Saturday, August 1, 2015

How To Debloat Your Belly

bloating?
Some of your favorite healthy bites may also be causing belly bloat -- especially if you're among the 15-20 percent who have difficulty digesting carbs known as Fermetable Oligo-Di-Monosaccharides and Polyols (or FODMAP).

"They're poorly absorbed, rapidly fermented in the gut, and increase water delivery into the bowel," explains Kristi L. King, a senior pediatric dietitian at Texas Children's Hospital in Houston. To see if you're sensitive, try a six- to eight-week elimination diet of FODMAP foods.

"Most people see an improvement in symptoms within one to two weeks," adds King.

The FODMAP-Free Diet


Avoid - Soy products
Avoid

  • High-lactose dairy (milk, ice cream, soft cheese)
  • wheat, barley, rye,
  • soy products,
  • certain nuts, beans, and legumes (cashews, beans, lentils, pistachios)
  • certain fruits (apples, blackberries, pears, watermelon, stone fruits)
  • certain vegetables (artichokes, broccoli, brussels sprouts, cauliflower, mushrooms)
  • high-fructose corn syrup
  • sugar alcohols like sorbitol and xylitol


Choose
Choose-certain vegeatables


  • lactose-free milk,
  • hard cheese, Greek yogurt, plain kefir. 
  • gluten-free grains (rice, quinoa, corn plus gluten-free pasta, bread, oatmeal, etc.)
  • meat and meat alternatives (eggs; natural nut butters, including almond and peanut butter; beef; chicken; fish; pork)
  • certain fruits (citrus, cantaloupe, bananas, blueberries, strawberries)
  • certain vegetables (zucchini, squash, eggplant, carrots, green beans)
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