So I used to end each day with a stomach that felt big & sometimes even hurt. After I changed up my diet & began making smart choices about when to eat what, I realized that it cured my "bloating" feeling. Here's some tips:
- Dairy: Lactose is associated with irritable bowel syndrome & consuming too much dairy is not only fattening in itself, but it causes your stomach to hurt & inflame (bloat), especially if consumed too much. For me, I have replaced milk completely with Almond or Coconut milk products. I occasionally eat Greek yogurt, but only in the mornings & cheese is a treat!
- Carbonated Beverages: The carbonation causes you to bloat, but you should NOT be drinking soda at all... ever. I don't need to tell you how bad it is for your body, so stop. Replace it with natural fruit-infused water (I add frozen strawberries, blueberries & mint to mine!)
- Wheat: Has been proven to cause bloating. Eating too much bread & pasta is not a good idea anyways - I focus on eating my grains earlier in the day so I can use the carbs for energy, rather than them be stored as fat! My later meals & snacks are based around GREENS & lean meats.
- "Sugar-Free" products: Sure this sounds like a healthier choice, but these products actually contain sorbitol, an artificial sweetener used in foods, candy & gum to help people avoid sugar... but it actually causes bloating.
- Late-Night eating: Avoid eating after 7 or 8pm. I understand that there's the occasional dinner out that tends to be later, but try to make your dinners in your daily routine before 8pm. After that, brush your teeth & focus on hydrating. You do not need food for energy late at night & you will feel SO much better in the morning when you wake up hydrated & not still full.
These are just some things to avoid to prevent bloating, but I want to touch on one more thing.. Overeating - if you eat to a point where you are "full," you are most likely overeating. It takes time for your brain to catch up with your stomach & by the time you realize you are full, you are actually past that point. Try eating slower & pay attention to portion sizes. This can make a world of difference in your fitness journey!
xoxo - H