5 foods swaps to avoid bloating and too much gas

Yeah, the "dad bod" concept can be a wise go-to cover-up for men, nowadays, to save their own skin from that mortifying bulge that is a bloated tummy. Or, they can simply stop making excuses and try one of these effective food swaps to get rid of that unsightly flabs and have a flatter mid-section.

Food Swap 1:  cereal over bread

According to the blog of The Science of Eating, who has a very noble goal of helping the world reduce weight one muffin top at a time, it is best to start your day on a right note by opting for a breakfast that won't contribute to a disrupted digestive system.

One of the culprits of a bad tummy is constipation and you can keep away from this by eating food packed with fibers such as organic, high-fiber cereals. This could help facilitate a swift elimination to make you feel lighter.

Food Swap 2:  hard cheese over soft cheese

Lactose can also be hard on your stomach, especially if your body has intolerance against it. It could give you extreme discomfort, not to mention a lot of bad gas.

Cosmopolitan advises going for solid and aged cheese like cheddar, parmesan, and Swiss as they contain less lactose compared to soft cheeses like cream cheese, ricotta, and sour cream.

Food Swap 3:  grilled fish over greasy food

Food that are covered with a lot of grease should be avoided at all cost if you are trying to avoid bloating, says Holmes Place. Snacks like hamburgers, chips, and doughnuts are bad because they take more time to get digested by the stomach because of the fats. This could lead to bloating because of the gas formed during this longer digestion period. Choose grilled fish, instead, which are rich in Omega-3 and a whole lot easier to digest.

Food Swap 4:  salt-free seasoning over salt-based seasonings

Prevention.com notes that while we tend to love our salt-based seasonings because of the added flavor, we are also inviting water to stick longer in our body. This is because salty food help retain more fluid. This will result to more water weight, thus, a bloated look.

Food Swap 5: root vegetables over sugary snacks

Eating food loaded with a lot of sugars can result to bloating and can give you gas, says One Green Planet. They are also bad for your tummy as they tend to favor the bad over the good gut bacteria.

It is better to choose the healthier alternative of naturally sweet food like root vegetables. These veggies are easier to digest. You can go for vegetables like sweet potatoes, carrots, red bell peppers and winter squash.