Summer is the perfect time to hit the beach. However, if you’re feeling bloated or uncomfortable in your swimwear, it can put a damper on your fun in the sun. One of the biggest culprits of a swollen belly is the food you eat.

Here are some of the foods to avoid if you want to feel comfortable and confident when you hit the beach.

Dairy Products

Dairy products such as milk, cheese and ice cream can be hard to digest, especially if you are lactose intolerant. This can lead to bloating and discomfort, and nobody wants that when they’re trying to enjoy a day at the beach.

If you must have dairy, then try to limit your intake and choose low-lactose options such as hard cheeses or lactose-free milk.

Processed Foods

Processed foods such as chips, cookies, and candy are not only high in calories, but they are also high in sodium. Sodium causes your body to retain water, which can lead to swelling and bloating.

Try to limit your intake of processed foods and replace them with whole, natural foods that are lower in sodium.

Sugar-Free Foods

While sugar-free foods may seem like a good option if you are trying to watch your weight, they can actually cause bloating and discomfort.

This is because many sugar-free foods contain artificial sweeteners such as sorbitol or xylitol, which are known to cause digestive issues. Instead of opting for sugar-free versions, try to choose natural sweeteners such as honey or maple syrup.

Legumes

Legumes such as beans, lentils, and chickpeas are high in fiber, which is great for digestion. However, they can also cause bloating and gas, especially if you are not used to eating them.

If you want to include legumes in your diet, then try to gradually incorporate them into your meals rather than consuming them in large quantities all at once.

Fizzy Drinks

Fizzy drinks such as soda or sparkling water can lead to bloating and discomfort. This is because the carbonation in these beverages can cause gas to build up in your stomach.

If you’re feeling thirsty, then try to opt for still or flat water instead.

Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are loaded with nutrients, but they can also cause bloating and gas. This is because they contain a type of carbohydrate that your body has trouble digesting.

If you want to include cruciferous vegetables in your diet, then try to cook them rather than eating them raw, which can make them easier to digest.

Alcohol

Alcohol is notorious for causing bloating and swelling, especially if you consume it in large quantities. This is because alcohol is a diuretic, which means that it dehydrates your body and causes your cells to retain water.

If you want to enjoy a drink at the beach, then try to limit your intake and opt for low-sugar options such as vodka and soda water.

Salt

Salt is a major cause of bloating, as it causes your body to retain water. This can make you feel uncomfortable and puffy, especially if you consume high-salt foods such as potato chips, pizza, or Chinese takeout.

To avoid bloating, try to limit your salt intake and opt for natural, low-salt seasonings such as herbs, spices, and vinegar instead.

Fried Foods

Fried foods such as french fries or fried chicken may be delicious, but they can cause bloating and discomfort. This is because fried foods are high in fat, which takes longer to digest than other nutrients.

This can lead to a feeling of fullness and discomfort, especially if you consume them in large quantities. To avoid bloating, try to limit your intake of fried foods and opt for lighter, grilled options instead.

Gum

Chewing gum may seem like a harmless habit, but it can actually lead to bloating and discomfort. This is because when you chew gum, you swallow air, which can build up in your stomach and cause you to feel bloated.

To avoid this, try to limit your intake of gum or opt for mints instead.

By avoiding these swollen belly foods, you can feel more comfortable and confident when you hit the beach. Remember to listen to your body and make conscious choices when it comes to your diet, so that you can enjoy your summer to the fullest.