1. Heavy Cream
Heavy cream, often a favorite for adding richness to sauces and soups, comes with a heavy price. According to Feder, it "can add a ton of unhealthy fats and calories to your dish." The saturated fats present in heavy cream are known to be inflammatory, potentially leading to bloating and an increase in LDL or bad cholesterol levels. The high-calorie content is also no ally for those aiming to maintain or lose weight.
Healthy Alternative: Greek Yogurt
Feder recommends steering clear of heavy cream and opting for Greek yogurt instead. This high-protein, probiotic-packed yogurt is loaded with health benefits. As Feder notes, "It can provide high amounts of protein and much fewer fats and calories." Perfect!
2. Coconut Oil
Coconut oil, often praised for its unique flavor, may not be the healthiest choice, especially if you want to avoid a bloated stomach. Feder points out that it is "very high in saturated fat and calories," which can lead to inflammation, bloating, and increased bad cholesterol levels over time. All in all, the allure of coconut oil comes with a hidden cost in terms of both health and weight.
Healthy Alternatives: Olive Oil or Avocado Oil
In lieu of coconut oil, Feder suggests turning to healthier alternatives like olive oil or avocado oil. These oils are "higher in healthy fats and lower in unhealthy saturated fats." Making this switch not only maintains the taste profile but also introduces heart-healthy fats that are less likely to contribute to inflammation and bloating.
3. Vegetable Oil
Vegetable oil is undeniably a kitchen staple. And it may seem innocent, but according to Feder, it can "add on a lot of unnecessary calories and unhealthy saturated fat." This double whammy of undesirable attributes makes it a less-than-ideal choice for those mindful of their health and weight. Plus, many health experts warn that vegetable oil is highly inflammatory, posing a wide array of risks to your body.
Healthy Alternatives: Olive Oil or Avocado Oil (Again!)
For cooking purposes, Feder recommends the same alternatives as he does for coconut oil, advocating for olive oil or avocado oil over vegetable oil. As stated, above, these options not only bring a different flavor profile but also align with a healthier fat composition, reducing the risk of inflammation, bloating, and increased bad cholesterol levels.
The bottom line
It's important to remember that everyone's body is different, and the best way to avoid bloating is to pay close attention to how your own body reacts to certain foods. If you're struggling with chronic bloating and digestive issues, your best option is to speak directly to a healthcare provider to figure out the source. However, cutting out these common culprits and choosing healthier alternatives might be a good way to start.