Even when you’re crushing it at the gym and your nutrition is on track, sometimes you can get that “food baby” effect of feeling bloated — usually marked by a distended stomach and an overall feeling of uncomfortable fullness. Unless you just finished a competitive eating contest, it’s likely you’re confused and frustrated. Where did all this bulk come from?
Bloating is a common side-effect from a number of potential sources. Here are five to consider when looking for an answer:
1.食物敏感或过敏
If you’ve never had any food allergies, intolerances or sensitivities in the past, you might figure you’re in the clear. But arecent study指出，成年后，几乎一半的食物过敏症出现。
研究人员发现，最常见的食物过敏是贝类，但是在过去的10年中，坚果过敏量增长了260％。如果您在饮食中进行饮食，那可能是一个巨大的问题，该饮食依赖于某些烘焙食品和小吃的坚果面粉。
But even a food intolerance can cause bloating, because it increases inflammation within the digestive system.
2. TOO MUCH MAGNESIUM OR DIGESTIVE AIDS
大多数人缺乏镁 -发表的一项研究in The Journal of the American College of Nutrition found that among U.S. adults, 68% consumed less than the recommended daily allowance of this essential mineral.
That can lead people to try to fill that gap, either by taking supplements or soaking in Epsom salt baths, which also helps soothe tired muscles. But too much too quickly can do a number on your digestive system, and bloating is often one effect, along with gas, diarrhea and stomach cramps.
其他补充剂旨在帮助您的消化，例如消化酶，苦味和草药，例如茴香和牛奶蓟。不需要完全避免这样的补救措施 - 请确保从非常低的剂量开始并随着时间的流逝而缓慢增加。.”
她说：“如果您服用过多，您会在镁上感觉更糟。”“如果您从一开始就服用高剂量的镁，就像使用为自行车供电的肌肉，并期望它们为喷气机供电。”
3.吃得太快
您妈妈吃饭时放慢脚步的建议仍然成立。尽管某些食物本身可能会增加腹胀 - 例如豆类，布鲁塞尔芽菜和人造甜味剂，但以快速的速度下降可能会出现问题。
That’s because supersonic eating doesn’t give your brain time to send satiety signals to your belly, so you may end up eating more than you need. That can lead to the overly full feeling and “food baby” effect.
You could also be adding more air to your stomach and not chewing as thoroughly as you should. Both can contribute to bloating and gas, and although it’s a temporary condition, it’s enough to make you feel miserable while your digestion works overtime to clear it.
4.纤维太多
In addition to ramping up slowly on digestive aids, you should also take the same approach with fiber, whether that’s from supplements or increased fruit and vegetable consumption.
It’s easy to be gung-ho about dietary changes and declare “this is my year” for making a big plant-based diet shift. But consider increasing your vegetable amount gradually over time so your body can adjust, advises Maggie Ward, RDN and nutrition director of The UltraWellness Center in Lenox, Massachusetts.
READ MORE >33克纤维是什么样的
Also, many people find cooked or fermented vegetables are easier to digest, she says. Incorporate more vegetable-based soups into your diet or do a light sauté or steam before eating to help get your vegetable count way up without a dramatic digestive changeover.
5.脱水
What you think of as a food baby may actually be a water baby. Your body has a natural response to even mild dehydration: It holds onto water like crazy.
One of the top pieces of advice for losing weight is to drink more water, and not just because the fluid can make you feel more satiated and less likely to eat junk foods. It’s also because increasing your water intake signals to the body that it can release stored fluid since there’s more hydration coming in.
To make sure you’re absorbing the water more efficiently, eat foods rich in minerals like potassium and calcium, says Tiffany DeWitt, RD, a nutritionist at healthcare company Abbott. These include bananas, coconut water, avocados, Greek yogurt, kale, nuts and spinach.
总的来说，玩不同策略以了解最适合您的策略是有帮助的。例如，您可能会注意到，每当您有某些食物（例如坚果或含糖甜点）时，您都会膨胀。即使是压力也可能是一个因素，因为您的战斗或飞行激素是皮质醇，因为腹部脂肪和肿胀而臭名昭著。
Try keeping a journal for a few weeks and note when you get especially bloated, since that can help you narrow down possible causes.
