What are enzymes and how do they benefit the body? They are biological catalysts that accelerate certain chemical reactions in the body. Think of an apple that starts to turn brown from air exposure. Well, that is because enzymes in the apple react to the oxygen present in the room. There are other enzymes that are particularly beneficial for digestive health, breaking down the food you eat and aiding nutrient absorption. 

You can obtain enzymes from a variety of sources, including supplements and foods. Nutritionists encourage people to consume foods that are rich in digestive enzymes as they optimize digestive health. Of the many enzymes in existence, there are three primary types of digestive enzymes, which work to break down macronutrients: 

• Amylases work to break down starches, which provide most of the energy that the body uses.
• Proteases help the body break down proteins, contributing to the repair and growth of bodily tissues.
• Lipases help the body digest fats and break down triglycerides into fatty acids and glycerol. 

You can obtain most digestive enzymes from fruits, vegetables, grains, nuts, and many other foods. Continue reading to learn about great foods that are rich in digestive enzymes. 

Papaya

You may or may not be familiar with papain, a protease enzyme that aids protein digestion. Initial research indicates that papain may relieve heartburn and treat symptoms such as bloating and constipation. Although papain is available in supplement form, you can easily obtain it by eating some papaya cubes. Just make sure that you don’t eat too much. 

Bananas

Similar to honey, bananas contain amylase, which works to break down starch into sugars. Amylases are also responsible for sweetening bananas as they ripen, according to a 2016 study. Bananas also contain maltase, which breaks down malt sugars, food starches, and absorbable glucose. Research indicates that green bananas seem to be the most beneficial sources of digestive enzymes. Although some cereals contain small amounts of maltase, bananas are better and more nutritious whole-food options. 

Avocados

A 2016 review found that avocados are great sources of lipase. As stated earlier, lipase works to break down fats into smaller fatty acids, which the body can absorb more easily. The pancreas makes lipase, however, eating avocados can support digestion in other ways, as they are high in healthy fats and fiber. 

Garlic

If you love garlic, you are in luck! Keep the vampires and bloating at bay because garlic is rich in alliinase, which researchers have linked to lower blood pressure levels. Not only does that make alliinase a great enzyme for digestive health, but also for people at risk for heart problems. 

Pineapple

Pineapple contains bromelain, a protease that works to break down proteins during the digestive process. Bromelain may also reduce sinus and nasal inflammation, and some studies indicate that it aids wound healing and immune function. On top of all that, researchers note that bromelain exhibits antimicrobial properties, which have proven to fight Candida albicans, a bacteria that may cause fungal infections. 

Honey

Studies show that honey is one of the most potent enzymatic foods in existence. Raw organic honey contains diastase, amylase, glucose oxidase, alpha-glucosidase, and invertase. Similar to amylase, diastase works to break down starch by turning it into sugars. More research is necessary regarding the amount of honey you should consume for optimal digestive health. 

Kimchi

Kimchi, among other fermented foods, is great for the digestive system. It is a great source of lipase, protease, and amylase, all of which form during the fermentation process. Not only does that enhance the nutritional value of kimchi, but it also works to optimize digestive health.

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An occasional bout of stress is unavoidable, and may even come to your aid to help you accomplish tasks at times. Chronic stress, however, can take a serious toll on your physical, mental, and emotional health. Studies show that chronic stress can increase the risk of heart disease, depression, and anxiety. And while certain mindfulness techniques, breathing practices, and forms of exercise may prove effective, eating the right foods can also be an effective strategy.

A 2015 article in the journal Stress found that eating quality nutrients over time can positively impact the body’s neural circuits that control emotion, motivation, and mood. Other research observed that eating foods that benefit gut microbiota can help you feel better. Increasing the amount of beneficial microorganisms in the digestive system has a positive impact on your mental and emotional health. Additionally, certain foods can help reduce or balance cortisol (the stress hormone) levels in the body. So the next time you feel anxious or stressed, consider taking a bite out of the following stress-relieving foods.

Sweet Potatoes

One of the keys to fighting stress through your diet is eating complex carbohydrates like the ones in sweet potatoes. These complex carbs may lower cortisol levels in the body. An eight-week study in overweight or obese women found that those who ate a diet rich in complex carbs had significantly lower levels of salivary cortisol than those who ate the standard American diet. Sweet potatoes are also rich in vitamin C and potassium, both of which help with stress response. 

Avocado

A 2014 study found that participants who consumed half an avocado during their lunches reduced their desire to eat more than 40% for three hours following the meal. The participants also reported an increase in satisfaction, with a decreased desire to eat for hours after eating the avocado. Consuming regular portions of avocado may shut down your stress eating because they fill your belly and make you feel more satisfied. 

Parsley

Parsley may help you fight back against stress in a different way. The antioxidant compounds in parsley work to neutralize unstable free radicals, in addition to protecting against oxidative stress. Research indicates that oxidative stress is linked to many illnesses, including mental disorders like anxiety and depression. Studies suggest that a diet rich in antioxidants may help prevent stress and anxiety.

Broccoli

Cruciferous vegetables have a long list of health benefits, and broccoli belongs to the cruciferous family. Several studies found that eating more cruciferous vegetables may lower your risk of developing heart disease, mental health disorders like depression, and certain cancers. In addition to the antioxidants and vitamin C, both of which may combat symptoms of depression, broccoli also contains a high amount of sulforaphane. This sulfur compound has neuroprotective properties and potential antidepressant effects. 

Chickpeas

Chickpeas are naturally rich in stress-busting vitamins and minerals, including zinc, copper, B vitamins, selenium, manganese, and potassium. They are also great sources of L-tryptophan, which the body needs to produce neurotransmitters that regulate mood. According to research, diets rich in plant proteins like chickpeas may improve mental performance and have better brain health. One study monitored two groups of people, one of which followed the standard American diet, while the other followed the Mediterranean diet. The group who consumed the Mediterranean diet consumed more plant foods and legumes. They experienced better mood and less stress than the standard American diet group. 

Seaweed

Seaweed is one of the few sources that is especially rich in iodine. Research states that too little iodine in the body can cause fatigue and depression. A quarter cup of seaweed salad packs over 275% of the daily value of iodine. You don’t need a lot to meet your quota, but if your anxiety or depression stems from low iodine levels, consider enjoying some seaweed. 

Swiss Chard

As a nutrient-dense leafy green vegetable, Swiss chard benefits the body in myriad ways. One cup of cooked Swiss chard contains 36% of the daily value of magnesium, which plays an integral role in the body’s stress response. Low levels of magnesium have been linked to an increased risk of panic attacks and anxiety. Plus, chronic stress depletes the body’s magnesium stores, making this mineral absolutely necessary when you feel stressed. 

Kimchi

Fermented foods like kimchi contain beneficial bacteria that help to balance bacteria in the gut. According to research, fermented foods may play a role in reducing anxiety and stress levels. One small study found that those who ate fermented foods more frequently had fewer symptoms of social anxiety. Other studies found that probiotic-rich foods like kimchi have profound benefits on mental health overall. This is likely attributed to how probiotics interact with gut bacteria to affect your mood.

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Cucumbers are the light, crispy, and refreshing produce items you want to enjoy during summer. There’s nothing wrong with eating cucumbers on their own, but why not turn up the flavor and spice level? In Korea, cucumber kimchi is a popular summer side dish that comes together very quickly. Typically, kimchi requires a lot of fermentation time, but this recipe only requires 2 days to infuse the cucumbers with the spicy kimchi flavor.

The best cucumbers to use are crispy varieties like Persian, pickling, Japanese, or Kirby cucumbers. These varieties are crunchy, slender, and tend to hold up during the marinating process. Thicker cucumbers have a softer flesh, so they get mushy during marinating. In the case of pickling cucumbers, they have a slightly sour flavor that complements the cayenne, garlic, and scallions that create the kimchi. Additionally, absorb the juice after slicing them lengthwise.

When it comes to slicing cucumbers, it’s important to cut them in half lengthwise. Cut those halves in half and then make horizontal cuts to ensure that the pieces are about one-inch in length. The cuts are very important because cutting the cucumbers too thin will compromise their structure and lead to a mushy side dish. See the recipe picture for reference.

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If you need to improve the health of your gut, health experts always encourage you to eat more probiotics. These beneficial bacteria, which naturally occur in the gut, can improve immune function, optimize nutrient absorption, and increase cognitive function. Above all else, probiotics are necessary for optimal digestion.

When you include more probiotics in your diet, you can experience a wide range of health benefits. A review of several studies found that people who consumed probiotic-rich foods daily experienced a reduction in cholesterol levels and allergy symptoms. And the great thing about probiotics is that you don’t have to buy fancy supplements! In fact, most nutritionists advise against probiotic supplements and encourage the consumption of probiotic-rich foods, especially fermented foods. 

How Many Probiotic Foods Do You Consume?

There is no definitive answer because each person’s microbiome is unique. The general guideline is that people should consume a wide variety of fermented foods every day. The reason for this is because the process of fermentation promotes beneficial enzymes, nutrients, and species of healthy bacteria. Start consuming the following probiotic foods and your gut will thank you.

Sauerkraut

Sauerkraut is fermented cabbage and it contains more organic acids than probiotics. Why should you eat it? Well, those organic acids support the growth of good bacteria in the gut. Sauerkraut is also rich in lactobacillus, a natural lactic acid bacteria, and beneficial digestive enzymes. 

Kimchi

Kimchi is a staple side dish in Korean cuisine, and people make it with gochujang, a spicy paste made from fermented soybeans and salt. Bok choy, Napa cabbage, and a variety of garlic and peppers are the classic ingredients in kimchi. According to a 2014 study, daily kimchi consumption helped reduce the risk of constipation, obesity, and cancer. The same study also found that it improved brain and immune function. 

Natto

Most sushi restaurants serve natto sushi because it is very popular in Japanese cuisine. Natto is fermented soybean paste that contains Bacillus subtilis, a powerful probiotic that offers incredible support to the cardiovascular, digestive, and immune systems. Another reason to consume natto is because it contains nattokinase, an anti-inflammatory enzyme has been scientifically proven to prevent blood clotting. 

Kefir

Think of kefir as the more powerful, tangier cousin to yogurt. To make kefir, milk is seeded with kefir grains, which are actually tiny bundles of bacteria and yeast. Then you let the milk sit and it ferments into a tart drink that is rich in beneficial probiotics. Several studies found that drinking kefir reduced allergy symptoms and gastrointestinal distress. 

Miso

A lot of people are aware of miso soup, which is possible because of miso paste, a fermented paste of soybeans, rice, or barley. Miso paste is rich in colony forming units, making it an excellent source of naturally-occurring probiotics. You can add miso to salad dressings, marinades, or use it to make the classic miso soup.

Tempeh

This is another fermented soybean product, and it is commonly used as a meat substitute in vegan or vegetarian meals. You get tempeh by adding tempeh starter to soybeans and allowing it to ferment for one or two days. You can grill it, sauté it, bake it, and marinate it. 

Kombucha

There has been an uptick in kombucha sales in recent years, due to the gut-healing benefits that come with drinking it. That isn’t to say that kombucha is a new, revolutionary beverage; rather, it has been around for over 2,000 years, originating near Japan. The fermentation of black tea starts by using a symbiotic colony of bacteria and yeast (SCOBY). There are many flavors, which have a mildly sour taste because of the fermentation. Many reports claim that drinking kombucha regularly helps to increase energy levels, promote liver detoxification, and support digestive function.

Beet Kvass

This isn’t popular in the American diet, but people commonly drink it in Eastern Europe. It originated in Russia and used to have a similar fermentation process to beer, only kvass used stale rye bread in place of barley. Beet Kvass, however, uses beets as the starch source and whey to accelerate the lacto-fermentation process. The longer you let the beets ferment, the more the flavor develops. Beets already contain beneficial fiber that supports healthy digestion, and fermenting them only enhances these properties. 

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Kimchi is one of the best sources of probiotics, the primary of which is called lactobacilli, a bacterium that helps with digestion and promotes a healthy gut. Add the nutrients from the avocados, cilantro, bok choy, and carrots to the equation and each bite you take is replete with health benefits!

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Because of the natural fermentation process, kimchi is a fantastic probiotic that helps to promote healthy gut bacteria. Additional microorganisms, which help the digestive process, also develop during fermentation. The best part about making your own kimchi is that you can customize the flavor!

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Every person has his or her own eating habits or favorite foods. The underlying theme between people and food is that nobody wants to feel bloated. You don’t want to attempt to zip up those pants, you want to zip them up with ease. A flat belly may not always be in the cards because of the foods you eat, an allergic reaction, or before/during menstrual cycles (for women).

Bloating is different than extra fat around the midsection. This temporary abdominal distention affects almost everyone at some point in life. The most common cause of bloating is intestinal gas, not water weight, even though many people disagree. Fluid retention is typically seen in the feet or ankles, and the abdomen is not where fluids accumulate first. Gas isn’t the only cause of bloating, however.

Reasons For Bloating

Gluten Sensitivity

A lot of people are gluten intolerant and they don’t know it. Try eliminating it from your diet for total of three weeks and then eat something with gluten to see if it is the culprit of your symptoms.

Poor Food Combining

Some people have more sensitive digestive systems and must eat certain foods separately to avoid bloating. Fruits should be eaten alone, and you shouldn’t combine them with proteins or other foods. You also shouldn’t combine protein and carbohydrates, for example, steak and potatoes. Check out our food combining chart for help.

Irregular Meal Times

It is ideal to maintain a consistent eating schedule because eating sporadically can interfere with healthy digestion. You should also avoid eating after eight o’clock at night because this can impair digestion and sleep.

Dairy Products

Dairy is a common cause of bloating and poor digestion. As the body ages, it actually loses the necessary enzymes for breaking down and processing milk sugars, which results in bloating. Ditch dairy to see if it makes a difference.

Imbalanced Gut Flora

When healthy bacteria are more prevalent in the body, you tend to feel a lot better. Your metabolism functions smoothly, you have better energy, and you are less likely to experience bloating.

Parasites

If parasites are living in your gut, a common side effect is bloating. It is ideal to get tested for bacterial overgrowth and parasites if you believe that you have come in contact with them.

Foods That Decrease Bloating

Anise

Anise contains antispasmodic properties, which work to calm the digestive tract. It also has carminative properties that assist in the reduction of gases in the digestive tract. It also helps to reduce stomach swelling.

Peppermint

Containing menthol, which has an antispasmodic effect on the soft muscle of the digestive tract, peppermint is great for relaxing an upset stomach. It is beneficial to drink a cup of peppermint tea when you are feeling bloated to reduce the pain.

Fennel

Acting as a natural diuretic, fennel helps to flush out excess gas in the digestive system. Fennel seeds are actually more beneficial, containing antimicrobial properties that help to treat stomach pain, bloating, gas, or even lower back pain.

Ginger, Lemon, & Turmeric Tea

High stress levels have been associated with low stomach acid, which can cause indigestion, bloating, and gas. If stress is the culprit of bloating, drink a combo tea of lemon, ginger, and turmeric. Lemons help to increase the production of stomach acid; turmeric has anti-inflammatory properties that soothe the digestive tract; and ginger helps the stomach move food down the digestive tract for healthy bowel movements.

Drink Up

We are, of course, referring to hydrating with water. Dehydration is one of the most common causes of bloating because the body is retaining excess water. Drinking more water helps you eliminate efficiently, remain hydrated, and decrease bloating.

Eat Fermented Foods

Fermented foods like kimchi, sauerkraut, and kombucha are naturally rich in probiotics, which help to maintain a healthy, balanced gut. Probiotics actually help repair the gut and prebiotics feed probiotics to enhance their inherent benefits.

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The watermelon rind is probably the most neglected edible part of any fruit. The rinds get thrown away because people have been conditioned to throw them away. While it is possible, encouraged even, to crunch on raw watermelon rinds, they are a bit more appetizing when you incorporate them into recipes.

Important Note: The bright green exterior should not be eaten because it typically is covered in a wax coating and pesticides. The rind is the light green flesh that often has bite marks in it.

Much like watermelon seeds, the rind is loaded with health benefits. The rind contains a surprising amount of citrulline, which gets converted into to arginine in the body. This compound is vital for healthy circulation and heart health. The rind is also beneficial for the prostate, it may help reduce blood pressure, and it contains a lot of anti-inflammatory properties. Some of our favorite watermelon rind recipes are listed below. We hope you enjoy them!

Pickled Watermelon Rinds

Ingredients:

• 1 cup watermelon rinds, cut into bite-size pieces
• ½ tsp sea salt
• ½ tsp rice vinegar
• ½ tsp coconut aminos

Instructions:

• Put the salt, rice, vinegar, and coconut aminos in a bowl and whisk until the salt is dissolved. Place the watermelon rinds in a Ziploc bag, pour in the liquid mixture, and seal the bag.
• Make sure that the liquid is coating all of the pieces.
• Let the rinds sit in the marinade for at least 10 minutes, or 20 minutes for a spicier pickled flavor.

Watermelon Rind Kimchi

Ingredients:

• 2 cups watermelon rind, cut into bite-size pieces
• 1 Tbsp sea salt
• 1 bunch chives, cut into 2-inch pieces
• 1-inch piece of ginger, peeled and julienned
• 2 garlic cloves, minced
• 1 Tbsp Korean chili flakes
• 1 Tbsp raw honey

Instructions:

• Place the watermelon pieces in a large bowl and toss with the salt. Cover the bowl and let this sit at room temperature for an hour.
• If you don’t want the kimchi to be salty, rinse the watermelon rinds after they are finished soaking in the salt. If the salty flavor doesn’t bother you, don’t worry about rinsing.
• Combine the rind with the chives, ginger, garlic, chili flakes, and honey in a mixing bowl. Stir well and transfer to a glass jar with a tight fitting lid.
• Put the jar on the counter and let the kimchi ferment for two days before placing it in the fridge for another three days. It will be ready by then!

Watermelon Rind Coleslaw

Ingredients:

• 2 cups watermelon rind, grated
• 1 red/orange bell pepper, julienned
• 1 medium carrot, grated
• 3 green onions, thinly sliced
• 2 Tbsp cilantro, chopped
• 2 Tbsp raw apple cider vinegar
• 1 tsp Dijon mustard
• 1 Tbsp olive oil
• sea salt and pepper, to taste

Instructions:

• Combine the grated watermelon rind, bell pepper, grated carrot, green onion, and cilantro in a large bowl and mix well.
• Whisk the apple cider vinegar, mustard, oil, and a little sea salt and pepper in a small bowl.
• Pour the dressing over the slaw and mix to coat all the ingredients. Enjoy!

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We need to clarify one thing right out of the gate: Hashimoto’s disease is not the same thing as hypothyroidism. Hashimoto’s is autoimmune hypothyroidism, and roughly ninety percent of hypothyroidism cases are caused by Hashimoto’s disease. What follows is information that explains common symptoms and how to naturally overcome the condition.

What Is Hashimoto’s?

When you have thyroid autoimmunity, it means that there are antibodies, which are essentially sabotaging your thyroid gland, in your bloodstream. T4 and T3 are the primary hormones that the thyroid produces. Normally, the brain signals when more of these hormones need to be produced, but Hashimoto’s inhibits this regular system from working.

Symptoms of Hashimoto’s:

Symptoms of Hashimoto’s typically resemble those of hypothyroidism, but some cases may experience symptoms of both hypo and hyperthyroidism. The symptoms may not be noticeable at first, but become more present as the condition worsens. Some of the most common symptoms include:

• Fatigue
• Depression
• Slow metabolism
• Increased cholesterol levels
• Dry skin
• Muscle cramps
• Vague aches and pain
• Mild weight gain
• Leg swelling
• Excessive sleepiness

How is Hashimoto’s Different From Hypothyroidism?

One of the main differences between iodine-deficient hypothyroidism and Hashimoto’s is that people with Hashimoto’s experience both hypothyroid and hyperthyroid symptoms. The “hyper” symptoms are due to increased autoimmune attack on the thyroid. People may sometimes experience days of lethargy or days of anxiety and high energy.

Is There A Way Out?

When trying to naturally overcome Hashimoto’s, it is important to follow a few simple guidelines. Consuming gut healing foods like fermented vegetables and eliminating immune damaging foods from your diet are great first steps. Cleansing the body can help and it is always recommended to keep stress levels down. See the list of remedies below to naturally remedy this condition.

Cleanse The Body

If you want to benefit your thyroid gland and reduce inflammation in the body, we recommend cleansing the body. Cleansing helps to rid the body of toxins, waste, and pollutants, all of which can strain the immune system. In addition to cleansing, take stock of the things in your life that might be hampering your body’s ability to function optimally. Try using natural cleaning products, store food in glass or ceramic containers, quit smoking and drinking alcohol, and eat foods that work to cleanse the body.

Manage Stress

There are lots of ways to naturally keep your stress levels down. Reducing stress levels can have a positive effect on people with autoimmune disorders. Different stress-lowering techniques work for different people. You can benefit from regularly exercising (yoga, pilates, cardio, and Tai Chi, are all beneficial), or taking part in breathing exercises or meditation (there are many guided meditation videos online). Eating magnesium-rich foods or taking baths with Epsom salts have been proven to naturally relieve stress.

Eat Gut-Healing Foods

A healthy diet is one of the best ways heal your body. You essentially want to maintain a diet that is rich fresh fruits, vegetables, nuts & seeds, sprouted legumes, and gut-healing foods like fermented vegetables, natto, sauerkraut, kefir, or kimchi. Gut-healing foods are rich in probiotics, which encourage the production of healthy bacteria in your stomach. Coconut oil can also help support a healthy metabolism by nourishing the gut and increasing energy.

Consider Being Gluten-Free

Gluten can put a lot of stress on the immune system. It may seem difficult to go gluten-free at first, but you may notice a huge improvement in your overall health once you eliminate gluten from your diet. Try going gluten and grain-free for about three months for the best results.

Avoid These Foods

It is beneficial to avoid foods that contain added sugars, a lot of salt, safflower oil, canola oil, hydrogenated oils, dairy, processed ingredients, or fast foods. A lot of these foods cause inflammation in your gut, which can contribute to weight gain, imbalanced blood sugar levels, and nervousness.

Balance Chakras

The thyroid is related to the 5^th chakra, which is the throat chakra. It resides between the 4^th and 6^th chakras, the heart and head chakras. When conflict exists between the head and the heart, thyroid problems can occur. It is beneficial to meditate or practice visualization to resolve this imbalance and promote spiritual healing.

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Whether you have a muffin top, extra love around the mid-section, unwanted rolls, or whatever you want to call it, nobody likes having belly fat. Belly fat is like the stubborn relative that won’t leave you alone. Since there isn’t an array of abdominal exercises, what you eat can influence how big or small your belly is.

While fat plays a role in the body, having an excess amount of fat is not beneficial to your health. Too much fat can inhibit proper organ function and can hinder one’s overall health. Even though people packed on the pounds years ago before the cold winter months, they were farming or doing other manual labor to burn that fat off. That was before heaters, people. Packing on the pounds nowadays only puts your future in jeopardy.

There are certain foods that actually help get rid of belly fat. While cardiovascular exercise (40 minutes a day, 5 days a week) is always recommended when trying to meet weight loss goals, eating fat-burning foods can only benefit you. The foods below have essential vitamins and minerals that actually break up belly fat. Eat these foods in their raw form for best results.

1#: Cucumber

Because cucumber contains so much water, it helps you feel full and eliminate cravings. A great snack between meals is some cucumber slices with a glass of water. You’ll be hydrated, satiated, and the cucumber helps flush toxins from your body.

#2: Tomatoes

Tomatoes are rich in both calcium and vitamin C, which is an essential antioxidant that helps fight free radicals in the body. When you eat vitamin C and calcium together, however, they attack the fat around your mid-section.

#3: Chilies

Chili peppers have more vitamin C than oranges and can actually help stabilize blood sugar levels, which can reduce unhealthy cravings. Another reason to eat chili peppers is that they contain capsaicin, which helps to burn calories.

#4: Leafy Greens

Broccoli, spinach, arugula, kale, romaine lettuce, and chard should all be in your diet. They have essential nutrients that keep your bones strong, and the best part is that they are very low in calories, which means you can feel full without piling on the calories. These are also rich in fiber, which boosts the metabolism and healthy digestion.

#5: Beans

Beans are rich in fiber and they are a great source of protein for plant-based eaters. The high fiber content can help clean toxic waste from the digestive tract, and healthy digestion is crucial for weight loss.

In addition to eating these foods, it is beneficial to eat fruits like papaya or pineapple to get healthy enzymes that aid with healthy digestion. You may also want to eat probiotic foods to stimulate healthy gut flora. The more healthy bacteria you have, the less fat you have. Great probiotics include kimchi, kombucha, sauerkraut, or fermented vegetables.

Try to abide by the “150 per week” rule. 150 minutes of exercise per week is required to get rid of belly fat. If you exercise for about 20 minutes a day, try to do interval training, which uses high-intensity workouts to engage the entire body.

Finally, avoid fatty foods. Sodas, fried foods, or heavily salted foods make your body retain water, which can make you feel bloated. Chew your food thoroughly and try not to chew gum because this causes you to intake excess air.

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