7 Foods That Cause Belly Swelling (And What to Eat Instead)

bowl of cereal with sliced fruits and spoon

More than 35 million Americans suffer from bloating and discomfort due to digestive issues like Irritable Bowel Syndrome (IBS), chronic diarrhea, constipation, and heartburn. A condition called abdominal distension can be one of the most uncomfortable symptoms because it causes the belly to swell outward, which can make you appear pregnant or even cause back pain if it’s severe enough. Fortunately, there are some foods that you can eat to reduce this distension, and others you should avoid at all costs. Take a look at these seven foods that cause belly swelling and their alternatives below!

#1: Alcohol

Drinking too much alcohol can make you look puffy and can have a detrimental effect on your digestive system. Plus, with alcohol’s high-calorie content, it can lead to weight gain.  Replacing alcohol with unsweetened iced tea or lemonade is a great way to stay hydrated while avoiding those additional calories. Artificial sweeteners are made of chemicals that don’t do your body any good. They may also increase sugar cravings and sugar intake when they’re consumed in place of sugar-sweetened beverages like soda or fruit juice. Playing indoor games like online casino and sitting inside the home also causes belly swelling.

#2: Beans

Beans are an excellent source of protein and fiber, but they also contain a type of sugar called oligosaccharides that can cause gas and bloating when consumed in large quantities. Beans are also high in iron, which can exacerbate those side effects.

#3: Dairy Products

Dairy products can cause bloating and stomach swelling in those who are sensitive or allergic to the proteins found in milk. These proteins, such as casein and whey, can produce a reaction similar to lactose intolerance because they’re digested similarly. If you know that dairy is causing issues for you, try replacing it with other protein-rich food sources like lean meat and beans.

#4: Nuts

Nuts are an excellent source of protein, but they also contain high levels of omega-6 fatty acids. These fatty acids can be pro-inflammatory and cause a lot of belly swelling. For this reason, it’s best to limit your consumption. The other issue with nuts is that they have the tendency to become rancid easily and store-bought nuts are usually roasted in unhealthy oils like canola or soybean oil.

#5: Sugar

The reason sugar causes belly swelling is that it’s broken down into glucose and fructose. Glucose can be used as an energy source while fructose is stored in the liver as fat. The issue with too much fructose being stored in the liver is that it prevents your body from using some of its stores of glucose for energy. As a result, your blood sugar levels can rise, causing you to feel hungry and tired. So we should minimize the use of sugar and utilize our time with slots for real money online.

#6: Fast Food

Fast food may seem like a quick and convenient way to get a meal, but it’s actually one of the worst things you can eat. Not only is fast food loaded with calories, carbs, and fat, but the oils used in cooking the foods are also terrible for your health. These oils are high in Omega-6 fatty acids that lead to inflammation in the body which can cause problems like water retention and belly swelling.

#7: White Potatoes

White potatoes are high in carbohydrates, which can cause belly swelling. They are also high on the glycemic index, which causes blood sugar levels to spike and then drop dramatically. This roller-coaster of blood sugar can make you feel bloated and sluggish. If you want a healthy potato option, choose purple potatoes as they have more of an antioxidant effect.

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