One of the top health concerns among women is belly bloat. There are many causes to abdominal bloating and while they are mainly harmless, it is an annoyance to many women. We asked New York based Internist and Gastroenterologist, Dr. Niket Sonpal, the common causes of bloating and how we can avoid them.

1.     Simple Carbs 

The general population is aware that foods like soft drinks, sweets, desserts, and white bread are not conducive to a healthy diet. Simple carbs are processed into the bloodstream very quickly and have little nutritional value other than the energy they add to your body. When there is an overflow of energy being stored in your body versus what you are burning you begin to gain weight and feel bloated.

2. Processed starches

Limiting pasta or bread to a once per week treat can really make an impact when addressing bloat. These foods are like sponges when it comes to water. When you cut starches, you’ll notice bloat minimizes pretty quickly.

3. Sugar substitutes and faux sweeteners

Here’s the catch, you may think you’re doing the right thing by opting for “fat-free” or “sugar-free” food options that say they are “derived from real sugar.” Dr. Sonpal clarifies that these kinds of sugars are actually low-digestible carbohydrates. Our bodies metabolize them differently due to their chemical structure leaving them hanging around in our small intestine leading to bloat.

4. Raw cauliflower (and other uncooked cruciferous vegetables).

Cauliflower has become the “it” vegetable because it takes on the flavor of anything it’s mixed with. We see recipes for cauliflower mashed, cauliflower pizza, fried “rice,” and even mac and cheese; all created with cauliflower as the main ingredient. When cooked, these vegetables are great sources of nutrition and fine side dish substitutes for pasta, rice, and potatoes. However, when cauliflower is chopped up and eaten raw along with kale, broccoli and brussels sprouts you can expect bloating to occur. Cooking is key!

5. Salt

If you want to reduce water retention which always leads to a bloated stomach, cut out the salt. In fact, if you have a lunchtime meal you can significantly reduce the bloat and puffiness simply by avoiding salty foods for the remainder of the day. People who are mindful of their salt intake, prepare their own foods and avoid things like canned soups, chips, bacon, sausage, lunch meats will look and feel leaner.

About The Expert:

Dr. Niket Sonpal is a board-certified Gastroenterologist. He is also a Professor at Touro College of Medicine practicing in NYC. Dr. Sonpal is probably best known for his reassuring bedside manner, clinical competence, and sense of humor.

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Yvon Lux is editor of her Apple News channel. Her “blogazine” celebrates sisterhood and empowers women by focusing on women’s health, travel and entrepreneurial news while also sharing the most coveted trends and stories.

As a young female founder on a #selflove journey, she has been featured in Thrive Global, Los Angeles Times, Orange County Register, Modern Luxury Magazine, and various other media outlets. Connect with her on Instagram and subscribe to her Apple News channel!