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Feeling bloated can not only crush your confidence, but it can also be incredibly uncomfortable. Sometimes bloating can come out of nowhere, and it can be frustrating when it seems like your body’s reacting when there isn’t a clear source. However, every action has a reaction, and bloating could be a way your body is telling you something is wrong. When you’re feeling bloated, what are the best things to eat to heal your body and recover from whatever is triggering you?
First, it’s important to get to the bottom of what’s affecting your digestive system and causing the bloating. “There can be a few different causes of bloating post meal,” says nutritionist and exercise physiologist Dana Ryan, PhD, “However, if this is something that happens frequently it's best to keep track of what you are eating to make sure there isn’t a specific food that might be a trigger.” If you think you may have food sensitivities, it’s best to talk to your doctor about getting further testing so you can rule that out.
Beyond food allergies, something that may be causing digestive upset is not getting enough fiber. “In fact, most people need to include more fiber in their diet, as it's essential for digestive health.” About 95% of Americans don’t get enough of this essential nutrient, which does everything from regulate your digestive system to promote balanced blood sugar. If you struggle with your digestive health, one of the first things you should look at is how much fiber you’re consuming, and how you can add more fiber rich foods to your diet.
Since we are heading into the colder season, there are a number of fall dishes that are rich in fiber. One of the best, and easiest to make, is chilli. Adding ground turkey or beef, a variety of legumes, and veggies to a crock pot is one way to get a lot of fiber in one meal, as legumes and veggies are some of the best fiber sources. Chilli is also a quick and easy meal prep friendly dinner option that you can prepare in a large batch, and even freeze and store for later. Another great fiber option is oatmeal--oats are highly nutritious and rich in fiber, and can be made in large batches as well for easy meal prepping. Finally, trying a lentil pasta with veggies mixed in and a sauce of choice is another way to make a traditional comfort food even healthier by making it rich in fiber.
Beyond what you’re eating, how you’re eating it could be just as important to think about when combating bloating. “The other thing that can sometimes cause bloating is eating or drinking too fast,” Ryan says, “So rather than always focusing on the exact meal, focus on the speed at which you are eating. Taking your time and slowing down when you eat can not only help with bloating but often you end up eating less!”
