Do we agree that bloating is one of the most common issues with people these days? Sadly, it has become so frequent that people often misunderstand it with gas which can escalate the problem. As per multiple research published in PubMed, water retention or bloating is more commonly seen in women. Reports suggest that gender and body composition have a large influence on hydration. In order to prevent bloating, the best resolution would be avoiding foods that trigger water retention.
In an exclusive interview with Onlymyhealth, Celebrity nutritionist Payal Rangar was asked about how women can battle the issue of bloating. Not only did she give important suggestions on what can be done to improve, she also highlighted certain food items that can specifically trigger water retention in women.
"Well, bloating isn't always about gas. We have to understand water retention in women. We often blame gas or indigestion when we talk about bloating but many women, especially around their menstrual cycle or during hormonal fluctuations, bloating can also be caused due to water retention,” shares Payal.
Also Read: How Fluid Retention Affects Different Parts Of The Body: Noticeable Symptoms
Foods That Trigger Water Retention In Women
There are certain food items that can trigger the body to hold onto excess water retention leading to uncomfortable puffiness, swelling, particularly around the belly, ankles or face. These are:
- High-sodium foods
- processed snacks
- sugary treats
- refined carbs
- dairy products like milk, paneer
They don't really cause gas but they do disrupt fluid balance in the body. Alongside these, excess salt or packaged food, outside food which hold onto water to balance sodium levels. We have to stop consuming these common culprits.
They can be processed snacks like chips and crackers, frozen meals, fast food items, junk food, canned soups, sugary food and beverages. High-sugar consumption can cause insulin spike, leading the kidneys to retain more sodium and consequently water. This also includes bakery stuff like brownies, candies, chocolates, pastries, cakes, sugary drinks and even cocktails. People who consume a lot of cocktails should be careful as there's a lot of artificial sugar in them.
Also Read: Do You Feel Bloated After Having Coffee? Here's How To Avoid It
Refined carbohydrates like foods which are made with white flour, such as white breads, pastries can cause a rapid spike in insulin and blood-sugar levels, promoting sodium retention and water being built up.
Alcohol is a big culprit as it can lead to dehydration prompting the body to retain water. Additionally, alcoholic beverages often contain high levels of sugar and sodium, further contributing to bloating. The bubbles etc in carbonated drinks can also cause gas-related bloating. Many of these contain high-sodium levels which can lead to water retention. They are empty calories and hence, they are really of no use.
Tips to reduce water retention
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Here are some tips by Payal to prevent bloating:
- Limit your salt intake. We should use fresh foods and use nice and light herbs and spices instead of table salts.
- Stay hydrated drinking adequate water as it will help to flush out excess sodium and will reduce water retention.
- You should also monitor sugar and refined carbs consumption. Choose complex carbohydrates and natural sugars which are found in fruits.
- Be mindful of alcohol intake and choose lower sodium options when you are drinking.
Well, kudos to Payal Rangar for sharing in-depth knowledge and tips on such a pertinent topic like this. Here's hoping her tips and guidance help innumerable people who need it. Stay tuned for more updates.