Rhiannon Lember, a nutritionist from London, says that eight foods should be avoided. As it says “say goodbye to fast food, salt, grains, dairy and lentils.
She also reveals her top three anti-bloat tips.
No matter how much you exercise, you will never achieve the flat stomach you've always dreamed of if you don't eat the right foods. But what about the foods you should avoid if you want to get and stay fit? According to what leading London nutritionist Rhiannon Lember says, we know about junk food and carbonated drinks, but you will be surprised that "healthy" lentils, onions, and even apples should be avoided.
Lens
"Fiber-rich foods that cause gas in people, which can cause bloating. Lentils are the food richest in fiber, even with over 15g per cup, even when cooked. But if one can't live without their lentils, it's worth noting that lighter or white lentils are generally lower in fiber than darker varieties, so they'll be gentler on the stomach and intestines. After lentils, peas and artichokes are the richest in fiber," says Rhiannon.
Dairy products
"Milk and milk products, cheese, yogurt and butter are an excellent source of protein and calcium. However, according to the American National Library of Medicine, more than 65 percent of the world's population does not have lactase enzymes and therefore cannot break down lactose (milk sugar), therefore, milk and its products can cause major digestive problems," says Rhiannon.
Apples
Rhiannon says: “Although apples are great additions to a healthy diet, as they contain high levels of fibre, vitamin C and antioxidants, they are known to cause bloating and digestive problems in some people. The combination of fructose and high fiber means that fermentation will occur in the large intestine, possibly causing gas and bloating. Cooked apples are easier to digest than fresh ones, also baked, which is a very tasty dessert with the addition of cinnamon and a dollop of Greek yogurt, to stabilize blood sugar levels!"
Wheat
"For those sensitive to gluten, wheat causes major digestive problems, including bloating, gas, diarrhea and stomach pain. However, this should not be a problem for those who do not have a problem with gluten, the only thing that should be checked is the content, because sugar, salt, various chemicals can be added to these products, and thus identify the trigger of the problem before gluten is eliminated from the diet. ”, says Rhiannon.
Junk food
Rhiannon says fast food is incredibly high in fat and sugar and of course chemicals.
"Sugar is quickly digested and reaches the intestines, which causes cramps. Everyone gets those gas cramps immediately after consuming sweet food. On the other hand, the fats in fast food are some of the last things to leave the stomach, which can also cause discomfort and bloating. The added chemicals in these foods will also react badly in the body and cause tissue irritation. It has been recorded that some people, after consuming a large amount of fast food, got severe inflammation and marks on the skin. The journal "Biochemistry of Nutrition" reported this year that artificial sweeteners are associated with changes in the stomach flora and thus responsible for obesity." points out Rhiannon Lember.
So
Salt binds to water in the body and helps maintain fluid balance throughout our "system". Eating processed foods, which are usually the largest dietary source of sodium, or over-salting foods can cause the body to retain unnecessary water.
Close
"Although usually eaten in small quantities, onions are one of the main dietary sources of fructans - soluble fiber, which can cause bloating," says Rhiannon.
Those who are sensitive to fructans will experience discomfort, especially if they eat fresh raw onions. Fried onions can reduce digestive problems. Fresh herbs or various spices can be used as an alternative to onion.
Carbonated drinks
"Fizzy drinks are another very common cause of bloating due to the large amount of carbon dioxide. When you drink something carbonated, a large amount of gas is swallowed, and some of it gets stuck and causes discomfort in the digestive tract, such as bloating and cramping. Beer is the worst of all and the biggest culprit for bloating, as it is made from fermentable carbohydrates such as barley and wheat. With such a content of gas (carbon dioxide) and fermentable carbohydrates, beer has two extremely well-known causes of bloating", explained leading London nutritionist, Rhiannon Lember.
Hydration is the foundation of good health, and the average Briton drinks less than one glass of water a day. So, drink plain, nicest, water instead of carbonated drinks - you'll like it for sure!
Rhiannon has three tips on how to beat bloating:
1. Don't eat too much
When you are excessively full, you feel bloated, so smaller portions, please. Likewise, chewing food longer and better can have a significant effect - it will reduce the amount of air swallowed with food. Don't forget that the type of food can also affect bloating. Too many carbohydrates can lead to what we call 'baby food' as water is retained in each carbohydrate molecule, and that feeling of heaviness is often just water weight.
2. Take probiotics
Gas produced by bacteria in the intestines is the main culprit for bloating. With so many different types of bacteria living in our intestines, it's clear that the number and type of bacteria greatly affects gas production. Numerous studies show that probiotic supplements can help reduce gas production and bloating, especially in people with digestive problems.
3. Food allergies
Eating foods to which you are intolerant can cause excess gas, bloating and other similar symptoms. People are usually intolerant to lactose, fructose, eggs, grains and gluten. Avoiding these ingredients can help you identify an allergy, but if you suspect you may be allergic to a certain food, it's best to see a doctor or registered nutritionist right away.
Source: BKTVnews.com (A. Lukić)
Read more:
The best recipes on the Android app for your mobile phone or tablet!
The Recipes and Kuvar online portal is ranked among the TOP 50 websites in Serbia!
If you are interested in all of ours recipes, click the link: RECIPES. Collections of the best recipes of our associates can be found in the cook section, if you want to read more, click on the link: COOK. If you want to see our front page, click on the link: RECIPES AND COOK ONLINE homepage.
Don't miss a recipe - Recipes and cookbook online on Facebook. Stay tuned, follow the Recipes and Cookbook twitter notifications!
