pooping more often after eating. This is due to the diuretic properties found in asparagine, according to the National Institutes of Health (NIH). Diuretics help your body excrete salt and water, according to the Mayo Clinic, which can also reduce bloating.

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Bananas are anti-inflammatory and do not promote water retention due to their high potassium content. “Potassium is a mineral and electrolyte that is important for regulating sodium levels in the body,” says Doyle. “Thus, potassium-rich foods can help reduce water retention.” In addition to bananas, you can find potassium in acorn squash and dried fruits, such as apricots, prunes, and raisins, according to the NIH.

If you are overweight and want to reduce bloating, try drinking water, walking around, or following any number of these and other measures to reduce bloating. Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Exercise is Right for You.

The best way to get rid of belly fat is to combine regular exercise with a healthy diet and avoid foods that add inches to your belly.

Foods To Avoid To Get Rid Of Belly Fat

Dairy products are high in saturated fat and saturated fat. Be careful when you buy things like cheese, milk, and yogurt.

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The next time you go shopping for dairy products, choose low-fat items instead. Additionally, choose to get your calcium from green leafy vegetables instead of full-fat dairy products.

The best way to get rid of belly fat is to avoid foods that contain refined carbs, also known as “easy” carbs. They promote inflammation and weight gain. Also, refined carbs increase your blood sugar levels.

Because of its high fat content, it takes a long time to digest these types of food. Additionally, excess weight can lead to digestive problems such as acid reflux and heartburn.

If you can, choose to cook your own food instead of cooking it yourself. Switching to olive, coconut, or avocado oil allows you to increase the amount of polyunsaturated and monounsaturated (healthy) fats in your diet while limiting the amount of saturated and trans fats in your diet.

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These sugar-filled treats are full of empty calories. They do not provide nutrients so the body stores them as fat.

If you’re a fan of diet sodas, you might want to rethink your drink choice. It’s less healthy than regular soda and will only increase your cravings for sweets.

To satisfy your sweet tooth, drink a glass of fruit-infused water instead. Add some lemon slices and cucumbers for a cool, refreshing, and healthier alternative to soda and candy.

Foods To Avoid To Get Rid Of Belly Fat

Like sodas, they are loaded with empty calories

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