Feeling puffy or swollen? You may be suffering from a case of unwanted bloat and digestive issues.

Even the healthiest foods can leave your digestive system working extra hard.

Here are 3 tips that will help you cope with bloating:

#1 Pay attention to vegetables and spices

Although vegetables are healthy, some of them can cause bloating. Russell sprouts, cabbage, cauliflower, and carrots have been known to induce gas because of their high sugar and starch contents. So, enjoy these with caution.

High-fiber vegetables such as broccoli and kale can also leave you feeling puffy, as it takes more time for the body to break them down. Try sautéing greens and other vegetables in olive or coconut oil instead of eating them raw to reduce bloating. 

Don’t eat straight from the box, put your food into a plate and follow the recommended serving.

#2 Watch Your Wheat Intake

Are you sensitive to wheat- and gluten-rich foods?

Try replacing wheat options with ancient grains such as einkorn, which includes minimal gluten and contains digestible protein for those who have sensitivities. Other great options include quinoa, millet, and amaranth. In addition, swap wheat-based pasta with zucchini noodles or cauliflower rice, and replace bread with romaine lettuce or collard greens.

#3 Go For Water

Carbonated beverages carry air pockets that can build up in your stomach. Some fruit juices such as pineapple, orange, and tomato are high in acid, which can irritate the gastrointestinal tract and result in swelling and bloating. 

Swap them for water and you will notice the difference.

Bottom Line

If you suffer from bloating, making these 3 simple changes can make a big difference. Try it out 🙂