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If You Don’t Want To Suffer From Bloating, You Should Avoid Eating These 8 Foods

If You Don’t Want To Suffer From Bloating, You Should Avoid Eating These 8 Foods

Feeling gassy and bloated is a common feeling we’ve all experienced from time to time but for some people it can be a regular occurrence.

Bloating, burping and passing gas is a result of either swallowing too much air or the breakdown of food in the digestive tract. It’s isn’t uncommon to experience these symptoms but when it becomes uncomfortable and sometimes embarrassing, it could be worth looking at the types of food you consume.

Certain foods can be too difficult for the gut to break down and gas is the leftover product when those foods sit in your colon where the undigested particles are fermented. While everyone is different and reacts to different foods, there are certain foods that can cause us to bloat and pass gas more frequently.

So if you want to know how to get rid of bloating through the foods you eat, try eliminating these 8 gas-producing culprits.

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1. Dairy Products

milk

    Lactose is found in most dairy products and it’s this sugar that many people find hard to digest if they don’t produce enough of an enzyme called lactase. As a result, a lactose intolerance is established which increases bloating and gas. Try switching to lactose-free milk and cheese or soy alternatives.

    2. Vegetables containing complex sugar

    broccoli-vegetable-food-healthy-47347

      While vegetables shouldn’t be avoided in your diet, some such as broccoli, cabbage, asparagus and Brussel sprouts can increase bloating and gas. This is because they contain a complex sugar called raffinose. The body can sometimes have a bad time digesting this sugar and passes it through to your large intestine where bacteria break it down and produces excess gas and therefore bloating.

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      3. Fruits with sorbitol

      pexels-photo-159240

        Fruits such as apples, pears and prunes contain another type of sugar that the body can find hard to digest, called sorbitol. This, together with soluble fibre, is also passed through the large intestine ready to be broken down by bacteria and as a result large amounts of hydrogen, carbon dioxide, and methane gas are produced which can cause excess bloating.

        4. Whole Grains

        pexels-photo-137103

          Whole grains, while containing high amounts of fibre, also contain raffinose – the same complex sugar found in vegetables. If you’re looking for a grain that doesn’t cause gas and bloating, rice is a good option.

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          5. Beans

          pexels-photo-176169

            Beans are another source of raffinose and are probably the most well-known cause of excess gas and bloating. Try soaking beans overnight to reduce the amount of gas produced.

            6. Fizzy Drinks

            pexels-photo-24611

              Carbonated drinks such as sodas cause gas and bloating in a different way. The amount of air swallowed is increased with the fizzy air bubbles and causes air to get trapped in the digestive tract. Try drinking non-fizzy drinks such as tea and water as an alternative.

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              7. Processed Foods

              pexels-photo-12080

                Processed foods are all full of stuff that isn’t particularly good for the body but the main culprit for gas and bloating is lactose and fructose. This combination reeks havoc on the digestive system and it isn’t uncommon to feel quite bloated after feasting on snack foods especially if they are high in salt.

                8. Onions

                onion-slice-knife-food-37912

                  You can find onions in a lot of savoury dishes but as much as they add a dimension of flavour to a meal, they also contain fructose that contributes to the high amount of gas produced when broken down by bacteria.

                  Featured photo credit: MabelAmber via pixabay.com

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                  Last Updated on January 21, 2020

                  The Best Way to Create a Vision for the Life You Want

                  The Best Way to Create a Vision for the Life You Want

                  Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                  your vision of where or who you want to be is the greatest asset you have

                    Why You Need a Vision

                    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                    How to Create Your Life Vision

                    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                    What Do You Want?

                    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                    Some tips to guide you:

                    • Remember to ask why you want certain things
                    • Think about what you want, not on what you don’t want.
                    • Give yourself permission to dream.
                    • Be creative. Consider ideas that you never thought possible.
                    • Focus on your wishes, not what others expect of you.

                    Some questions to start your exploration:

                    • What really matters to you in life? Not what should matter, what does matter.
                    • What would you like to have more of in your life?
                    • Set aside money for a moment; what do you want in your career?
                    • What are your secret passions and dreams?
                    • What would bring more joy and happiness into your life?
                    • What do you want your relationships to be like?
                    • What qualities would you like to develop?
                    • What are your values? What issues do you care about?
                    • What are your talents? What’s special about you?
                    • What would you most like to accomplish?
                    • What would legacy would you like to leave behind?

                    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                    What Would Your Best Life Look Like?

                    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                    A few prompts to get you started:

                    • What will you have accomplished already?
                    • How will you feel about yourself?
                    • What kind of people are in your life? How do you feel about them?
                    • What does your ideal day look like?
                    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                    • What would you be doing?
                    • Are you with another person, a group of people, or are you by yourself?
                    • How are you dressed?
                    • What’s your state of mind? Happy or sad? Contented or frustrated?
                    • What does your physical body look like? How do you feel about that?
                    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                    Plan Backwards

                    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                    • What’s the last thing that would’ve had to happen to achieve your best life?
                    • What’s the most important choice you would’ve had to make?
                    • What would you have needed to learn along the way?
                    • What important actions would you have had to take?
                    • What beliefs would you have needed to change?
                    • What habits or behaviors would you have had to cultivate?
                    • What type of support would you have had to enlist?
                    • How long will it have taken you to realize your best life?
                    • What steps or milestones would you have needed to reach along the way?

                    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                    Featured photo credit: Matt Noble via unsplash.com

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