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Menu Makeover: Healthier Eating for Kale Haters

You know that it’s important to incorporate vegetables into your daily diet, but you probably have a list of trigger foods you try to avoid.  Some veggies can cause excessive intestinal gas, but even gas sufferers need the essential nutrients provided by plant sources.

Simply put, cleaning up your diet means that “you’ll want to limit the amount of refined grains, salt, alcohol and added sugars you eat.”

You can learn how to manage quantities and prepare tummy-friendly recipes.

Here’s how to follow a healthier diet and enjoy beating the bloat

According to The Mayo Clinic, “fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.”

How your body processes soluble fiber

This type of fiber dissolves in water to form a gel-like material. Bonus: “It can help lower blood cholesterol and glucose levels.”
According to The Mayo Clinic, fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.”

How the body digests insoluble fiber

Mayo asserts that insoluble “fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.”

If you’re curious about how your body digests vegetables, click here to read our post on Digestive-Friendly Diets.

How to balance your intake of soluble with insoluble fiber

According to Mayo, “Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.”

How to make vegetable play nice with your digestive system

Per the National Institutes of Health,  “Most Americans do not eat a lot of fiber so you have to gradually increase the fiber in your diet. Otherwise you might get gas and more bloating, and won’t stick with [the changes].”

NIH recommends:

  • daily intake of between three quarters and one ounce of fiber to avoid constipation
  • eating fruits and vegetables at each meal

“A variety of fruits, vegetables, whole grains, and nuts can provide a healthy mix of different fibers and nutrients to your diet.” Researchers caution: “some fiber-rich foods, called high FODMAP foods, can be hard to digest. Examples include certain fruits and vegetables, dairy products, and wheat and rye products. If you have IBS, your doctor may recommend a diet low in FODMAPS.”

Try cooking or mashing vegetables as you gradually introduce sources of fiber into your diet. Stephanie Clairmont, R.D. suggests simmering, sautéeing, baking, or steaming. Remember to start with small portions.


Breakfast Banana Split

Cucumber and Strawberry Salad

Carrot Ginger Oatmeal Cups

Carrot and Corn Fritters

Eggplant Burgers with Macadamia Cream Cheese

Check with your doctor before making any dietary changes. If you’re experiencing excessive gas, schedule a consult so your physician can diagnose the cause of your distress. Only she reviews your medications (prescription and OTC), medical history, and decides whether to run diagnostic tests can the cause of your symptoms be determined.

CharcoCaps® dietary supplement relieves gas and bloating FAST!*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


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