If you want to have a flat belly you already know that you should avoid unhealthy foods.
Junk food, sweets, and delicatessen are a big NO. (1)
But also, some foods can cause bloating.
Bloating is a common thing and most of us experienced it sometime in our lives.
Some ingredients cause bloating since it’s hard to digest them.
These ingredients contain nutrients that can’t be digested in the small intestine so they end up in the colon where they are fermented due to bacteria.
That process is the reason for gases and bloating.
If you want to prevent or reduce bloating and have a flat belly, you should avoid the following ingredients. (2)
Foods to Avoid If you Want to Have a Flat Belly
1. Dairy products
Dairy like cheese or milk can cause digestive problems, especially if you are lactose intolerant or sensitive.
Lactose is a natural sugar found in dairy and people who are lactose intolerant don’t have the necessary enzymes to break down that sugar.
Luckily, there are non-dairy substitutes for milk like soy or almond milk.
They are great if you are lactose intolerant or you just want to cut out dairy.
2. Cruciferous vegetables
Broccoli, cauliflower, Brussels sprouts, and kale are veggies that contain a lot of folates, vitamin C, and fiber, and in general, they are good for your health.
But they can also cause flatulence and gases.
If you want to have them in your diet you should eat them steamed or roasted.
3. Salty foods
Nowadays people intake a lot of salt, processed food, ready-made food, dressings, and delicatessen.
These ingredients contain too much salt and they can cause bloating, so you should avoid them.
Alcohol causes water retainment just as salty food does.
Drinking alcohol can make you bloated and constipated.
Beer especially can cause big belly.
This fruit contains fructose, a natural sugar that is difficult to absorb.
So, if you tend to overeat watermelon, you will probably feel bloated.
Legumes are healthy and it’s recommended to eat them, but they are high in fiber and they can cause gases and bloating.
To avoid that, you can combine legumes with rice or quinoa or you can soak them overnight.
Cereals like rye and wheat contain fructan, a carb that it’s hard to digest.
When your body can’t absorb carbs, gut bacteria ferment them and that leads to gases and bloating.
These bubbly beverages many consider refreshing, but they can be the reason for bloating, no matter if it’s sparkling water or soda.
Sodas are one of the worst drinks.
You should avoid them especially if you want to lose weight.Foods high in artificial sweeteners
People think that artificial sweeteners are a good choice with no calories, but in fact, it’s hard to digest them and that leads to stomach problems.
Sugar-free gum is one example of this.
This snack increases its volume in the stomach and that sometimes is the reason for bloating.
10. Too much coffee
Coffee is a diuretic, but it can irritate your stomach if you are sensitive to it.
And adding milk can only worsen the symptoms.