Bloating. It’s not only uncomfortable, but it makes our clothes fit differently and can negatively affect our day. For ladies, bloating is almost inevitable during periods and hard to reduce, so don’t get discouraged during this time. So how can we prevent general bloating? The answer is quite simple, and the application is very practical for everyday life!
First, let’s talk about what causes bloating. Sodium (salt) is a mineral whose main function is to pull water into the cells. Potassium is another mineral that acts in the opposite way of sodium by driving water out of the cells. The maintenance of this push of water in and out is known as the Sodium-Potassium Pump (didn’t think you’d be getting a science lesson today, did ya?).
Sodium retains water, which causes bloating. In order to maintain water balance, there must be a greater concentration of potassium than sodium in the body for this to happen. Unfortunately, most of our diets consist of high sodium foods. But don’t worry, the fix is simple. Try to reduce your sodium intake while increasing your potassium intake. For example, avoid adding salt to your meals, and add a banana or a cup of cantaloupe, which are full of potassium, to your afternoon snack. Foods high in potassium are great for combating water retention!
Potassium-rich foods
• artichokes
• avocados
• bananas
• beets
• Brussels sprouts
• cantaloupe
• kale
• pumpkin
• spinach
• sweet potatoes
• tomatoes
• wax beans
• winter squash/zucchini
Another way to fight bloat is by incorporating more foods with vitamin B6. Vitamin B6 is a natural diuretic, which pulls water out.
Foods high in B6
• tuna
• other fish
• poultry
• bananas
An additional thing to consider with bloating is that it may be a symptom of an intolerance or insensitivity, which is when the body lacks a specific enzyme (chemical) to properly digest certain foods. This is known as allergy-related bloating. Some common allergy-related bloating could be seen in people with lactose intolerance, Celiac disease, and fructose malabsorption.
The best way to figure out which ailment is causing the bloating is termed an “elimination diet”. During this process, you remove the suspected food or substance from the diet completely for 2-4 weeks and track whether symptoms worsen, stay the same or are alleviated. If symptoms have cleared, reintroduce the food items one-by-one, for a few days. If symptoms, such as bloating, return, it is likely that you may be allergic to that food substance.
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