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Your "Super Healthy" Diet May Be Causing Your Belly Bloat

Sometimes your stomach disagrees with what YOU think is healthy!
Christine Randazzo Kirschner

Your "Super Healthy" Diet May Be Causing Your Belly Bloat...

πŸ™‹πŸΎDoes it feel like there's a 🎈 balloon inside your stomach? Is it causing you discomfort? πŸ˜•

Belly bloat can be a result of Gastroparesis, indigestion or constipation but can also be a consequence from eating a "very healthy" diet that consists of bulky, high volume, high fiber foods. πŸ₯—

How Your Stomach Works

πŸ€·πŸ½β™‚What does that look like? Let's first talk about how your stomach works!

✨Your stomach is like a blender ➑its job is to blend, mix, + break down food using muscle contraction + acid. Food is then liquified + sent to small intestine where most nutrients are actually absorbed.

πŸ₯•πŸŽπŸ₯¦ πŸ₯œ If you're eating a lot of insoluble, fibrous fibers throughout the day, that could be a lot, maybe too much work for some people's stomach.

✨Here is what a sample day might look like for someone who is experiencing belly bloat from a diet that consists of too much bulk, fiber, and volume:
🍽 Breakfast: High-fiber cereal w/ raspberries
🍽 Snack: Yogurt sprinkled w/ wheat bran + sliced apple (skin on)
🍽 Lunch: Large kale salad w/ pumpkin seeds, carrots, radishes, walnuts + shredded chicken
🍽 Snack: Bowl of popcorn + pear (skin on)
🍽 Dinner: Black beans tacos w/ carrot + cabbage slaw + a side of romaine salad

✨What if you were to lay all the salad ingredients out on a table? What would the volume + texture of that food look like compared to, say, a kale smoothie? That's how much work your stomach has cut out for it! Wouldn't the smoothie be a much meal to process?πŸ™„

πŸš¨πŸ“£ It's not about these foods individually, but how MUCH of these types of foods you're eating throughout the day that can correlate with the level of belly discomfort you're experiencing!

✨Tips for less belly work:

πŸ‘πŸΌ Blended/softer foods (sushi, smoothies, soups)
πŸ‘πŸΌ Sub soups or smoothies for salads
πŸ‘πŸΌ Nut butters for nuts
πŸ‘πŸΌ Sub pureed fruits or fruits with skins removed for whole fruits
πŸ‘πŸΌ Roast veggies whose skin can easily be peeled off: bell peppers and tomatoes
πŸ‘πŸΌ Add in more soluble fiber-rich foods like oatmeal and sweet potatoes (without the peel)

πŸ—£If you experience loss of appetite, early satiety, nausea, or vomiting, you may want to reach out to your gastroenterologist!πŸ‘¨πŸΎβš•

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