"Foods That Are Good Sources of Water"

 

HOW MUCH WATER IS IN YOUR DIET? Drinking liquids isn't the only way to stay hydrated. You typically get about 20% of your water each day from food. You can get even more if you eat certain things. And there are benefits to taking in water through food: You absorb it more slowly and get nutrients along the way.

CUCUMBERS: They’re 95% water and low in calories. They also may help fight inflammation and might even slow the aging process. They’re great in a salad or as an edible scoop for dips.

CARROTS: This one may be a surprise. Crunchy and dense, you wouldn’t think they’re full of water. But they are, around 90%. And they’re loaded with beta carotene and other antioxidants that protect you against cancer and keep your heart strong. Add them to a salad or have them as a snack.

ZUCCHINI: This green squash that grows like a weed in the South is 95% water. It has antioxidants -- things that help protect your cells from damage -- including two that are good for your eyes. It’s great grilled or roasted in the oven.

ICEBERG LETTUCE: It’s 95% water, and while it has fewer nutrients than some other greens, it does give you a few things. Besides fiber -- which helps keep you regular -- it also delivers potassium, manganese, iron, calcium, magnesium, and phosphorous -- all essential minerals that can help keep you healthy.

SPINACH: Here’s a green leafy veggie that can be used raw in a salad or sauteed as a side dish. It doesn’t have quite as much water as iceberg lettuce, but it’s loaded with vitamin K, folate, manganese, and magnesium, plus antioxidants that help fight inflammation and cancer.

CELERY: It has a satisfying crunch and is still 95% water. It’s also low in calories and high in vitamin K, folate, and potassium. And celery is good for digestion because it has lots of fiber and helps prevent inflammation in your digestive system.

CAULIFLOWER: You may not have thought of this one, but it’s 92% water. It’s also rich in vitamin C, vitamin K, and other essentials. And it has other nutrients that may help lower cholesterol and protect you against cancer. But don’t boil it -- roast it to keep in the nutrients.

SOUP: No surprise here: The whole idea of soup is that it’s largely liquid. But it’s a great way to get fiber and nutrients as well -- and there’s one for every taste. Make broth from fish, chicken, or vegetables, and add almost anything to it, from beans to greens and meats -- even pasta. Homemade chicken soup is not only good for hydration, but it also might help fight the common cold.

TOMATOES: They’re 95% water, and they can add flavor and sweetness to a sandwich or salad. They have lots of antioxidants, including one called lycopene that may help fight cancer. They also can help lower “bad” cholesterol (LDL) and may boost your overall heart health.

WATERMELON: This summer treat is a good way to stay hydrated when it’s hot. It’s sweet, but low in calories, and can quench your thirst, thanks to its 91% water content. Like tomatoes, it has lots of lycopene, an antioxidant that may protect your cells from sun damage and help your skin.

STRAWBERRIES: They’re 91% water and also have lots of antioxidants, especially flavonoids -- chemicals that help your brain stay sharp and healthy. Eat them for dessert with a bit of whipped cream, or put them in a summer salad.

YOGURT: It’s 85% water and a great source of protein and electrolytes that make your heart and other organs work the way they should. It also has bacteria (probiotics) that are good for digestion and help keep you regular. Have some with a few strawberries to get even more water in your afternoon snack.

OATMEAL: Made with water or low-fat or skim milk, it can help keep you hydrated and give your heart a boost. It can lower your cholesterol levels and may even help ward off type 2 diabetes and breast cancer. It’s a healthy way to start the day -- as long as you watch the added sugar.

GRAPEFRUIT: That sour bite can sure wake you up in the morning. Plus, at 90% water, it will help keep your body hydrated. It’s also full of fiber and nutrients, especially vitamin C, which helps your immune system and can protect your cells against damage. But it can cause problems if you take certain medications, so check with your doctor first if you take any prescription drugs.

MEDICALLY REVIEWED BY: Kathleen M. Zelman, RD, LD, MPH, WebMD on November 30, 2022

SOURCES:

CDC: “Water and Nutrition.”

Cleveland Clinic: “Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger.”

Mayo Clinic: “Consumer health.”

Organic Facts.

UCLA Integrative Medicine: “An Inside Scoop on the Science Behind Chicken Soup and the Common Cold.”

USDA National Nutrient Database.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“7 Foods That Reduce Bloating and 5 That Cause It”

 

Hate feeling puffed up after a meal? Keep your digestive system humming along by eating flat-belly foods and avoiding those that bloat.

WHERE’S THAT BLOAT COMING FROM? If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating. We asked a nutritionist for the top foods that lead to bloat, plus the seven best foods you should eat to reduce uncomfortable bloat and gas.

WORST: BROCCOLI, CABBAGE, KALE - Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. But don't shun those healthful greens just yet. "Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," Cynthia Sass, RD, MPH, Health contributing nutrition editor, tells Health. So, keep eating the green stuff, but limit your portions. And if you absolutely can't part ways with even a gram of kale, steam it: "Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract," Sass says. It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest.

WORST: LEGUMES - It's probably not news to you, but beans, along with lentils, soybeans, and peas, are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can't absorb. So, when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas, which can balloon your waist. Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. "If you eat fruits, veggies, nuts, whole grains, and beans often, they won't bother you as much as if you eat them sporadically," Sass says.

WORST: DAIRY- If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant—which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating. So, before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.

WORST: APPLES - An apple a day may save you a trip to the doctor's office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can't tolerate, Sass says. The result? You guessed it: gas and the inevitable puffy feeling. Apples are a great snack, however, so don’t give up on them altogether. "Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema," Sass says. Eat them in moderation and separately from meals, and time your eating right: "If you'll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple," Sass says. Other fruits that bloat: pear, peaches, and prunes.

WORST: SALTY FOODS - Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn't as simple as steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, plus people with diabetes, high blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out.

BEST: CUCUMBER - People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass. "Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes," she adds. So, slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.

BEST: BANANAS - Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation. "Bloating can also be caused by constipation," Sass says. "If you’re not able to eliminate waste in the GI tract, you become 'backed up' so to speak, which can lead to a bloated look."

BEST: PAPAYA - The enzyme in papaya, papain, helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract. Eat papaya whole and fresh or blended into a smoothie.

BEST: ASPARAGUS - Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat. It also contains prebiotics, which help support the growth of 'good' bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas. Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.

BEST: YOGURT, WITH PROBIOTICS - Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it. So, eat your bloat away with yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.

BEST: FENNEL SEEDS - Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass. You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.

BEST: GINGER - Ginger contains the digestive enzyme zingibain. which helps your digestive system break down protein. The compound potentially helps food be digested more easily, reducing bloat, gas, or constipation. If you already feel bloated, you probably don't want to eat—so instead, sip homemade ginger tea: Steep a few slices of sliced ginger in a mug of hot water for five to 10 minutes.

BEST: PEPPERMINT AND CHAMOMILE TEA - If you're feeling puffy after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

BY: Charlene K. Petitjean, Health Magazine, Updated September 28, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“How to Keep Your Gallbladder Happy”

DON’T SKIP MEALS: Your gallbladder releases bile each time you eat. When you skip meals, those bile juices build up. This raises the cholesterol levels in your gallbladder. Over time, the waxy fats can harden into gallstones. Some bile acids also may make you more likely to get gallbladder cancer. So carve out time for regular meals.

PICK WHOLE GRAINS: They pack lots of rough fiber, which lowers your LDL, or “bad,” cholesterol. That protects your heart and helps keep gallstones away. Fiber gets your digestive system moving and flushes bile from your body. Aim to eat more high-fiber foods like whole-grain bread and pasta and brown or wild rice. Other whole grains include oatmeal, popcorn, barley, and bulgur.

GET TO A HEALTHY WEIGHT: Being overweight or obese raises your chances of getting gallstones. One study found that obesity makes you three times more likely to get gallstone disease. That’s because extra pounds can make your gallbladder larger and not work as well, and raise your cholesterol levels. That’s especially true if you carry your extra weight around your waist instead of in your hips and thighs.

LOAD UP ON FRUITS AND VEGGIES: You know that fresh produce is good for your body. That includes your gallbladder. For starters, fruits and greens brim with vitamins, including C and E. Both have been shown to help protect against gallstones. Fruit and veggies also are high in water and fiber, which can help you stay full. This can help you drop pounds. For the biggest benefit, eat lots of different produce.

CUT BACK ON FRIED FOODS: Your gallbladder has to work harder to help digest fatty foods. Fried foods are often high in saturated fat, which raises cholesterol in your blood. So a lot of greasy fare can lead to gallstones. Plus, it’s high in calories, which can make your scale creep up. One study found that people who eat fried foods more than four times a week were 37% more likely to become overweight or obese than those who had it half as often.

SNACK ON BERRIES, PEPPERS, AND KIWI: These colorful fruits and veggies pack in vitamin C. Studies show that people who get more vitamin C are less likely to get gallbladder disease and gallstones than those who eat less. Experts think that low levels of the vitamin may up the amount of cholesterol in your bile. Women should get 75 milligrams and men should get 90 milligrams a day. Good choices include strawberries, broccoli, cantaloupes, baked potato, and citrus fruits.

AVOID CRASH DIETS: Your friend dropped 10 pounds in a week on super low-calorie plan. Sounds tempting, but crash diets can harm your heart -- and your gallbladder. That’s because losing a lot of weight quickly keeps your gallbladder from emptying right. This can set the stage for gallstones. To slim down safely, aim to shed 1 to 2 pounds a week by eating healthy and exercising.   

DRINK LOTS OF WATER: For many people, drinking eight glasses of H2O a day is a reasonable goal. Not everyone needs that much. But if you get less than your body requires, it can take a toll on your gallbladder. Water helps the organ empty and keeps bile from building up. This protects against gallstones and other problems. Sipping more also can help you slim down. Research shows people who drink more water eat fewer calories and less sugar.

SWAP IN OLIVE OIL: This staple of the heart-healthy Mediterranean diet is also good for your gallbladder. It’s a great source of unsaturated fat, which prompts your gallbladder to empty. One study found that men who ate the most unsaturated fat were 18% less likely to have gallbladder disease than those who got the least. When cooking, switch butter with olive oil. Other healthy fat picks include fatty fish like salmon, nuts, and avocados.

GET MOVING: Physical activity burns calories, boosts mood, and protects your gallbladder. Research found that women who exercised the most lowered their odds of having gallbladder disease by 25% compared to their couch potato peers. Aim for 30 minutes of workouts 5 days a week. Just starting out? Talk with your doctor about starting with 5-10 minutes at a time. Every bit helps.

SIP A GLASS OF ALCOHOL: Go ahead, enjoy a glass of wine or beer with dinner. Studies show that alcohol can lower your chances for gallstones and gallbladder cancer. Alcohol has been shown to raise levels of HDL, or “good,” cholesterol. Some experts think that it may have an effect on the cholesterol in bile. But too much booze can harm the gallbladder, so limit yourself to no more than one drink a day for women and two drinks for men.

WATCH YOUR MEAT, BUTTER, AND CHEESE: The fat in meat and dairy foods is saturated. This kind raises your bad cholesterol level, and in turn may make you more likely to get gallstones. Go for foods with non-saturated fats like those found in fish and vegetables instead.  Cook with vegetable oils instead of butter and lard.

GO NUTS: They pack a lot of nutrition into a small size. Nuts are high in fiber and healthy fat. They also have lots of plant sterols, compounds that block your body from absorbing cholesterol. This may help protect against gallstones. One study found that women who ate an ounce of nuts five times a week were 25% less likely to need gallbladder surgery than those who ate them rarely. Snack on them, or sprinkle a few nuts on cereal, salads, and other dishes. Just watch the calories.

LEAN TOWARD VEGETARIAN: You don’t need to swear off meat for your gallbladder. But eating more meals with plant-based protein like beans and tofu may cut your odds for gallbladder disease. That’s because they’re high in fiber and low in saturated fat. You might go vegetarian 1 day a week. Delicious meat-free meals include a tofu stir-fry, bean burritos, falafel wrap, and vegetable and cheese pizza.

SHOULD YOU TRY A CLEANSE? Gallbladder cleanses are a thing. They claim to prevent or treat gallstones if you skip foods for a few days and drink only a mix of olive oil, herbs, and juice. The idea is that this breaks up gallstones so you can pee them out. But research suggests that those stones are actually lumps of oil and juice. The cleanses also can cause side effects, such as stomach pain, nausea, and diarrhea. So stay away.

REVIEWED BY: Melinda Ratini, DO, MS on February 24, 2020, WebMD

Academy of Nutrition and Dietetics: “What is a Whole Grain?”
Alcoholism: Clinical and Experimental Research: “Prospective Study of Alcohol Consumption Patterns in Relation to Symptomatic Gallstone Disease in Men.”
Alternative Medicine: “Nutritional Approaches to Prevention and Treatment of Gallstones.”
American Heart Association: “Saturated Fat.”
American Journal of Clinical Nutrition: “Frequent Nut Consumption and Decreased Risk of Cholecystectomy in Women.”
American Journal of Surgery: “Soluble Dietary Fiber Protects Against Cholesterol Gallstones.”
Annals of Internal Medicine: “The Effect of Long-Term Intake of cis Unsaturated Fats on the Risk for Gallstone Disease in Men: A Prospective Cohort Study,” “The Relation of Physical Activity to Risk for Symptomatic Gallstone Disease in Men.”
Archives of Internal Medicine: “Serum Ascorbic Acid and Gallbladder Disease Prevalence Among US Adults.”
BMC Gastroenterology: “Vitamin C Supplement Use May Protect Against Gallstones: Observation Study on a Randomly Selected Population.”
British Medical Journal: “Meal Frequency and Duration of Overnight Fast: A Role in Gallstone Formation?”
CDC: “Behaviors and Attitudes Associated with Low Drinking Water Intake Among US Adults, Food Attitudes and Behaviors Survey, 2007.”
Critical Reviews in Food Science and Nutrition: “Vitamin C and Plasma Cholesterol.”
European Society of Cardiology: “Crash Diets Can Cause Transient Deterioration in Heart Function.”
Fruits & Veggies More Matter: “Key Nutrients in Fruits & Vegetables.”
Gastroenterology: “Drinking Water to Prevent Gallstone Formation.”
Hepatology: “Elevated Body Mass Index as a Symptomatic Gallstone Disease: A Mendelian Randomization.”
Human Kinetics Journal: “Physical Activity and the Risk of Gallbladder Disease: A Systematic Review and Meta-Analysis of Cohort Studies.”
International Journal of Cancer: “Risk Factors for Gallbladder Cancer.”
JAMA Internal Medicine: “Serum Ascorbic Acid and Gallbladder Disease Prevalence Among US Adults.”
Journal of Health, Population, and Nutrition: “Association Between Diet and Gallstones of Cholesterol and Pigment Among Patients with Cholecystectomy: A Case-Control Study in Korea.”
Lipids: “Dietary Fats Rich in Saturated Fatty Acids Enhance Gallstone Formation Relative to Monounsaturated Fat in Cholesterol-Fed Hamsters.”
Mayo Clinic: “Gallbladder Cleanse: A ‘Natural’ Remedy for Gallstones?” “Gallstones,” “Water: How Much Should You Drink Every Day?”
National Institutes of Diabetes and Digestive and Kidney Diseases: “Dieting & Gallstones.”
National Institutes of Health: “Galled by the Gallbladder?” “Vitamin C.”
Nutrients: “Association of Circulating Vitamin E Levels with Gallstone Disease.”
Nutritional Epidemiology: “Plain Water Consumption in Relation to Energy Intake and Diet Quality Among US Adults, 2005-2012.”
Nutrition, Metabolism, and Cardiovascular Diseases: “Consumption of Fried Foods and Weight Gain in a Mediterranean Cohort: The SUN Project.”
Preventative Medicine: “Vegetable Protein Intake is Associated with Lower Gallbladder Disease Risk: Findings from the Women’s Health Initiative.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.