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By Macaela Mackenzie, Women'sHealth
A bad case of bloat can make you feel like all the hard work you've been putting in at the gym has been for naught. The puffiness! The full belly! That terrible feeling of sluggishness! What gives? Experts say bloat is typically caused by your diet. Foods high in salt, hard-to-digest sugar, and gas-causing foods can all contribute. Having imbalanced gut bacteria can also leave you with a ballooning belly. (Get the secret to banishing belly bulge from WH readers who've done it with Take It All Off! Keep It All Off!)
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A bad case of bloat can make you feel like all the hard work you've been putting in at the gym has been for naught. The puffiness! The full belly! That terrible feeling of sluggishness! What gives? Experts say bloat is typically caused by your diet. Foods high in salt, hard-to-digest sugar, and gas-causing foods can all contribute. Having imbalanced gut bacteria can also leave you with a ballooning belly. (Get the secret to banishing belly bulge from WH readers who've done it with Take It All Off! Keep It All Off!)
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But while some foods bring on
the bloat, others can tame it. Foods high in water, healthy fats, and
gut-loving probiotics can help banish bloat for good. "Probiotics are
good bacteria that help restore balance in the gut, which in turn will
help regulate digestion and fight against unwanted bloating," says Lisa
Moskovitz, R.D.
To get the scoop on the absolute best snacks for
fighting that bloated feeling, we asked Moskovitz for her picks that
will keep you svelte all day.
This creamy treat is full of
the goods: protein, calcium, vitamin D, and bloat-reducing probiotics.
"Top with omega-3 and fiber-rich walnuts or almonds for extra crunch and
healthy fats which can also help ward off belly fat," says Moskovitz.
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This protein-packed vanilla almond yogurt dip is also full of probiotics, omega-3s, and healthy fats:
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"Avocado,
guacamole's main ingredient, is loaded with bloat-fighting nutrients,
including fiber, potassium, and monounsaturated fats," says Moskovitz.
Just be sure to keep an eye on your portion sizes, since avo's calorie
count is a bit high, she adds. She recommends dipping cucumber slices
into your guac for extra bloat protection. That's because these veggies
are high in water, which will help flush out excess sodium in the body,
she says.
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Bananas have a secret super power when
it comes to keeping bloat at bay: They're an excellent source of
prebiotics, which feed the probiotics that work to de-bloat. They're
also loaded with potassium, which fights sodium in your bod and helps to
alleviate water retention. "Among all the fruits, bananas are often the
easiest to digest and when paired with high-fiber almond butter they
can help keep your blood sugars stable and your appetite in check for
hours," says Moskovitz. "The healthy fats in almonds also help fight
inflammation and the stress hormone cortisol—two things that can
contribute to extra abdominal fat and bloating."
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Chia
seeds are a do-it-all, superfood multitasker. "Their high fiber content
can help alleviate constipation, while omega-3's help fight
inflammation in the body which can also keep bloating at bay," Moskovitz
says. To make a bloat-busting snack, soak one tablespoon of chia seeds
in a half cup of unsweetened almond milk. To up the bloat-fighting ante
(and flavor), add cinnamon. "Cinnamon also has anti-inflammatory
properties and can help stabilize blood sugars," Moskovitz says.
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For
a snack on the go, Moskovitz suggests reaching for a superfood-packed
smoothie with cucumbers, celery, kale, ginger, and strawberries. "All of
these plant-based powerhouses are full of water, and important vitamins
and minerals that have numerous benefits," she says. "They help
regulate digestion, reduce water retention, and can help banish
bloating." But watch your portion size here. Drinking more than a cup at
a time can actually cause bloating since fiber-rich veggies are hard to
digest. "Adding ginger to the mix can help for those who suffer from
bloating caused by upset stomach or IBS," Moskovitz adds.
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