Summer salads to stay cool and beat bloating

Ever had that uncomfortable feeling of feeling too full or gassy? The culprit for this could be a bloated stomach. Bloating is a very common problem, and it could be brought on by an erratic lifestyle, lack of sleep, a bad diet and other health problems. Make a few lifestyle changes, control your diet, and incorporate apple cider vinegar for gas in your diet to enjoy some lasting health benefits to beat that bloating.

What is bloating?

Bloating is a syndrome that causes your stomach to feel tight or inflated. Abdominal distension, when your stomach appears to be jutting out more than usual, is a symptom of bloating in some people. Bloating is normally associated with gas.

Bloating can be brought on by a variety of digestive issues. Constipation is one of the most typical causes of bloat. Stool starts to ferment when it backs up in the intestines, which releases gases. Bloating can result from these gases getting sucked up in the intestines and stomach.

Abdominal gas might make some people more sensitive than others. People with stress or anxiety and irritable bowel syndrome (IBS) are more vulnerable to bloating. This indicates that individuals are more prone to suffer uncomfortable signs of bloat and abdominal distension even if they don't have more gas than other people.

Another digestive disorder that can cause bloating is gastroparesis. Stomach emptying is delayed by the disorder known as gastroparesis. Bloating, nausea, and constipation may result from the stomach emptying more slowly than usual.

Bloating and gas have no known causes or cures. However, there are ways to manage these unpleasant symptoms. Apple cider vinegar for gas (ACV) has been used for many years to treat gastrointestinal problems like gas and bloating. ACV for gas may be a useful natural therapy alternative, according to anecdotal reports, even if there isn't any scientific data to support its use currently.

All you need to do is be a little more vigilant about the food you’re consuming. Certain unhealthy foodstuffs, like carbonated drinks, foods with high sodium content and simple carbs can exacerbate stomach bloating. On the other hand, foodstuffs like ginger, pineapple, parsley, and probiotic-rich foods, like yogurt and kimchi can reduce stomach bloating.

If you’re watching your weight, and what you eat, you can try out these nutritious salad recipes that are healthy, and will keep stomach bloating at bay.

WHY SALADS?

High temperatures in summer bring a lot of disadvantages to health by way of dehydration, fatigue, or skin burns. Keeping hydrated becomes imperative during summer. In such circumstances, spicy and greasy foods are the worst choices for your diet. Planning a proper summer diet becomes essential to cope with the weather. Adding a lot of hydrating fruits and vegetables to your diet is the best way. And how do you incorporate these hydrating summer fruits and vegetables into your diet? Salads are the simplest and healthiest way.

Salads help you stay hydrated and nourished without feeling too full or heavy. They improve digestion and keep the feeling of fullness at bay. The trick while making these salads is to include ingredients that are effective in combating stomach bloating. And one such magic ingredient is Apple Cider Vinegar (ACV).

Apple cider vinegar for gas has time and again proved to be a very effective remedy. Its anti-microbial properties reduce the build-up of harmful gut bacteria. The best way to include apple cider vinegar for gassy stomach in your salad is by adding it to your salad dressings. Other stomach-friendly ingredients include yogurt, spinach, papaya and fresh fruits.

FUN SALAD RECIPES TO TRY

Here are some easy salad recipes that you can try out -

CUCUMBER ACV SALAD

Slice cucumbers and onions and place them in a bowl. To make the apple cider vinegar for gassy stomach dressing, combine 1/3 cup extra virgin olive oil, ¼ cup apple cider vinegar, 1tablespoon each of Dijon mustard and honey, 1 clove garlic (minced) and a dash of salt and pepper. Drizzle with your ACV dressing over the salad and garnish with chopped basil. This refreshing salad can be eaten plain, or paired with khichadi, biryanis and meat dishes.

CARROT APPLE YOGURT SALAD

Carrots are rich in antioxidants, which help flush out free radicals from the body, thereby enhancing gut health. Yogurt, on the other hand, aids the growth of good gut bacteria, which in turn improves digestion and reduces bloating. To make the salad, combine shredded carrots, chopped apple pieces, celery and toasted walnuts in a bowl. To make the dressing, whisk together yogurt, a dash of orange juice, honey and a pinch of cinnamon powder and salt. Pour the dressing over your salad and serve cold to enjoy a cool and healthy summer salad.

TEMPEH STIR FRY

Tempeh is made from cooked fermented soya beans. It has been hailed as a superfood because of its various health benefits. It is rich in prebiotics, fibres that promote the growth on good gut bacteria in your digestive system. To make the salad, stir-fry onions, garlic, shallots and ginger for 5-7 minutes. Add in sliced bell peppers, carrots and tempeh and cook for 7-8 minutes. Add in a splash of soya sauce and ground coriander for taste. Next, transfer this mixture to a bowl and add chopped onions, baby spinach leaves and lime juice. Garnish with salt/chilli flakes. Serve cold.

WATERMELON SALAD

Watermelon is a summer superfood. It is very high in water content which helps to keep the body hydrated. It also provides you with the vitamins you need, without making you feel too full. One such popular combination is watermelon and feta cheese with a dressing of balsamic vinegar. The sweetness of the fruit is beautifully balanced by the tangy vinegar and the nutty flavour of the cheese.

PINEAPPLE CHICKEN SALAD

Pineapples have high fibre and water content. This improves digestion and prevents constipation. Pineapples are also rich in an enzyme called bromelain, which helps the body digest proteins. To make this simple salad, combine shredded boiled chicken, pineapple chunks and chopped celery and basil in a bowl. To make the dressing, combine mayonnaise, lime juice, salt and pepper. Mix the dressing with the rest of the ingredients. Serve cold.

GRILLED VEGETABLES SALAD

Salads with raw vegetables can make you feel bloated. Thus, it’s better to grill or roast your vegetables before adding them to your salad. A variety of grilled vegetables, like carrots, bell peppers, zucchini, egg plant pair brilliantly with a dressing of balsamic vinegar and served on a bed of romaine lettuce.

What are the benefits of including salads in your diet?

Having salads as a part of your everyday diet is highly beneficial. Even more, if it is had before a meal. The intention is to begin your meal light and then move towards heavier stuff.

A salad loaded with hydrating vegetables will lubricate your digestive tract while acting as an enzymatic spark which makes it easier for the heavier food to pass through the tract easily. It will enable healthy digestion and averts constipation, pressure, gas, and bloating.

Here are some more benefits you can derive by including a salad in your daily diet:

Get the required amount of vegetables and fruits

Fruits and vegetables are rich sources of essential vitamins and minerals. They also are packed with antioxidant properties. All of these are very important for robust health. Salads support a healthy eating lifestyle.

Keeping the vegetables and fruits raw is recommended to derive optimum benefit. You can also add healthy ingredients like apple cider vinegar to salad dressings to make them healthier and promote gut health.

Get the fibre needed for healthy digestion

Fibre is a great thing since it keeps you fuller for longer and has a number of health advantages. For instance, a diet high in fibre can decrease cholesterol and help treat and prevent constipation. Moreover, it can make it simpler to maintain a healthy body weight, which lowers your risk of diabetes and heart disease. Your sugar levels will be stable and will curtail your sugar cravings.

Control calorie intake

A nutritious salad can be a great addition to every meal for people who want to lose weight. A salad, as previously discussed, provides important fibre that makes you feel satiated and full. Additionally, if you start your meal with a salad, you'll have less room for the higher-calorie foods that make up the further portion of the meal.

Gain access to good fats

While there may be some fat in salad ingredients, most of them are healthier types than those found in foods like meat. For instance, avocados, almonds, and olive oil all include fat, although monounsaturated fat. These not only increase your sense of fullness but also guarantee that your body can absorb other vital nutrients from fruits and vegetables more efficiently. Vitamins A, D, E, and K are fat-soluble and require fat for their absorption. To ensure that these nutrients are well-absorbed, you should consume healthy fats such as omega-3. Also, phytochemicals are simpler to absorb when paired with good fats.

Keep hydrated

Fruits and vegetables are excellent sources of water. Some fruits and vegetables, like cucumber, watermelon, lettuce, etc., contain over 90% water. Eating these hydrating fruits and vegetables can keep you hydrated. You can make up for consuming several glasses of water in a day by consuming a salad made of hydrating vegetables and fruits. Some water-soluble vitamins require water for the body to absorb them. So hydrating yourself becomes crucial if you have to derive the benefits of these vitamins.

Stay cool

Substituting hot and spicy food with food that is refreshing is the best option to beat the summer heat. What other foods can be best other than salads made of hydrating and cooling fruits and vegetables?

HOW DOES APPLE CIDER VINEGAR HELP WITH BLOATING AND GAS?

Apple cider vinegar or ACV as it is popularly known, is very effective in case of bloating and gas. Being naturally acidic, it proves helpful for people with low stomach acidity.

Its antimicrobial properties enable it to kill harmful bacteria that thrive in the stomach making it gassy. When choosing your ACV, opt for one that comes with “the mother”. This type of ACV for bloating contains a layer made of yeast and acetic acid bacteria, which imparts a prebiotic character to the ACV.

The food that we consume is generally broken down by the acids present in the stomach. The nutrients are absorbed and the waste products are eliminated. The longer the food stays in the stomach, the higher the chances of bacterial growth, which in turn results in bloating and gas. However, sometimes when the stomach acid is low, the mildly acidic Apple Cider Vinegar for gassy stomach enhances the acidic environment of the stomach, thereby speeding up the process of breakdown of food and elimination of waste.

If you dislike the acidic taste of ACV, or are unable to get enough of it through your diet, you could always opt for an ACV supplement. Setu’s ACV Gummies is a prebiotic-rich natural supplement that can support your weight loss regime and improve digestion.

However, before making any significant changes to your diet, it is always advisable to consult your health practitioner.

What are the different ways of incorporating ACV into the diet?

Besides using ACV for gas in salad dressings, there are other simple ways to incorporate ACV into the diet:

• You can make delicious tea with apple cider vinegar for bloating. Add a tablespoon of apple cider vinegar to a cup of boiled water. Make it yummier with a teaspoon of lime juice and a few drops of honey.
• If you do not like the bitter taste of ACV, you can cover up the bitter taste by adding ACV to any smoothie. Choose the fruits of your choice, a few ice cubes and a tablespoon of apple cider vinegar for better digestion and blend them in a mixer for a delicious and healthy smoothie.
• You can also kickstart your day with a tablespoon of ACV in a glass of warm water. It will ease your bowel movement and give you respite from gas and bloating.

Conclusion

As you can see, including nutritious salads in your diet has several advantages. They not only contain a wealth of beneficial nutrients, but they can also make you feel satiated, improve your body's absorption of vitamins and minerals, help you lose weight, and even keep you cool.

Furthermore, they lubricate the digestive tract, making it easier for denser food to travel down the tract for healthy digestion. Apple cider vinegar for gas and bloating has been a popular remedy. By adding ACV to salad dressings, you can make them healthier and prevent gas and bloating.

FAQS

What are the different ways to use ACV for bloating?

There are different ways in which you can incorporate apple cider vinegar for gassy stomach in your daily diet. One of the best ways, and a very traditional way of consuming it, would be to dilute it with a little water and have it twice a day. Some also prefer to have it without water, but diluting it is better. You can also add it to your salads as a dressing. Apple Cider Vinegar goes very well with a lot of salads. You can add it to a smoothie. It will not just help mask the acidic taste of the ACV, but also enhance the nutritional value of your drink.

Can you consume too much Apple Cider Vinegar for bloating?

Apple Cider Vinegar is generally not considered harmful. However, prolonged use can have some side effects. Make sure to practice good oral hygiene when consuming apple cider vinegar for bloating and gas. Regular brushing of teeth is important to prevent any harm to the tooth enamel. Diluting ACV can also help counter the side effects, thereby preventing it from hindering stomach acid production. However, a doctor’s opinion should always be taken for a proper and complete diagnosis.

Can I only eat salads and nothing else?

While including salads in you diet is a good for health, vegetable salads cannot replace whole meals. They are good for fibre and micronutrients, but you will still need to consume healthy fats, proteins and other minerals and vitamins. Your goal should always be to consume a balanced diet so that your body gets all the nutrients it needs to function properly. A dietician can help you plan a meal that’s nutritious and also helps you achieve your weight-focused goals. Don’t let your weight-loss goals get in the way of good health.

Does the consumption of bananas help in relieving gas and bloating?

As bananas ripen, their resistant starch is broken down into simpler sugars that are easier to digest. As a result, eating ripe bananas may aid in the reduction of gas and bloating.

Do probiotics help in eliminating gas?

Probiotics aid in the elimination or reduction of common gastrointestinal symptoms such as abdominal pain, bloating, gas, reflux, and even nausea/vomiting. These foods help to populate your gut with beneficial bacteria that aid in the digestion of the food you eat.