Nutritionists Say You Should Be Eating These Carbs Every Day—They Reduce Bloating!

A lot of carbohydrates get one bad reputationwhen it comes to swelling, stomach pain and weight gain. It is important to note, experts tell us, that there are two types of this macronutrient: simple (associated with processed foods) and complex (healthy and rich in fiber). We reached out to registered dietitians and other health experts to learn more about the latter, and two foods you can eat every day for a healthy source of carbohydrates, fiber, and to promote optimal gut health all the time.

Read on for hints, tips and insights from Lisa Richardsregistered nutritionist and creator of The Candida Diet, Jay CowinNNCP, RNT, RNC, CHN, CSNA, Registered Nutritionist and Director of Formulations for ASYSTEM, and stephanie wellsMS, RD, LD, ACSM-CPT, registered dietitian and owner of Thyme to Go Vegan Nutrition Services.

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quinoa

Quinoa is a gut-healthy option to add to many dishes for its anti-inflammatory properties, and Richards calls it an essential “complete plant-based protein.” One vital tip for a gut-healthy carbohydrate diet and weight loss, says Richards, is to know the difference between the types of carbohydrates you eat. “Contrary to popular belief among health and fitness enthusiasts, carbohydrates are not the enemy of weight loss,” he explains, “in fact, the body requires carbohydrates as its primary source of fuel. carbohydrates and how they are prepared can make it difficult to lose weight.

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“Simple carbohydrates include carbohydrates from processed and refined foods, such as prepared snacks,” he continues. Richards also points out that plains are considered “bad carbs, but they also come from milk and some fruits.” This form of carbohydrate, he continues, “breaks down quickly and is immediately used by the body for energy.” Complex carbohydrates, on the other hand, are considered “good and include whole grains like oatmeal and plant-based carbohydrates like quinoa are more nutrient-dense,” Richards emphasizes. Ultimately, this food may “offer the body more than a quick spike in glucose and stored fat,” he notes, as the fiber content of whole grains alone will help you not only reach your weight loss goals , but also to promote intestinal health.

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Sweet potato

Unlike other types of this carb/vegetable source, Cowin says, sweet potatoes are “a great alternative because they’re low in calories and high in fiber.” According to the USDA, he cites, “A large sweet potato only has 162 calories, and air-frying them also makes them much healthier, since you won’t need oil to cook them.” When it comes to gut health, some may find potatoes soothing and others may feel irritated, as many experts point out that there is no one-size-fits-all approach when it comes to preventing bloating.

Starchy sweet potatoes, adds Wells, provide essential fiber for smoother digestion and “antioxidants, in addition to their energy-providing carbohydrates.” These foods can “help you stay full longer throughout the day,” she concludes, which may also help your gut and your ability to lose weight long-term.