Learn the simple diet tricks to practice every day to prevent waking up feeling bloated and uncomfortable from Vincent Pedre, MD.
You wake up feeling full, puffy, and distended wondering what you ate last night for dinner. You’ve done elimination diets, but you still don’t understand what you should be eating to feel well. If you want to fit into your skinny jeans or that tight-fitting dress by tomorrow, you’ve got to start by feeding your gut flora the right types of food. Why? New science is showing the major role your gut bacteria play in how you feel around the waist, and you can actually alter your gut bacteria in as little as one day by the way you eat. For a long-lasting change, follow this plan for 28 days from Vincent Pedre, MD, internist, certified functional medicine practitioner, and author of Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain.
Make 3/4 of Your Plate a Veggie-Based Insoluble Fiber at Lunch
Start by filling three-quarters of your plate with bloat-fighting insoluble fibers. They are called insoluble, because they don’t take on water like the soluble fibers. You want foods rich in insoluble fibers because they add bulk, helping to push the food along your digestive tract so you don’t end up constipated and bloated.
Insoluble fibers are found in foods like dark leafy greens, carrots, cucumbers, broccoli, nuts, and seeds. Notice we mixed in a few of these insoluble fibers with our prebiotic midmorning snack. This is a great way to fill up, while avoiding the afternoon bloat as the fibers stimulate the peristaltic movements of your gut. The goal is to have a bowel movement in the afternoon to keep your belly flat and happy.
The other quarter of your plate should be a clean, hormone-free, free-range, grass-fed, or wild-caught protein, along with a portion of healthy omega-3 fats; for example, avocados, olive oil, salmon, halibut, and sardines to name a few.