Summer Challenges: How to Enjoy Your Free Time Without Bloating and Extra Pounds

Summer Challenges: How to Enjoy Your Free Time Without Bloating and Extra Pounds

by Sarah Verberght in News

Don’t Stress, but Pay Attention to Your Fiber Intake!

Summer, like the holiday season at the end of the year, often disrupts our usual eating habits. Even those who typically eat healthily tend to indulge more during vacations, outdoor events, and trips. Relaxation is important, but so is supporting your gut health and maintaining proper fiber intake.

Fiber not only helps prevent extra vacation pounds but also aids digestion, keeping you feeling good. Here are some common questions you might have:

  • Relax without overthinking your fiber intake.
  • Maintain gut health while eating differently.
  • Avoid bloating or digestive issues on vacation.

By following even a few simple tips, you can maintain your gut health and enjoy your summer without discomfort.

Fiber-Rich Snacks: Boost Your Beach Menu!

Beach snacks often lack fiber. Foods like hot dogs, hamburgers, and fries provide little nutritional value. Here’s how to add more:

  • Fiber-rich breakfast before heading out.
  • Pudding with fruits and seeds or yogurt with oats.
  • Choose corn or pickles instead of fries.
  • Pack fruits, pumpkin seeds, or peanuts.

Fiber Intake During Travel

Long car or plane trips can impact digestion. Maintain your fiber intake:

  • Avoid processed snacks.
  • Pack nuts, dried plums, or whole-grain crackers.
  • Stay hydrated to support digestion.

Smart Choices at Hotels and Restaurants

Buffets often include fiber-rich options. Choose:

  • Whole-grain breads and veggies.
  • Unsweetened cereals with yogurt and seeds.
  • Grilled vegetables or salads.
  • Fill a third of your plate with vegetables.
  • Choose fruit-based desserts.

Fiber Options When Raw Produce Isn’t Safe

If raw fruits and veggies aren’t recommended, try:

  • Cooked veggies and peelable fruits.
  • Fiber supplements with prebiotics.
  • Start fermented foods weeks before your trip.

Sweet Fiber Sources. Yes, Even Ice Cream!

Ice cream can add fiber:

  • Look for fiber-rich flavors like raspberry or nuts.
  • Choose a small portion and stay active.
  • Make popsicles with yogurt and fruits.

Exercise for a Healthy Gut

Regular activity promotes digestion. Stay active with walking, swimming, or hiking to enjoy treats while keeping your gut healthy.

Reference: Soltész E., Gajda Z. "The Fiber is Good!" Budapest: BOOOK Publishing; 2020

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