7 Surprising "Healthy" Foods You Should Actually Avoid

How can I tell if I'm bloated?

Before I became a mom, it was easy for me to recognize the immediate signs of bloating. I only experienced it during PMS and the week of my cycle, but it always went away for a few weeks. Not only that, I used to be able to pinpoint which foods were the culprit of horrific period cramps and the inevitable gassiness that seemed to make my cycles 10x worse. Now, things are up in the air and I'm joining the ranks of other curious women who want to know what's considered bloating.

Dr. Connor says, "There are various symptoms a woman may experience if she’s bloated. Bloating may make you feel like your stomach is tight or full and can cause abdominal pain, swollen/distended stomach, flatulence, belching, and/or stomach cramps. It’s not uncommon to experience multiple symptoms of bloating at once."

I don't think I need to mention just how uncomfortable things can feel when experiencing multiple bloating symptoms.

What triggers bloating symptoms?

I mentioned my daily cycle as one of the reasons I knew I used to experience bloating, but there are more things that can trigger it. "Bloating occurs when your gastrointestinal or digestive system(s) are filled with gas or liquid and there are six common potential causes," says Dr. Connor.

She lists having gas as one of the first reasons. "It’s normal to experience symptoms of excess gas, especially after eating and/or drinking as you may have also swallowed small amounts of air. Certain factors may increase the likelihood that you experience bloating after eating, such as chewing gum, drinking carbonated beverages, and/or eating or drinking too fast."

Hearing this reminds me of the moments I was told to slow down when eating my food as a little girl.

There's also the chance that you have a food intolerance. I only speak for myself when I say that I'm only able to consume dairy in small increments and tomato sauce? Well, I can just forget that because lately my stomach skips bloating and heads right to nausea. What gives, you ask?

Dr. Connor says, "You can experience bloating if your digestive system has trouble breaking down certain foods. Common food intolerances that can lead to bloating include lactose intolerance, gluten intolerance, and/or fructose intolerance." Feeling mind-blown about possibly having a fructose intolerance? Same here, but Dr. Connor explains what happens when our body breaks down certain foods.

"There are also chemicals found in particular foods that can increase the chances of bloating after they’re ingested, including histamine (found in wine and cheese), caffeine, alcohol, sulfites (found in beer and wine), and monosodium glutamate (MSG – found in ripe fruit and cured meat)," she says.

If you're hearing someone play the world's smallest violin, it's me mourning the fact that my two greatest loves — wine and cheese — may not be the best things to consume together.

I can say it's been a while since I've been constipated, but only because my doctor all but demanded that I start taking probiotics and eating more probiotic-rich foods. Still, it always sucks when constipation happens which explains the bloating that tends to follow.

"When your large intestine absorbs too much water from your stool, it becomes harder and more difficult to pass. The resulting buildup of stool in your colon can lead to bloating, swelling, and stomach/abdominal pain, and you’re particularly susceptible to constipation if you’re not getting enough fiber, water, or exercise. Changes to your daily routine or an increased level of stress can also contribute to constipation and bloating," says Dr. Connor.

Somehow this is oddly comforting to know that stress can also be a culprit.

Like I mentioned before, starting your period is one of the reasons you can experience bloat. What Dr. Connor says next will occupy a space in your mind if you're never considered what happens during that special time of the month.

"Certain hormones, like estrogen, can cause your body to hold onto water, which can cause swelling in the abdomen. Estrogen can also interact with progesterone in your digestive system, leading to increased gas in your intestines. Bloating prior to your period may also be caused by the increase in volume in your uterus just before your period starts," she says.

I've been prescribed different medications after two of my surgeries and found that I experienced unusual bloating that led to horrific cycles. Dr. Connor says there's a reason why certain medications or supplements can cause this to happen.

"...fiber supplements can cause bloating or constipation when the supplement isn’t taken with enough water. Other medications that can lead to bloating and/or constipation include opioids like hydrocodone or oxycodone, non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen, iron supplements, and antihistamines like Benadryl," she offers.

Although I no longer take Benadryl, I can confirm I experienced a ton of bloating when trying to combat my allergies.

Lastly, Dr. Connor says there could be underlying medical reason you're experiencing bloating. "People living with gastrointestinal diseases like Celiac Disease, an inflammatory bowel disease such as Crohn’s or ulcerative colitis, or irritable bowel syndrome are more likely to experience bloating, excess gas, and constipation."

She also says, "Underlying liver disease or cancers can also cause bloating in the abdomen, which is why you should talk to your doctor if you are experiencing prolonged symptoms associated with bloating, or if you’re having any additional symptoms such as vaginal bleeding, or pelvic pain, blood in your stool, difficulty swallowing, or any excess fatigue or unexplained weight loss."

What are some ways to reduce bloating in general and during PMS/menstrual cycles?

Dr. Connor says managing bloating can depend on what's triggering your symptoms. It's always best to schedule an appointment with your doctor if you concerned about your digestive health, but there are things you can do at home to provide some relief.

"At-home solutions include over-the-counter (OTC) medications like Gas-X or antacids that can be taken together or separately. Probiotics can also help reduce gas and restore the balance of bacteria in your digestive tract. Herbal remedies like peppermint, chamomile tea, or turmeric, can aid digestion, and peppermint oil can help relax muscles in the stomach that aid in the passing of gas."

She also suggests that you increase your fiber intake, incorporate exercise in your routine, and stay hydrated.

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

The Best Romantasy Books

Fourth Wing by Rebecca Yarros

*Sigh* Where do I start? This book squeezed my heart and cradled it at the same time. It also stoked an inner fire that felt eerily similar to a couple of scenes in the book that I've bookmarked 👀.

Meeting Violet Sorrengail was like peeling back the layers of thoughts I had about myself as a child. She initially thinks she's too fragile to be a gifted dragon rider like her siblings Brennan and Mira, but her mother — General Sorrengail — isn't easily swayed. So, off Violet goes to train or die trying.

From enemies who are more than willing to kill her at a heartbeat to developing a deep bond with two dragons — something that's unheard of — Violet finds herself realizing she's more powerful than she's given herself credit for.

Iron Flame by Rebecca Yarros

I'm still trying to make sense of the way Iron Flame took my emotions on the wildest ride. Although I'm still recovering and yearning for more, I have to commend Rebecca Yarros for giving us two of the best Romantasy books of our time.

When we catch up with Violet Sorrengail again, she's managed to enter her second year at Basgiath War College without dying. Although she's a lot more resilient than she gives herself credit for, she knows there's still so much to learn.

The lessons she's learning are harsher and it seems like she's still being targeted for several reasons. As she tries hard to navigate the things she needs to learn in order to survive, she begins realizing there's an internal threat that's far greater than anyone could've imagined.

It'll take all of her allies, her dragons, and her greatest love to eliminate this threat. The problem is that nothing will ever be the same once it's all said and done.

Deep Is The Fen by Lili Wilinson

If you're looking for a romantasy book that's a little less spicy, Deep Is The Fen is a great read!

It centers around Merry's reluctant interactions with the magic she's been trying so hard to stay away from. When she finds out that her best friend Teddy is joining the Toadmen, she makes it her personal mission to stop him. What she doesn't think anyone knows is her ability to see the swirling magic that surrounds all life forms.

It's this same second sight that comes in handy as she joins forces with her sworn enemy Caraway Boswell. Together, they attend the famed Toad ritual in Deeping Fen and it's only until it's too late that Merry realizes the Toadmen are more sinister than she thought.

And they've been waiting for her.

The Midnight Bargain by C.L. Polk

If you have a taste for more magic, you'll love reading The Midnight Bargain.

Unlike our heroine in Deep Is The Fen, Beatrice Clayborn embraces that she's able to use magic, but she has keep it hidden lest she be confined by a 'marital collar.' If you just shuddered, I'm here to tell you it's as bad as it sounds.

Our dear Beatrice wants to become a Magus, but her family is more concerned with making sure she's prepared to secure an amazing marriage. In other words, women aren't supposed to be able to wield magic as powerfully as men. There's also the fact that her family isn't exactly wealthy so her getting married would truly help them.

Still, Beatrice decides to keep pursuing a desire to become a Magus though her plans are almost ruined when another sorceress steals the one thing that'll secure her position. Desperate to have it in her possession again, Beatrice does a bit of conjuring that leads her to a crossroads.

Will she choose her dreams over her family's future or will she give up everything — magic, who she is at her core, and her goals — to save them?

The Hemlock Queen by Hannah Whitten

I highly recommend that you read The Foxglove King before starting this book, but it's on the list because it's my favorite out of the series!

The Hemlock Queen picks up after the twisted king August has died, but his influence is still felt among the royal court. They're not exactly thrilled that Prince Bastian and the trusted Lore are trying to change what they've become used to, creating a lot more unruliness than they were anticipating. It's in the midst of this that Lore can sense a coldheartedness growing in Prince Bastian that wasn't there before.

As time passes, something begins beckoning to Lore to pay more attention to things around her. It wants her to find the truth about herself and what's in front of her.

She'll have to race against the time to find the answers before she loses Bastian and everything else she loves.

The Hanging City by Charlie N. Holmberg

Lark has spent years hiding from her overly domineering father and hasn't found a place to call home yet. The thing that's kept her safe is her ability to cause anyone to feel fear in her presence which has come in handy. With no other options, she decides to seek refuge among the trolls in Cagmar.

She's quickly accepted into their society because they realize she's not like most humans that are in Cagmar. The only rule she has to follow is to never kill a troll even though the most powerful one utterly despises her for being human.

She'll have to learn how to survive in a brand new way while figuring out things about herself, her past, and the family she grew up in.

A Court of Thorn and Rosesby Sarah J. Maas

The Serpent & the Wings of Night by Carissa Broadbent

I think it's clear we love a good series at Brit + Co, especially if it's one of several 'romantasy' books.

Oraya's not only adopted, but she's also the 'daughter' of the Nightborn vampire king. It's not lost on her that her humanness makes her a target, so she decides to compete in a deadly tournament that the goddess of death has put together.

Oraya's only shot at winning comes from an unlikely rival — the vampire Raihn. Besides his sheer killer instinct, he's also an enemy of the Nightborn vampire king and this makes things incredibly complicated. There's also the fact that's wildly attracted to him.

Despite the fact Raihn clearly reciprocates her feelings, the tournament is unforgiving and has no room for anyone who can't control their emotions.

If you love vampire folklore, you'll thoroughly enjoy reading The Serpent & the Wings of Night!

From Blood and Ash by Jennifer L. Armentrout

Poppy's Maiden path was chosen for her before she was able to form any thoughts and it's meant to be for a noble cause. Yet, it's a lonely task that essentially forbids her from interacting with others or forming intimate relationships. The problem is that Poppy doesn't want to ascend. She wants to fight.

Still, she's bound to her role as a Maiden and tries to do what's expected of her. It's just that her guard Hawke is so attractive and their desires are so hard to ignore underneath the tension that rests on their surfaces. If that wasn't enough to send her way off track, the rising threat of a once forgotten kingdom is looming.

Poppy will have to juggle her own ambitions and desires to make choices that will upend more than just her Maiden path.

Powerless by Lauren Roberts

Paedyn is an Ordinary girl which means a lot in the kingdom of Ilya. Decreed by the King, those who are Ordinary are essentially mortals who weren't gifted with any special powers and have a completely different reality than those who were — the Elites.

She's incredibly smart and knows how to pose as one of the Elites, but her abilities are put to the test when she saves a prince and is determined worthy to participate in the Purging Trials. It's meant for the Elites to show off their powers, but that's what Paedyn lacks.

As the walls close in on her, she'll have to figure out a way to continue her ruse or deal with the consequences that come once it's realized she's Ordinary.