Does Green Juice Have Benefits? All You Have to Learn

Green juice is one of the biggest health and wellness trends of the last decade.

Celebrities, social media influencers, foodies, and wellness bloggers are all drinking — and talking about drinking — green juice.

Green juice enthusiasts purport that this drink offers numerous health benefits, including improved digestion, weight loss, reduced inflammation, and boosted immunity.

Though these claims may make it seem like an obvious choice, green juice also has downsides.

This article reviews everything you need to know about green juice so you can determine whether to add it to your routine.

green-juice



What is green juice?

Green juice is a beverage made from the juices of green vegetables.

There’s no official recipe, but common ingredients include celery, kale, Swiss chard, spinach, wheatgrass, cucumber, parsley, and mint.

Given that green juice tends to taste bitter, most recipes add small quantities of fruit — which may or may not be green — to sweeten it and improve its overall palatability. Popular fruit options include apples, berries, kiwi, lemons, oranges, and grapefruit.

The most dedicated green juice drinkers prefer fresh, homemade juice, but you can buy it from specialty juice cafés too.

Commercial green juices are available as well, but some varieties contain added sugar, which reduces the drink’s nutrient density. Excess sugar intake is also linked to several adverse health effects.

Moreover, many bottled green juices are pasteurized. This process heats the juice to kill harmful bacteria and extend shelf life, but it may damage some of the heat-sensitive nutrients and plant compounds found in fresh juice.

SUMMARY
Green juice is made from various green vegetables and herbs. Fruit is often included to sweeten the final product.


Potential health benefits

Green juice is not a substitute for a balanced and healthy diet, but it shares many of the benefits that come along with eating more fruits and vegetables.

Green veggies and their juices are excellent sources of several essential vitamins, minerals, and beneficial plant compounds. For example, Swiss chard and kale are packed with vitamins A and K, while wheatgrass supplies plenty of vitamin C and iron (2Trusted Source, 3Trusted Source, 4Trusted Source).

Research suggests that eating leafy green vegetables daily may help reduce inflammation, heart disease risk, and your risk of age-related mental decline (5Trusted Source, 6Trusted Source).

There’s also evidence that certain compounds in fresh juice can function as prebiotics, which feed and support the growth of beneficial bacteria living in your digestive tract (7Trusted Source, 8Trusted Source, 9Trusted Source).

Routine prebiotic intake is linked to numerous benefits, including reduced constipation, weight maintenance, and improved immune function (9Trusted Source).

Moreover, many people find that drinking their vegetables and fruits is an easy and efficient way to boost their intake of valuable nutrients (10Trusted Source).

Finally, certain people, such as those who’ve had surgery on the stomach or intestines, can benefit from green juice, as it’s easier to digest. For these populations, juicing is a short-term option during recovery.

Speak to your healthcare provider or dietitian about juicing for your specific condition.

SUMMARY
Regular green veggie intake may reduce inflammation, as well as support heart and brain health. Fresh juice may also play a role in promoting healthy digestion. Also, specific populations can benefit from juicing in the short term while healing.


Possible downsides

Although drinking green juice is a great way to increase your intake of a variety of important nutrients, there are several drawbacks you should consider before buying into the trend.

Low in fiber

Juicing a fruit or vegetable removes the majority of its fiber (11Trusted Source).

Fiber is vital to a healthy diet. Adequate fiber intake supports heart health by helping manage blood pressure, blood sugar, and cholesterol levels. It may also relieve certain digestive disorders, such as acid reflux, diverticulitis, and intestinal ulcers (12Trusted Source).

The Institute of Medicine recommends a daily intake of 25 grams for women and 38 grams for men.

Given that green juice doesn’t contain much fiber, it shouldn’t be used to substitute your veggie or fruit intake.

If you’re considering adding green juice to your wellness regimen, don’t forget to eat plenty of whole vegetables and fruits as well.

May raise blood sugar

If you have diabetes or another medical condition that contributes to poor blood sugar control, juices may not be the best option for you.

These drinks tend to be low in fiber and protein, two nutrients that support balanced blood sugar (13Trusted Source, 14Trusted Source).

Green juices made only with veggies are lower in carbs and unlikely to negatively affect your blood sugar. However, if you prefer your green juice with fruit, the sugars in the fruit may contribute to unwanted increases in your blood sugar levels.

You can mitigate this effect by pairing your juice with a meal or snack that provides fiber and protein, such as flax crackers with cheese, veggie sticks with tuna salad, or oatmeal with unsweetened plant milk and almond butter.

That said, you should be especially wary of store-bought green juices, as these may pack added sugar. Check the label and ensure that fruits or veggies are the only ingredients.

You can also check the nutrition label for added sugar, which should be zero. This is distinct from “total sugars,” which will account for the natural sugar found in fruits.

May harm your kidneys

Drinking green juice in moderation can boost your intake of multiple nutrients, but too much may cause serious side effects.

Green vegetables are a rich source of oxalic acid, or oxalate, which is considered an antinutrient because it binds to minerals in food and stops your digestive tract from absorbing them.

The amount of oxalates you typically consume from whole vegetables in a balanced diet isn’t harmful. However, green juices tend to be highly concentrated sources of oxalate.

Too many oxalates can lead to negative health effects, including kidney stones and even kidney failure (15Trusted Source).

A handful of recent cases of acute kidney failure have been attributed to excess oxalate intake from green juices and smoothies included in cleanse or fasting protocols (16Trusted Source, 17Trusted Source).

Although juice cleanses, detoxes, and fasts are a popular trend, relying on green juice — or any other juice — as a sole source of nutrition is never necessary and may harm your health.

If you plan on including green juice in your diet, play it safe by practicing moderation and eating balanced meals that include a variety of whole foods.

SUMMARY
Green juice is healthy when consumed in moderation but lacks certain important nutrients like fiber. What’s more, drinking too much may harm your blood sugar and kidney function.


Should you start drinking green juice?

Although green juice is often marketed as a cure-all with exceptional healing powers, it gives you nothing that you can’t get from eating whole vegetables and fruit.

As such, the drink is largely overhyped.

That said, it can be a nutritious component of your diet as long as you drink it in moderation and don’t use it to replace whole veggies and fruit. Furthermore, you may find it to be a simple way to boost your intake of a number of nutrients.

Just remember to read food labels if you buy store-bought varieties, as these may harbor added sugar. If you have diabetes or another blood sugar condition, you may also want to limit yourself to those that only contain vegetables.

Finally, keep in mind that you can’t depend on juice to meet all of your body’s nutrition needs.

SUMMARY
Green juice doesn’t offer any benefits beyond those associated with fresh produce. However, if it helps you get more nutrients in your diet, it’s safe and healthy in moderation.

Conclusion

Green juice is extracted from green vegetables like kale, spinach, and celery. Some green juices may also include fruit.

This beverage is a rich source of numerous nutrients and plant compounds that support heart health, digestion, and immunity. Still, it’s lacking in fiber and may contribute to poor blood sugar control or kidney issues if consumed in excess.

If you drink green juice, be sure to moderate your intake and include it as part of a balanced diet.


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Top 15 Foods to Avoid If You Have Bad Kidneys

Your kidneys are bean-shaped organs that perform many important functions.

They’re in charge of filtering blood, removing waste through urine, producing hormones, balancing minerals, and maintaining fluid balance.

There are many risk factors for kidney disease. The most common are uncontrolled diabetes and high blood pressure.

Alcoholism, heart disease, hepatitis C virus, and HIV infection are also causes (1Trusted Source).

When the kidneys become damaged and are unable to function properly, fluid can build up in the body and waste can accumulate in the blood.

However, avoiding or limiting certain foods in your diet may help decrease the accumulation of waste products in the blood, improve kidney function, and prevent further damage.

diet


Diet and kidney disease

Dietary restrictions vary depending on the stage of kidney disease.

For instance, people who are in the early stages of chronic kidney disease will have different dietary restrictions than those with end-stage renal disease, or kidney failure.

Those with end-stage renal disease who require dialysis will also have varying dietary restrictions. Dialysis is a type of treatment that removes extra water and filters waste.

The majority of those with late- or end-stage kidney disease will need to follow a kidney-friendly diet to avoid the buildup of certain chemicals or nutrients in the blood.

In those with chronic kidney disease, the kidneys cannot adequately remove excess sodium, potassium, or phosphorus. As a result, they’re at higher risk of elevated blood levels of these minerals.

A kidney-friendly diet, or renal diet, usually involves limiting sodium and potassium to 2,000 mg per day and limiting phosphorus to 800–1,000 mg per day.

Damaged kidneys may also have trouble filtering the waste products of protein metabolism. Therefore, individuals with chronic kidney disease in stages 1–4 may need to limit the amount of protein in their diets (3Trusted Source).

However, those with end-stage renal disease undergoing dialysis have an increased protein requirement (4Trusted Source).

Here are 17 foods that you should likely avoid on a renal diet.


1. Dark-colored soda

In addition to the calories and sugar that sodas provide, they harbor additives that contain phosphorus, especially dark-colored sodas.

Many food and beverage manufacturers add phosphorus during processing to enhance flavor, prolong shelf life, and prevent discoloration.

Your body absorbs this added phosphorus to a greater extent than natural, animal-, or plant-based phosphorus (5Trusted Source).

Unlike natural phosphorus, phosphorus in the form of additives is not bound to protein. Rather, it’s found in the form of salt and highly absorbable by the intestinal tract (6Trusted Source).

Additive phosphorus can typically be found in a product’s ingredient list. However, food manufacturers are not required to list the exact amount of additive phosphorus on the food label.

While additive phosphorus content varies depending on the type of soda, most dark-colored sodas are believed to contain 50–100 mg in a 200-mL serving (7Trusted Source).

As a result, sodas, especially those that are dark, should be avoided on a renal diet.

SUMMARY
Dark-colored sodas should be avoided on a renal diet, as they contain phosphorus in its additive form, which is highly absorbable by the human body.


2. Avocados

Avocados are often touted for their many nutritious qualities, including their heart-healthy fats, fiber, and antioxidants.

While avocados are usually a healthy addition to the diet, individuals with kidney disease may need to avoid them.

This is because avocados are a very rich source of potassium. One cup (150 grams) of avocado provides a whopping 727 mg of potassium (8).

That’s double the amount of potassium than a medium banana provides.

Therefore, avocados, including guacamole, should be avoided on a renal diet, especially if you have been told to watch your potassium intake.

SUMMARY
Avocados should be avoided on a renal diet due to their high potassium content. One cup of avocado provides nearly 37% of the 2,000-mg potassium restriction.


3. Canned foods

Canned foods, such as soups, vegetables, and beans, are often purchased because of their low cost and convenience.

However, most canned foods contain high amounts of sodium, as salt is added as a preservative to increase its shelf life (9Trusted Source).

Due to the amount of sodium found in canned goods, it’s often recommended that people with kidney disease avoid or limit their consumption.

Choosing lower sodium varieties or those labeled “no salt added” is typically best.

Additionally, draining and rinsing canned foods, such as canned beans and tuna, can decrease the sodium content by 33–80%, depending on the product.

SUMMARY
Canned foods are often high in sodium. Avoiding, limiting, or buying low sodium varieties is likely best to reduce your overall sodium consumption.


4. Whole wheat bread

Choosing the right bread can be confusing for individuals with kidney disease.

Often for healthy individuals, whole wheat bread is usually recommended over refined, white flour bread.

Whole wheat bread may be a more nutritious choice, mostly due to its higher fiber content. However, white bread is usually recommended over whole wheat varieties for individuals with kidney disease.

This is because of its phosphorus and potassium content. The more bran and whole grains in the bread, the higher the phosphorus and potassium contents.

For example, a 1-ounce (30-gram) serving of whole wheat bread contains about 57 mg of phosphorus and 69 mg of potassium. In comparison, white bread contains only 28 mg of both phosphorus and potassium (11, 12).

Note that most bread and bread products, regardless of whether they’re white or whole wheat, also contain relatively high amounts of sodium (13Trusted Source).

It’s best to compare the nutrition labels of various types of bread, choose a lower sodium option, if possible, and monitor your portion sizes.

SUMMARY
White bread is typically recommended over whole wheat bread on a renal diet due to its lower phosphorus and potassium levels. All bread contains sodium, so it’s best to compare food labels and choose a lower sodium variety.


5. Brown rice

Like whole wheat bread, brown rice is a whole grain that has a higher potassium and phosphorus content than its white rice counterpart.

One cup of cooked brown rice contains 150 mg of phosphorus and 154 mg of potassium, while 1 cup of cooked white rice contains only 69 mg of phosphorus and 54 mg of potassium (14, 15).

You may be able to fit brown rice into a renal diet, but only if the portion is controlled and balanced with other foods to avoid an excessive daily intake of potassium and phosphorus.

Bulgur, buckwheat, pearled barley, and couscous are nutritious, lower phosphorus grains that can make a good substitute for brown rice.

SUMMARY
Brown rice has a high content of phosphorus and potassium and will likely need to be portion-controlled or limited on a renal diet. White rice, bulgur, buckwheat, and couscous are all good alternatives.


6. Bananas

Bananas are known for their high potassium content.

While they’re naturally low in sodium, 1 medium banana provides 422 mg of potassium (16).

It may be difficult to keep your daily potassium intake to 2,000 mg if a banana is a daily staple.

Unfortunately, many other tropical fruits have high potassium contents as well.

However, pineapples contain substantially less potassium than other tropical fruits and can be a more suitable, yet tasty, alternative.

SUMMARY
Bananas are a rich source of potassium and may need to be limited on a renal diet. Pineapple is a kidney-friendly fruit, as it contains much less potassium than certain other tropical fruits.


7. Dairy

Dairy products are rich in various vitamins and nutrients.

They’re also a natural source of phosphorus and potassium and a good source of protein.

For example, 1 cup (240 mL) of whole milk provides 222 mg of phosphorus and 349 mg of potassium (18).

Yet, consuming too much dairy, in conjunction with other phosphorus-rich foods, can be detrimental to bone health in those with kidney disease.

This may sound surprising, as milk and dairy are often recommended for strong bones and muscle health.

However, when the kidneys are damaged, too much phosphorus consumption can cause a buildup of phosphorus in the blood, which can pull calcium from your bones. This can make bones thin and weak over time and increase the risk of bone breakage or fracture (19Trusted Source).

Dairy products are also high in protein. One cup (240 mL) of whole milk provides about 8 grams of protein (18).

It may be important to limit dairy intake to avoid the buildup of protein waste in the blood.

Dairy alternatives like unenriched rice milk and almond milk are much lower in potassium, phosphorus, and protein than cow’s milk, making them a good substitute for milk while on a renal diet.

SUMMARY
Dairy products contain high amounts of phosphorus, potassium, and protein and should be limited on a renal diet. Despite milk’s high calcium content, its phosphorus content may weaken bones in those with kidney disease.


8. Oranges and orange juice

While oranges and orange juice are arguably most well known for their vitamin C contents, they’re also rich sources of potassium.

One large orange (184 grams) provides 333 mg of potassium. Moreover, there are 473 mg of potassium in 1 cup (240 mL) of orange juice (20, 21).

Given their potassium content, oranges and orange juice likely need to be avoided or limited on a renal diet.

Grapes, apples, and cranberries, as well as their respective juices, are all good substitutes for oranges and orange juice, as they have lower potassium contents.

SUMMARY
Oranges and orange juice are high in potassium and should be limited on a renal diet. Try grapes, apples, cranberries, or their juices instead.


9. Processed meats

Processed meats have long been associated with chronic diseases and are generally considered unhealthy due to their preservative contents (22Trusted Source, 23Trusted Source, 24Trusted Source, 25Trusted Source).

Processed meats are meats that have been salted, dried, cured, or canned.

Some examples include hot dogs, bacon, pepperoni, jerky, and sausage.

Processed meats typically contain large amounts of salt, mostly to improve taste and preserve flavor.

Therefore, it may be difficult to keep your daily sodium intake to less than 2,000 mg if processed meats are abundant in your diet.

Additionally, processed meats are high in protein.

If you have been told to monitor your protein intake, it’s important to limit processed meats for this reason as well.

SUMMARY
Processed meats are high in salt and protein and should be consumed in moderation on a renal diet.


10. Pickles, olives, and relish

Pickles, processed olives, and relish are all examples of cured or pickled foods.

Usually, large amounts of salt are added during the curing or pickling process.

For example, one pickle spear can contain more than 300 mg of sodium. Likewise, there are 244 mg of sodium in 2 tablespoons of sweet pickle relish (26, 27).

Processed olives also tend to be salty, as they’re cured and fermented to taste less bitter. Five green pickled olives provide about 195 mg of sodium, which is a significant portion of the daily amount in only a small serving (28).

Many grocery stores stock reduced sodium varieties of pickles, olives, and relish, which contain less sodium than the traditional varieties.

However, even reduced sodium options can still be high in sodium, so you will still want to watch your portions.




SUMMARY
Pickles, processed olives, and relish are high in sodium and should be limited on a renal diet.


11. Apricots

Apricots are rich in vitamin C, vitamin A, and fiber.

They’re also high in potassium. One cup of fresh apricots provides 427 mg of potassium (29).

Furthermore, the potassium content is even more concentrated in dried apricots.

One cup of dried apricots provides over 1,500 mg of potassium (30).

This means that just 1 cup of dried apricots provides 75% of the 2,000-mg low potassium restriction.

It’s best to avoid apricots, and most importantly dried apricots, on a renal diet.

SUMMARY
Apricots are a high potassium food that should be avoided on a renal diet. They offer over 400 mg per 1 cup raw and over 1,500 mg per 1 cup dried.


12. Potatoes and sweet potatoes

Potatoes and sweet potatoes are potassium-rich vegetables.

Just one medium-sized baked potato (156 g) contains 610 mg of potassium, whereas one average-sized baked sweet potato (114 g) contains 541 mg of potassium (31, 32).

Fortunately, some high potassium foods, including potatoes and sweet potatoes, can be soaked or leached to reduce their potassium contents.

Cutting potatoes into small, thin pieces and boiling them for at least 10 minutes can reduce the potassium content by about 50% (33Trusted Source).

Potatoes that are soaked in water for at least 4 hours before cooking are proven to have an even lower potassium content than those not soaked before cooking (34Trusted Source).

This method is known as “potassium leaching,” or the “double cook method.”

Although double cooking potatoes lowers the potassium content, it’s important to remember that their potassium content isn’t eliminated by this method.

Considerable amounts of potassium can still be present in double-cooked potatoes, so it’s best to practice portion control to keep potassium levels in check.

SUMMARY
Potatoes and sweet potatoes are high potassium vegetables. Boiling or double cooking potatoes can decrease potassium by about 50%.


13. Tomatoes

Tomatoes are another high potassium fruit that may not fit the guidelines of a renal diet.

They can be served raw or stewed and are often used to make sauces.

Just 1 cup of tomato sauce can contain upwards of 900 mg of potassium (35).

Unfortunately, for those on a renal diet, tomatoes are commonly used in many dishes.

Choosing an alternative with lower potassium content depends largely on taste preference. However, swapping tomato sauce for a roasted red pepper sauce can be equally delicious and provide less potassium per serving.

SUMMARY
Tomatoes are another high potassium fruit that should likely be limited on a renal diet.


14. Packaged, instant, and premade meals

Processed foods can be a major component of sodium in the diet.

Among these foods, packaged, instant, and premade meals are usually the most heavily processed and thus contain the most sodium.

Examples include frozen pizza, microwaveable meals, and instant noodles.

Keeping sodium intake to 2,000 mg per day may be difficult if you’re eating highly processed foods regularly.

Heavily processed foods not only contain a large amount of sodium but also commonly lack nutrients (36Trusted Source).

SUMMARY
Packaged, instant, and premade meals are highly processed items that can contain very large amounts of sodium and lack nutrients. It’s best to limit these foods on a renal diet.


15. Swiss chard, spinach, and beet greens

Swiss chard, spinach, and beet greens are leafy green vegetables that contain high amounts of various nutrients and minerals, including potassium.

When served raw, the amount of potassium varies between 140–290 mg per cup (37, 38, 39).

While leafy vegetables shrink to a smaller serving size when cooked, the potassium content remains the same.

For example, one-half cup of raw spinach will shrink to about 1 tablespoon when cooked. Thus, eating one-half cup of cooked spinach will contain a much higher amount of potassium than one-half cup of raw spinach.

Raw Swiss chard, spinach, and beet greens are preferable to cooked greens to avoid too much potassium.

However, moderate your intake of these foods, as they’re also high in oxalates which, for sensitive individuals, increases the risk of kidney stones. Kidney stones may further damage renal tissue and decrease kidney function.

SUMMARY
Leafy green vegetables like Swiss chard, spinach, and beet greens are full of potassium, especially when served cooked. Although their serving sizes become smaller when cooked, their potassium contents remain the same.

Conclusion

If you have kidney disease, reducing your potassium, phosphorus, and sodium intake can be an important aspect of managing the disease.

The high sodium, high potassium, and high phosphorus foods listed above are likely best limited or avoided.

Dietary restrictions and nutrient intake recommendations will vary based on the severity of your kidney damage.

Following a renal diet can seem daunting and a bit restrictive at times. However, working with your healthcare provider and a renal dietitian can help you design a renal diet specific to your individual needs.


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Top Ten Best Flavored Water Brands in The World

Flavored waters can be a healthy addition to your fridge or cooler.

Many people drink them instead of soft drinks and other sugary beverages, which often pack excess calories and little to no nutritional value (1Trusted Source).

Depending on the type, flavored waters can be refreshing and hydrating without contributing to unwanted weight gain. Some varieties even boast beneficial antioxidants from plant extracts and fruit juices (2).

Here are 10 of the best flavored water brands based on their nutritional value.

water-brands



1. Frozen Garden fusions

Frozen Garden fusions are blends of 100% fruit and herbs frozen into small pieces, allowing you to flavor your water at home. You simply drop one piece into a glass of water and stir occasionally until it melts in 3–5 minutes.

Each piece makes 12 ounces (355 mL) of flavored water that contains only 5 calories, 1 gram of carbs, and no added sugars or artificial ingredients — plus 6% of the Daily Value (DV) for vitamin C (3).

Since fusions are made from real fruit, they also supply antioxidants, which combat inflammation and may reduce your risk of chronic disease.

Shop for Frozen Garden fusions online.


2. Spindrift

Spindrift makes sparkling water from real fruit juices and pureés.

These ingredients differentiate it from many other brands, which may use natural flavors but don’t identify the specific sources.

Furthermore, their products are free of added sugars, dyes, and artificial ingredients.

Spindrift is available in several flavors, such as raspberry lime, orange mango, and cucumber. Depending on the flavor, each 12-ounce (355-mL) can contains 2–17 calories, 0–4 grams of carbs, and up to 10% fruit juice (6).

Shop for Spindrift sparkling water online.


3. JUST Water

JUST Water is a non-carbonated spring water infused with organic fruit essences.

Fruit essences, also called aromas, are one of many natural flavor substances approved by the Food and Drug Administration (FDA). They’re derived by heating fruit, collecting the resulting vapor, and condensing it for use in foods and beverages (7).

Each 16.9-ounce (500-mL) carton is free of calories, added sugars, and artificial sweeteners.

Notably, the carton is made mostly from paper while its cap is made from sugarcane (8).

Plus, the carton can be refilled, which may make it appealing if you’re looking to avoid single-use plastic water bottles — which aren’t designed to be reused (9Trusted Source).

Shop for JUST Water online.


4. Drink Simple sparkling maple water

Drink Simple sparkling waters contain carbonated maple water and juice concentrates.

Maple water is the clear, slightly sweet sap found in maple trees. It’s collected by tapping a spout into a maple tree, which allows the sap to flow out.

Though it can be boiled down into maple syrup, maple water itself isn’t sticky — in fact, it looks and feels just like regular water.

It’s a natural source of antioxidants and essential minerals, such as manganese, which plays a role in digestion, metabolism, and immune response (10, 11Trusted Source).

Since maple water and juice concentrates contribute some naturally occurring sugars, these flavored waters are not calorie-free. However, they have roughly 70% fewer calories than the same serving of a soft drink (12Trusted Source).

Each 12-ounce (355-mL) can contains 40 calories, 10 grams of carbs, 40% of the DV for manganese, 4% of the DV for calcium, and 1% of the DV for potassium (13).

Shop for Drink Simple sparkling maple water online


5. Sound sparkling water

The company Sound infuses sparkling water with a variety of organic teas, herbs, and fruit extracts to create unique flavor combinations.

These drinks are free of calories, sweeteners, and artificial ingredients. The green and black tea varieties contain 45 mg of caffeine per 12-ounce (355-mL) can, while the ginger and hibiscus tea flavors are caffeine-free (14).

Though Sound’s products haven’t been studied specifically, green and black teas are linked to a host of health benefits due to their high concentration of plant compounds called flavonoids (15Trusted Source).

For example, multiple human studies associate green tea with a reduced risk of heart disease (16Trusted Source, 17Trusted Source).

Shop for Sound sparkling water online.


6. Polar seltzer

Polar Beverages offers 18 flavors of seltzer water, plus several seasonal varieties.

The only ingredients are carbonated water and natural flavors, which are derived from fruit essences (18).

They’re unsweetened, calorie-free, and contain no artificial ingredients.

Shop for Polar seltzer water online.


7. Waterloo

Waterloo sparkling waters are free of sugar, sweeteners, and other additives. The only ingredients are carbonated water and natural flavors derived from fruit essences (19).

Additionally, their cans are free of bisphenol A (BPA), a harmful chemical found in the packaging of many foods and beverages (20Trusted Source).

Shop for Waterloo sparkling water online. 


8. LaCroix

This popular sparkling water comes in over 20 flavors.

LaCroix products have no calories, added sugars, artificial sweeteners, or other artificial ingredients. They’re flavored with natural fruit essences (21).

Shop for LaCroix flavored sparkling water online. 


9. Ugly

Ugly sparkling waters are made without calories, sugar, or artificial ingredients. Their products are infused with fruit extracts, natural aromas, and essential oils (22).

Essential oils are highly concentrated oils extracted from plants that carry potent flavors and fragrances. Though you should never ingest them on their own, the FDA has approved certain types in small amounts for flavoring food and beverages (23).

Shop for Ugly flavored sparkling water online.


10. Perrier

Perrier sparkling water originated in France and is widely available throughout North America and Europe.

Although best known for its plain mineral water, Perrier also sells lemon, lime, and pink grapefruit flavors. All are calorie-free and contain 4% of the DV for calcium per 8.5-ounce (250-mL) can (24Trusted Source).

Like other brands, Perrier contains just carbonated water and natural flavors (25).

Shop for Perrier sparkling water online.


Homemade flavored water

If you’d rather save money and reduce waste, it’s easy to make flavored water at home.

Simply add your favorite sliced fruits and herbs to cold water — the longer you let it sit, the stronger the flavor.

Here are some popular flavor combinations:


  • lemon and lime
  • strawberry and cucumber
  • watermelon and mint
  • blackberry and sage
  • raspberry and orange
The nutritional content of homemade flavored waters varies depending on the recipe. However, homemade flavored waters are typically very low in calories and may supply vitamin C and other water-soluble vitamins from the fresh fruit (26Trusted Source).

What’s more, they may help reduce your carbon footprint.


An estimated 38 billion plastic water bottles end up in landfills each year in the United States alone. Drinking homemade flavored water from a glass or reusable bottle may help reduce this waste (27Trusted Source).

How to choose

When choosing flavored waters, you should avoid those with added sugars, such as cane sugar and high fructose corn syrup, as these may lead to weight gain and other health issues (28Trusted Source, 29Trusted Source).

Based on your personal preferences, you may also want to steer clear of products containing artificial ingredients like preservatives, flavorings, dyes, and sweeteners.

While human studies tie artificial sweeteners to obesity and other related conditions, other research suggests they may aid weight loss when consumed in place of sugar (30Trusted Source, 31Trusted Source).

Many flavored waters contain natural flavors, which are derived from animal or plant sources. That said, some of these are highly processed, and companies aren’t required to disclose their sources (32Trusted Source, 33Trusted Source).

If this is a concern to you, you’re better off making flavored water at home using fresh sliced fruit and water.

Conclusion

A variety of great flavored waters are available on the market.

The options listed in this article are low calorie or calorie-free — without any added sugars or artificial ingredients.

The next time you’re hankering for a bit of sweetness or fizz, grab one of these drinks instead of a soda.


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is Tea Safe For Pregnant Womens? Must Read This

Tea is one of the most popular beverages worldwide — and one that many women continue to enjoy during pregnancy.

Some drink it to simply decompress or help meet the increased fluid needs of pregnancy. However, a proportion of women appear to use tea as a natural remedy for pregnancy-related symptoms or as a tonic to prepare for childbirth in the last weeks of pregnancy (1Trusted Source).

Many may believe that tea is probably safe to drink while pregnant because it’s natural. In reality, women may benefit from reducing their intake of certain teas, while completely avoiding others throughout their pregnancy.

This article discusses the safety of tea during pregnancy, including which teas pregnant women may continue to drink, and which they may want to avoid.

pregnant


Limit your intake of caffeinated teas

Black, green, white, match, chi, and oblong teas are all sourced from the leaves of the Camellia insistent plant. They contain caffeine — a natural stimulant that should be limited during pregnancy.

They each provide approximately the following amount of caffeine per cup (240 mL) (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source):

  • matcha: 60–80 mg
  • oolong tea: 38–58 mg
  • black tea: 47–53 mg
  • chai: 47–53 mg
  • white tea: 25–50 mg
  • green tea: 29–49 mg
Caffeine can easily cross the placenta, and your baby’s immature liver has difficulty breaking it down. As such, infants are more likely to experience side effects from amounts of caffeine that would otherwise be considered safe for adults.

Research suggests that infants exposed to too much caffeine during pregnancy may have a higher risk of being born preterm or with a low birth weight or birth defects. High caffeine intake during pregnancy may also increase the risk of miscarriage or stillbirth (7Trusted Source, 8Trusted Source, 9Trusted Source).

These risks appear minimal when pregnant women limit their caffeine intake to a maximum of 300 mg per day (8Trusted Source).

However, some women’s genetics may make them more sensitive to the ill effects of caffeine. For instance, research suggests that this small proportion of women may have a 2.4 times higher risk of miscarriage when consuming 100–300 mg of caffeine per day (8Trusted Source).

Caffeinated teas contain less caffeine than coffee and are generally considered safe to drink during pregnancy. However, their intake may need to be limited to avoid consuming too much caffeine per day.

SUMMARY
Black, green, matcha, oolong, white, and chai teas contain caffeine, a stimulant that should be limited during pregnancy. Although they’re generally safe, women may benefit from limiting their daily intake of these caffeinated teas during pregnancy.


Certain herbal teas may have risky side effects

Herbal teas are made from dried fruits, flowers, spices, or herbs and therefore contain no caffeine. However, they may contain other compounds considered unsafe during pregnancy, which may result in risky side effects.

Miscarriage or preterm labor

Teas that may increase your risk of miscarriage or preterm labor include (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source):

  • fennel
  • fenugreek
  • sage
  • vervain
  • borage
  • pennyroyal
  • licorice
  • thyme
  • motherwort
  • lovage
  • blue cohosh
  • black cohosh
  • frankincense (in large amounts)
  • chamomile (in large amounts)

Menstrual bleeding

Teas that may stimulate or increase menstrual bleeding include (12Trusted Source, 16Trusted Source, 17Trusted Source):

  • motherwort
  • lovage
  • frankincense

Birth defects

Teas that may increase the risk of birth defects include (12Trusted Source):

  • motherwort
  • borage

Other side effects

Moreover, in rare cases, eucalyptus tea may cause nausea, vomiting, or diarrhea. What’s more, a case report suggests that regularly drinking chamomile tea during pregnancy may result in poor blood flow through a baby’s heart (1Trusted Source, 12Trusted Source).

Certain herbal teas may also contain compounds that interact with medications. Therefore, pregnant women should inform their healthcare providers of any herbal teas they are currently consuming or planning on consuming at any time during pregnancy (1Trusted Source).

Keep in mind that, due to the limited amount of research on the safety of herbal teas, a lack of evidence of negative side effects shouldn’t be seen as proof that the tea is safe to drink during pregnancy.

Until more is known, it may be best for pregnant women to remain cautious and avoid drinking any teas that have not yet been shown to be likely safe during pregnancy.

SUMMARY
Certain herbal teas may be linked to a higher risk of upset stomach, menstrual bleeding, miscarriage, birth defects, or preterm birth. Pregnant women may benefit from avoiding all teas not yet deemed as likely safe for pregnancy.


Some teas may be contaminated

Teas are not strictly tested or regulated. This means that women may be inadvertently drinking teas contaminated with unwanted compounds, such as heavy metals (19Trusted Source, 20Trusted Source).

For instance, one study tested common off-the-shelf black, green, white, and oolong teas. It found that 20% of all samples were contaminated with aluminum. Moreover, 73% of all samples contained lead levels considered unsafe during pregnancy (21Trusted Source).

In another study, women with the highest intake of green and herbal teas during the first trimester of pregnancy had 6–14% higher blood lead levels than those who drank the least. That said, all blood lead levels remained within the normal range (20Trusted Source).

Due to the lack of regulation, there’s also a risk of herbal teas containing ingredients not listed on the label. This increases the risk that pregnant women end up inadvertently consuming a tea tainted with an undesirable herb, such as the ones listed above.

It’s currently impossible to eliminate this risk. However, you may somewhat minimize it by only purchasing teas from reputable brands.

What’s more, it’s likely best to avoid purchasing teas in bulk, as they have a higher risk of becoming mixed with tea leaves that may be contraindicated during pregnancy from adjacent bulk bins.

SUMMARY
The manufacturing of teas is not regulated. As a result, teas may become tainted with unwanted compounds, such as heavy metals or herbs that have been linked to poor pregnancy outcomes.


Teas that may be safe during pregnancy

Most caffeinated teas are considered safe to drink during pregnancy, as long as they do not cause a woman’s total daily caffeine intake to exceed 300 mg (8Trusted Source, 11Trusted Source).

Women who are particularly sensitive to caffeine may benefit from aiming for a maximum of 100 mg of caffeine per day (8Trusted Source).

When it comes to herbal teas, there’s not a lot of research regarding their effects during pregnancy. As such, most health professionals advise pregnant women to avoid consuming any herb in amounts greater than you would find in foods (1Trusted Source, 12Trusted Source, 18Trusted Source).

That said, according to a few studies, herbal teas containing the following ingredients may be safe to consume during pregnancy:

  • Raspberry leaf. This tea is considered likely safe and believed to shorten labor and help prepare the uterus for birth. Research shows that it may shorten the length of the second stage of labor, but only by about 10 minutes (11Trusted Source, 22Trusted Source).
  • Peppermint. This tea is considered likely safe and commonly used to help relieve gas, nausea, stomach pain, or heartburn. However, no studies could be found to support these benefits (12Trusted Source).
  • Ginger. Ginger is one of the most studied herb remedies during pregnancy and considered possibly safe. Research suggests it reduces nausea and vomiting but, when consumed dried, should not exceed 1 gram per day (1Trusted Source, 12Trusted Source).
  • Lemon balm. This tea is considered possibly safe and commonly used to relieve anxiety, irritability, and insomnia. However, no study could be found to support these uses, and its safety hasn’t been studied in pregnancy .
Although generally considered safe, raspberry leaf may promote uterine contractions while peppermint may stimulate menstrual flow. Therefore, there’s some controversy regarding whether these teas are safe during the first trimester of pregnancy (12Trusted Source, 23Trusted Source).

Therefore, it may be best to avoid drinking these two teas in the first 12 weeks of pregnancy.

SUMMARY
Herbal teas considered to be possibly safe or likely safe during pregnancy include raspberry leaf, peppermint, ginger, and lemon balm teas. However, it may be best to avoid raspberry leaf and peppermint teas in the first trimester of pregnancy.

Conclusion

Despite their widespread popularity, not all teas are deemed safe for pregnancy.

Caffeinated teas like black, green, white, match a, and chi teas are generally considered safe. However, their intake may need to be limited to avoid ingesting excessive amounts of caffeine.

Most herbal teas should be avoided. Raspberry leaf, peppermint, ginger, and lemon balm tea are the only ones currently deemed as potentially safe. However, women may benefit from avoiding the first two during their first trimester of pregnancy.


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Banana Before Your Workout What You Should Do?

Bananas are one of the most popular per-workout snacks.
They’re not only portable, versatile, and delicious but also rich in carbohydrates and easy to digest.
Plus, they’re highly nutritious and may offer other added benefits for exercise performance due to their content of important nutrients like potassium.
This article takes a closer look at whether you should eat a banana before your next workout.

health

High in carbs

Like other fruits, bananas are a good source of carbs, with about 27 grams of carbs in 1 medium banana (1Trusted Source).

Carbs are either broken down into glucose (sugar) or converted to glucose, which is a main source of fuel for your body.

Consuming carbs can increase glycogen stores, which is the form of glucose stored in the muscles and liver that’s used for energy during many types of exercise (2Trusted Source).

Eating carbs before exercise can be especially beneficial for workouts with a longer duration, such as biking or jogging, as doing so can delay how soon your body has to use its glycogen stores and improve performance (3Trusted Source).

One study in 11 people found that consuming carbs 15 minutes before running enhanced endurance and increased time to exhaustion by nearly 13% (4Trusted Source).

However, because they’re relatively high in carbs, bananas may not be ideal as a per-workout snack for those on a low carbs. 

SUMMARY
Bananas are relatively high in carbs, which can increase glycogen stores and provide fuel for your body prior to working out.


Easily digestible energy source

In addition to supplying a good number of carbs in each serving, some of the carbs in bananas are fiber.

Fiber can help slow the absorption of sugar in the bloodstream, providing your cells with a steady stream of glucose to help you power through your workout (5Trusted Source, 6Trusted Source).

Ripe bananas are also rich in simple carbs and low in fat, making them easier to digest than many other foods (1Trusted Source).

In fact, bananas are often recommended for those experiencing digestive issues like nausea, vomiting, or diarrhea (7Trusted Source, 8Trusted Source).

For this reason, bananas may be a good choice as a pre-workout snack, as they can provide your body with long-lasting energy without weighing you down or causing stomach upset.

SUMMARY
Bananas contain fiber, which can help slow the absorption of sugar in the bloodstream. They’re also high in simple carbs and low in fat, making them easy to digest for most people.


Rich in potassium

Bananas are an excellent source of potassium and provide about 10–14% of the recommended daily value for this nutrient in just one medium banana (1Trusted Source, 9).

Potassium is an important mineral that regulates blood pressure levels, maintains nerve function, and controls fluid balance (10Trusted Source).

It also helps support muscle health and muscle contractions (9Trusted Source).

In fact, low levels of potassium can cause muscle cramps, which are characterized by sudden, painful contractions of the muscle (11Trusted Source).

Given that potassium is excreted through sweat, it’s important for those who are physically active to consume plenty of potassium-rich foods and beverages to replete your electrolytes (12Trusted Source, 13Trusted Source).

One study in 230 women found that those who experienced muscle cramps generally consumed lower amounts of potassium (14Trusted Source).

Eating a banana prior to working out can help you meet your needs for potassium to promote muscle function and prevent cramps.

SUMMARY
Bananas are rich in potassium, an important mineral that can support muscle contractions. Low levels of potassium may also cause muscle cramps.

Conclusion

Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth.

They’re also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before your next workout.

Enjoy bananas alone or try pairing them with a good source of protein like yogurt or peanut butter for an easy per-workout snack.



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Does Watermelon Have Benefits for Pregnant Womens?

Watermelon is a water-rich fruit purported to offer many benefits during pregnancy.

These range from reduced swelling and risk of pregnancy complications to relief from morning sickness to better skin.

However, few of these benefits are supported by science.

This article looks at the research to determine whether watermelon offers any specific benefits during pregnancy.



waterlemon



















Watermelon nutrition

Watermelon is a source of carbs, vitamins, minerals, and beneficial plant compounds. It also comprises around 91% water, which makes it a particularly hydrating fruit.

One cup (152 grams) of watermelon provides you (1Trusted Source):

  • Calories: 46
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Carbs: 12 grams
  • Fiber: less than 1 gram
  • Vitamin C: 14% of the Daily Value (DV)
  • Copper: 7% of the DV
  • Pantothenic acid (vitamin B5): 7% of the DV
  • Provitamin A: 5% of the DV
Watermelon is also rich in lutein and lycopene, two antioxidants that help protect your body against damage and disease (1Trusted Source, 2).

For instance, these antioxidants may promote eye, brain, and heart health, as well as potentially offer protection against certain types of cancer (3Trusted Source, 4Trusted Source).

Some research suggests that these specific antioxidants may also help lower the risk of preterm birth and other pregnancy complications. However, more research is needed before strong conclusions can be made.




SUMMARY
Watermelon is rich in water and provides moderate amounts of carbs, copper, and pantothenic acid, as well as vitamins A and C. It’s also rich in lutein and lycopene, two antioxidants that may protect against certain pregnancy complications.


May reduce the risk of preeclampsia

Watermelon is rich in lycopene, the compound that gives tomatoes and similarly colored fruits and vegetables their rich red pigment.

One older study suggests that supplementing with 4 mg of lycopene per day — or around 60% of the lycopene found in 1 cup (152 grams) of watermelon — may help lower preeclampsia risk by up to 50% (5Trusted Source).

Preeclampsia is a pregnancy complication marked by high blood pressure, increased swelling, and loss of protein in the urine. It’s a serious condition and major cause of preterm birth (6).

Based on the finding that lycopene supplementation may reduce preeclampsia risk, lycopene-rich watermelon is commonly touted to protect women from developing preeclampsia during pregnancy. However, two more recent studies fail to find a link between the two (7Trusted Source, 8Trusted Source).

It’s important to note that these studies used high-dose lycopene supplements to deliver lycopene, not watermelon. Currently, there are no studies linking watermelon consumption with a lower risk of pre-eclampsia.

More research is needed before strong conclusions can be drawn.

SUMMARY
Watermelon is rich in lycopene, an antioxidant that may reduce the risk of a pregnancy-related complication known as preeclampsia. However, more research is needed to confirm this.


May lower the risk of side effects or complications in pregnancy

During pregnancy, a woman’s daily fluid requirements increase to help support optimal blood circulation, amniotic fluid levels, and an overall higher blood volume. At the same time, digestion tends to slow down (9Trusted Source).

The combination of these two changes may increase a woman’s risk of poor hydration. In turn, this increases her risk of constipation or hemorrhoids during pregnancy (10Trusted Source, 11Trusted Source).

Suboptimal hydration during pregnancy may also be linked to poor fetal growth, as well as a higher risk of preterm delivery and birth defects (12Trusted Source, 13Trusted Source).

Watermelon’s rich water content may help pregnant women better meet their increased fluid requirements, which may reduce their risk of constipation, hemorrhoids, and pregnancy complications.

However, this can be said for all water-rich fruits or vegetables, including tomatoes, cucumbers, strawberries, zucchini, and even broccoli. Therefore, although technically accurate, this benefit is not exclusive to watermelon.

SUMMARY
Watermelon is rich in water and may help pregnant women meet their increased fluid needs. In turn, optimal hydration may help lower the likelihood of developing constipation, hemorrhoids, or certain complications during pregnancy.


Possible safety concerns

Eating watermelon during pregnancy is generally considered safe.

However, this fruit is moderately rich in carbs and low in fiber, a combination that can cause blood sugar levels to spike (1Trusted Source).

As such, women with preexisting diabetes or who develop high blood sugar levels in pregnancy — known as gestational diabetes — may want to avoid eating large portions of watermelon (18, 19Trusted Source, 20Trusted Source).

As with all fruit, watermelon should be washed thoroughly before slicing and eaten or refrigerated promptly.

To minimize the risk of food poisoning, pregnant women should also refrain from eating watermelon that has remained at room temperature for longer than 2 hours


SUMMARY
Watermelon is generally safe to eat during pregnancy. However, pregnant women should avoid eating sliced watermelon that has remained at room temperature for too long. Moreover, women with gestational diabetes should avoid eating large portions.

Conclusion

Watermelon is a hydrating fruit rich in various nutrients and health-beneficial compounds.

Eating it regularly during pregnancy may reduce your risk of developing preeclampsia, constipation, or hemorrhoids. Its rich water content may also contribute to lowering the risk of poor fetal growth, preterm delivery, and birth defects.

However, the evidence for some of these benefits is weak, and in many cases, applicable to all fruits — not just watermelon.

Despite being touted to offer a long list of additional benefits during pregnancy, none of them are currently backed by science. That said, watermelon remains a nutrient-rich fruit and a great way to add variety to a pregnant woman’s diet.


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Top 7 Sad Effects of Overeating

Whether you’re at home or out and about, endless tasty food options and the wide availability of quick snacks make it easy to overeat.
If you’re unaware of portion sizes, overeating can easily spiral out of control and lead to various negative health consequences.
One way to get this habit under control is to first understand how overeating affects your body.
Here are 7 harmful effects of overeating.

food

1. May promote excess body fat

Your daily calorie balance is determined by how many calories you consume versus how many you burn.

When you eat more than you expend, this is known as a calorie surplus. Your body may store these additional calories as fat.

Overeating may be especially problematic for developing excess body fat or obesity because you may be consuming far more calories than you need (1Trusted Source).

That said, overconsuming protein doesn’t likely increase body fat due to the way it’s metabolized. Excess calories from carbs and fats are much more prone to boost body fat (1Trusted Source, 2Trusted Source).

To prevent excess fat gain, try filling up on lean proteins and non-starchy vegetables before eating higher carb and higher fat foods. 

SUMMARY
Overeating is closely linked to excess body fat and obesity due to your body being in a calorie surplus. To avoid fat gain, focus on lean proteins and non-starchy vegetables at meals.


2. May disrupt hunger regulation

Two major hormones affect hunger regulation — ghrelin, which stimulates appetite, and leptin, which suppresses appetite (3Trusted Source).

When you haven’t eaten for a while, ghrelin levels increase. Then, after you’ve eaten, leptin levels tell your body that it’s full.

However, overeating may disrupt this balance.

Eating foods high in fat, salt, or sugar releases feel-good hormones like dopamine, which activate pleasure centers in your brain (4Trusted Source).

Over time, your body may associate these pleasure sensations with certain foods, which tend to be high in fat and calories. This process may eventually override hunger regulation, encouraging you to eat for pleasure rather than hunger (5Trusted Source).

Disruption of these hormones may trigger a perpetual cycle of overeating.

You can counteract this effect by portioning out certain feel-good foods and eating them at a slower pace to allow your body to register its fullness.

SUMMARY
Chronic overeating may override hormones that control fullness and hunger, making it difficult to determine when your body needs food.


3. May increase disease risk

While occasional overeating likely doesn’t affect long-term health, chronic overeating can lead to obesity. In turn, this condition has consistently been shown to increase disease risk (6Trusted Source, 7, 8).

Obesity, which is defined as having a body mass index (BMI) of 30 or above, is one of the main risk factors for metabolic syndrome. This cluster of conditions raises your chances of heart disease and other health problems, such as diabetes and stroke (9).

Indicators of metabolic syndrome include high levels of fat in your blood, elevated blood pressure, insulin resistance, and inflammation (9).

Insulin resistance itself is closely linked to chronic overeating. It develops when excess sugar in your blood reduces the ability of the hormone insulin to store blood sugar in your cells.

If left uncontrolled, insulin resistance may lead to type 2 diabetes.

You can reduce your risk of these conditions by avoiding high calorie, processed foods, eating plenty of fiber-rich vegetables, and moderating portions sizes of carbs.

SUMMARY
Chronic overeating may promote obesity and insulin resistance, two major risk factors for metabolic syndrome — a cluster of conditions that increases your risk of heart disease, stroke, and diabetes.


4. May impair brain function

Over time, overeating may harm brain function.

Several studies tie continual overeating and obesity to mental decline in older adults, compared with those who do not overeat (10, 11Trusted Source, 12Trusted Source).

One study in older adults found that being overweight negatively affected memory, compared with normal weight individuals (11Trusted Source).

That said, more studies are needed to identify the extent and mechanisms of mental decline related to overeating and obesity.

Given that your brain comprises approximately 60% fat, eating healthy fats like avocados, nut butters, fatty fish, and olive oil may help prevent mental decline.

SUMMARY
Chronic overeating and obesity are linked to slight cognitive decline with aging, though further research is necessary.


5. May make you nauseous

Overeating on a regular basis can cause uncomfortable feelings of nausea and indigestion.

The adult stomach is approximately the size of a clenched fist and can hold about 2.5 ounces (75 mL) when empty, though it can expand to hold around 1 quart (950 mL) (15Trusted Source, 16Trusted Source).

Note that these numbers vary based on your size and how much you regularly eat.

When you eat a big meal and start to reach the upper limit of your stomach’s capacity, you may experience nausea or indigestion. In severe cases, this nausea may trigger vomiting, which is your body’s way of relieving acute stomach pressure (17Trusted Source).

While numerous over-the-counter medications may treat these conditions, the best approach is to regulate your portion sizes and eat slower to prevent these symptoms in the first place.

SUMMARY
Acute overeating can lead to nausea and indigestion due to large volumes of food entering your stomach and hampering your digestive system.


6. May cause excessive gas and bloating

Eating large amounts of food may strain your digestive system, triggering gas and bloating.

The gas-producing items that people tend to overeat are spicy and fatty foods, as well as carbonated drinks like soda. Beans, certain veggies, and whole grains may also produce gas, though these aren’t overeaten as often.

Furthermore, eating too fast may promote gas and bloating due to large amounts of food rapidly entering your stomach (18Trusted Source, 19Trusted Source).

You can avoid excess gas and bloating by eating slowly, waiting until after meals to drink fluids, and reducing your portion sizes of gassy foods.


SUMMARY
Eating large amounts of spicy and fatty foods, as well as drinking fizzy beverages like soda, can cause gas and bloating.


7. May make you sleepy

After overeating, many people become sluggish or tired.

This may be due to a phenomenon called reactive hypoglycemia, in which your blood sugars drop shortly after eating a big meal (20Trusted Source, 21Trusted Source, 22).

Low blood sugar is commonly associated with symptoms like sleepiness, sluggishness, rapid heart rate, and headaches (23).

While not fully understood, the cause is thought to be related to excess insulin production (24).

Though most common in people with diabetes who administer too much insulin, reactive hypoglycemia may occur in some individuals as a result of overeating.

SUMMARY
Overeating may cause some people to feel sleepy or sluggish. This may be due to excess insulin production, which leads to low blood sugar.

Conclusion

It’s easy to overeat if you don’t pay attention to how much you eat or how full you feel.

Indeed, this common habit may lead to bloating, gas, nausea, excess body fat, and a higher risk of several illnesses.

Therefore, you should work to prevent overeating by reducing your portion sizes, eating fewer processed foods, and orienting your diet around whole foods.

If you desire, you can consult a dietitian to help you create an eating plan that promotes long-term health.


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