by Colleen de Bellefonds

If youve never had <a href="https://www.womenshealthmag.com/health/a19943684/heartburn-causes/" id="64ab5e38-0664-3567-ab8b-b50b19442728"> heartburn </a> before (other than after a spicy or super-sized meal) and youre suddenly experiencing burning on the regular without a specific trigger, its time to call your doctorespecially if you have other symptoms like weight loss, the feeling that food is getting stuck in your throat, or blood in your stool. You could be one of the <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/definition-facts" id="2c0011a0-0a02-34d5-a461-75384e0c7cf1"> estimated 20 percent of people </a> , according to the National Institutes of Health (NIH), with gastroesophageal reflux disease (GERD), a condition where stomach acid causes inflammation and narrowing of the esophagus, says Marion. Since heartburn can lead to serious complications including ulcers and asthma, you shouldnt suffer in silencethe right medications usually nix symptoms.

Some people also confuse heartburn with chest pain, since the burn often hits between your chest and abdomen. Once people hit their forties, they take it more seriously. Severe heartburn can feel like angina, and it can be hard to distinguish the two, says Marion. Thats why its all the more important to see your doc and get checked if youre experiencing what feels like an unusual new bout of heartburn.

<h1> Related: 5 Signs You Might Have A Scary Vitamin B12 Deficiency </h1>

Abdominal pain can be tough to pinpoint. Even though your appendix is in your lower right abdomen, a lot of people have pain in their belly button when they have appendicitis, says Marion. Problems with your gallbladder, located just below your liver in the middle of your abdomen, can give you pain in your upper abdomen or even your back. Recurring abdominal pain could also be a sign of <a href="https://www.womenshealthmag.com/health/a19923189/living-and-dating-with-ibs/" id="6c496f85-f8fe-3fad-aee6-0d9fb852c4c8"> irritable bowel syndrome </a> (IBS), which, according to the <a href="http://patients.gi.org/topics/common-gi-symptoms/" id="6aec58fa-8c25-3810-a17e-ba2ddf7f5854"> American College of Gastroenterology </a> , is thought to affect 10 to 15 percent of Americans, although only 5 to 7 percent get diagnosed. Symptoms, which often include gas, diarrhea, and/or constipation, happen at least three times a month for three months or have been ongoing for at least six months.

When to talk to your doc depends on how long youve been feeling discomfort and how sharp the pain is. If its relatively new and not something you can associate with any change in your diet or lifestyle, if its keeping you from doing your daily activities and especially if associated with red-flag symptoms (more on that below), you should see your doctor after a couple of days, says Marion. Also check in if you have regular, ongoing pain, even if it passestheres often something your doc can do about it.

<h1> Related: The Signs Of Ovarian Cancer EVERY Woman Should Know About </h1>

Being constipated is not alarming, and theres no amount of bowel movements thats normal, says Jennifer Katz, M.D., Attending Physician at the <a href="http://www.montefiore.org/" id="d1f7a4bb-2bbf-384d-a35a-e9769828d2f5"> Montefiore Medical Center </a> Department of Gastroenterology in New York, NY. In fact, getting stopped up is one of the most common gastrointestinal problems, affecting an estimated 42 million Americans, according to the <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/definition-facts" id="69c7e552-f555-3b68-a157-6fa12bd3d6fa"> National Institutes of Health </a> . Usually, constipationtaking a poop less than three times per week or having incomplete bowel movementsis caused by not getting enough fiber or a change in your routine or diet.

That said, constipation can sometimes be a sign of something more ominous, says Katz, which might include a thyroid problem, scarring or structuring from injury to the lining of the colon, IBS, or side effects from medications. If your BMs are interfering with the things you like to do, youre constantly running to the toilet to take a BM in installments, your stool is harder and requires straining, or youre using laxatives all the time to try and get things going, make an appointment, says Marion.

There are an amazing number of people who suffer in silence because theyre reluctant to bring it up with their doc, says Marion. There are many things we can do, like dietary changes or medications.

Watch a hot doc explain how you can help a thyroid disorder:

Acute diarrhea, which lasts less than four weeks, is super common, with about 179 million cases happening every year, according to the <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/definition-facts" id="9af5b6bb-7e64-394a-a2c8-30a396f1a064"> NIH </a> ; it can be caused by viral or bacterial infections, a parasite, or even eating too many sorbitol-containing foods (commonly found in sugar-free gum, sorbitol is also a common cause of gas). Since diarrhea can lead to severe dehydration fast, its important to see a doc if you have the runs with any of the following symptoms: loose stools for more than two days; a fever over 102 degrees F; frequent vomiting; six or more stools in 24 hours; severe pain in the abdomen or rectum; black, tarry, or blood/pus-containing stools; or <a href="https://www.womenshealthmag.com/food/a19905682/signs-you-are-dehydrated/" id="cc87f6d7-4492-3dcb-aab5-074002fb8c9b"> symptoms of dehydration </a> (thirst, sunken eyes, dark pee, peeing less than usual).

Chronic diarrhea, which happens on-and-off for at least one month, is less common. It could be caused by a thyroid issue, injury to the colon, medication side effects, a long-standing infection, Crohns disease, ulcerative colitis, IBS, celiac disease, or (rarely, and usually in older people) even canceralthough these tend to go hand-in-hand with red-flag symptoms. Or it might be a food allergy or intolerance to cows milk, soy, cereal grains, eggs, or seafood. The only way to know for sure is to talk to a doc. We want to find out exactly whats happening so we can treat problem from the source, says Marion.

(Kick-start your new, healthy routine with Women's Health's <a href="https://order.hearstproducts.com/subscribe/hstproducts/238897" id="cc91e4e1-15ec-3e77-ae99-cfc1867a7d9b"> 12-Week Total-Body Transformation </a> !)

Literally everyone gets gasbut some toot more than others. Maybe youve always been a little gassy for as long as you can remember, or maybe you rarely let one loose but have been super <a href="https://www.womenshealthmag.com/health/a19995105/de-bloat-during-period/" id="81b40eeb-7195-3781-acd2-219212460248"> bloated </a> for a week. If that discomfort keeps you from your normal routines, a good nutritionist and/or a gastroenterologist can help. It could be an anatomic problem like a stricture; inflammation related to IBS, Chrohns, or colitis; or a functional issue with what Marion calls the choreography or mobility of your bowel. You could even have recently developed a food allergy like lactose intolerance, which tends to crop up after the age of 30, celiac disease, or a bacterial overgrowth, adds Katz.

No matter the cause, its time to see your doctorespecially if gas is accompanied by signs like bleeding, weight loss, or recurrent vomitingto get tests to pinpoint the cause and medication to treat it if necessary. A dietitian may also want to check your diet to help you figure out if you should cut certain foods that might be making you balloon.

<h1> Related: 7 Sneaky Signs Your Blood Sugar Is Too High </h1>

If any of your stomach problems are accompanied by the following symptoms, be sure to check in with your doctor right away:

Unexplained weight loss can be a sign of lots of conditions that need attention (like Crohns disease, ulcerative colitis, celiac disease, ulcers, depression, or, rarely, cancer). Other things to keep an eye on: fever, vomiting, no appetite or a change in appetite, <a href="https://www.womenshealthmag.com/health/a19983525/why-is-there-blood-in-your-poop/" id="a7021145-5a94-3e8e-a3cb-2c42d7f9fb0a"> blood in your stool </a> or the feeling that food is getting stuck in your throat. These are all cases where youll want to get an explanation. Your doctor will give you a more invasive workup to get at the source of the problem, says Marion.

Stomach Problems That Could Signal Health Issues

All of us get a little gassy or stopped up from time to time or feel the burn after a giant Mexican dinner. But theres a point when these symptoms aren't normal and could even be a sign of something more serious. An off day here or there, especially if your schedule, diet, or lifestyle has changed, is fine. But if there is a sudden change or one that persists without clear explanation, its a good idea to get a gastroenterologist involved, says James F. Marion, M.D., Professor of Medicine and ...

5 Common Stomach Problems That Could Signal Serious Health Issues

And while all types of bloat feel awful, there are actually two different kinds: gas bloat and water bloat.

The gassy kind of bloat makes you unbutton your jeans after eating certain foods-often beans, dairy, cruciferous veggies like broccoli or cauliflower, or greasy foods. But were all very different, and some foods that might trigger gas for one person dont for another, says nutritionist <a href="https://www.jessicacordingnutrition.com/" id="773eee64-750c-3e06-a1cf-3402edddf2e5"> Jessica Cording, RD. </a>

Water-retaining bloat makes you feel like the Michelin Man-puffy all over. It's triggered by hormonal changes during your menstrual cycle, dehydration, or eating lots of salty foods and not enough potassium and water.

No matter the bloating culprit, the good news is that you can get back on track fast by loading up on these 18 nutritionist-backed noms.

Yogurt is packed with probiotics-good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation. Probiotics are an important piece in the big picture of gut health, especially when youve got bloating and gas, says Cording. Go Greek to bump up the protein to 20 grams while lowering the carb count, and enjoy it as dessert with some fresh fruit like grapefruit slices or blueberries.

Cant digest yogurt because of the lactose? Try kefir, suggests Cording. Its 99 percent lactose free and has a greater variety of probiotic bacteria, she says.

Per 7-ounce serving Greek yogurt: 146 calories, 4 g fat (2.5 g sat fat), 68 mg sodium, 8 g carbohydrates, 7 g of sugar, 0 g fiber, 20 g protein.

Ginger can help you reduce your breast size [

One of the oldest herbal medicines around, gingers anti-inflammatory properties work <a href="https://www.womenshealthmag.com/food/a19992452/health-benefits-of-ginger/" id="c5920f38-2e97-3e6a-ab0a-1fb0441d57bc"> wonders on bloat and gas </a> . Ginger contains a digestive enzyme called zingibain, which helps the body break down protein, says Tara Coleman, a clinical nutritionist in San Diego.

It also has a nice relaxing effect on your intestines, reducing inflammation in your colon, which helps the food you eat pass through your system more easily, and in turn, reduce the bloat and gas you experience, says Kristin Kirkpatrick, RD, wellness manager at the Cleveland Clinic Wellness Institute. Enjoy it in a warm cup of homemade tea to sip on it before, during, or after a meal.

Per 1 tsp fresh ginger: 2 calories, 0.01 g fat (0 g sat fat), 0 mg sodium, 0.4 g carbohydrates, 0.03 g of sugar, 0 g fiber, 0.04 g protein.

Fennel is a natural diuretic that can also help banish intestinal gas (a.k.a. it works on both types of bloating). The compounds anethole, fenchone, and estragole in fennel seeds have antispasmodic and <a href="https://www.womenshealthmag.com/weight-loss/g19988855/anti-inflammatory-foods/" id="982fed17-f2db-3a27-a0d1-a1a39ff531f0"> anti-inflammatory properties </a> that relax intestinal muscle and allow trapped gas to dissipate, says Coleman.

While you can add the seeds to a cup of tea, Cording says you can also add a cup of sliced fennel bulb into your salad to add a little extra fiber to help you fill up and feel satisfied for longer.

Per 1 cup sliced fennel bulb: 27 calories, 0.2 g fat (0 g sat fat), 45 mg sodium, 6 g carbohydrates, 3 g of sugar, 3 g fiber, 1 g protein.

17 Foods To Eat ASAP If You're Feeling Bloated

Potassium is the main reason this low-maintenance food helps with bloat. Part of what causes your body to retain water is youve eaten too much sodium, says Cording. Potassium-rich foods help flush out sodium and water." She says that while eating one banana won't magically cure bloat, eating potassium-rich foods like bananas throughout the day will help reduce bloat.

Per medium banana: 105 calories, 0.4 g fat (0 g sat fat), 1 mg sodium, 27 g carbohydrates, 14 g of sugar, 3 g fiber, 1 g protein.

Yep, the old lemon water trick actually works. Lemon juice is very similar in acidity to the stomach's digestive juices (yum!) says Coleman, so it can help relieve bloating and other symptoms of indigestion. By drinking lemon juice on the reg, youre doubling down on hydration plus getting acids to help your GI tract move things along faster.

Per ounce of lemon juice: 7 calories, 0.1 g fat (0 g sat fat), 1 mg sodium, 2 g carbohydrates, 1 g of sugar, 0.1 g fiber, 0.1 g protein.

Dont let the sweetness fool you-melons are nearly all water (90 percent!). The water content in cantaloupe, as well as watermelon and honeydew, is equivalent to having water from a glass," says Kirkpatrick-helping hydrate your body and reduce bloating. Theyre also natural diuretics, so they help you urinate excess water and salt from your body.

Cantaloupe also has more potassium than other melons, which helps your body flush out any excess sodium and water its holding onto, says Cording.

Per cup of cubed cantaloupe: 54 calories, 0.3 g fat (0 g sat fat), 25 mg sodium, 13 g carbohydrates, 13 g of sugar, 2 g fiber, 1 g protein.

If youre on a low-carb diet, like <a href="https://www.womenshealthmag.com/weight-loss/a19434332/what-is-the-keto-diet/" id="1d151c5f-c5b9-30e3-a90c-84b7b3fad50e"> keto </a> , avocados are an excellent source of bloat-reducing potassium and antioxidants for just six carbs-a quarter what youd get in a banana. After an indulgent weekend, people think you need to starve it out on celery and lettuce, but avocados are a nutrient-rich food that will help you feel satisfied so youre not hangry when youre trying to get back on track, says Cording.

Per 1/3 fruit: 106 calories, 10 g fat (1 g sat fat), 5 mg sodium, 6 g carbohydrates, 0.4 g of sugar, 4 g fiber, 1 g protein.

Another potassium-pumped food, winter squash like pureed pumpkin also serves up a hefty dose of fiber to help get things moving through your digestive tract-which helps with bloating and gas. Youll also get a whopping 14,000 IU of vitamin A to help soothe inflammation, adds Cording.

Per half cup of puree: 50 calories, 0 g fat (0 g sat fat), 10 mg sodium, 11 g carbohydrates, 4 g of sugar, 4 g fiber, 2 g protein.

Cucumber contains lots of water to help keep you hydrated, says Cording, which is great for helping to clear out excess water from your cells and gas from your GI tract. Whats more, cucumbers contain sulfur and silicon, which act as a mild natural diuretic that makes you pee. Theyre also a good way to get your GI tract moving minus the gassy factor of cruciferous veggies.

Per 1/2 cup slices: 8 calories, 0.06 g fat (0 g sat fat), 1 mg sodium, 2 g carbohydrates, 1 g of sugar, 0.3 g fiber, 0.3 g protein.

The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention. Asparagus also contains prebiotic fiber, which are good to nourish the probiotics in your gut and keep your digestive tract running, says Cording.

Per 1 cup serving (raw): 27 calories, 0.3 g fat (0 g sat fat), 0 mg sodium, 5 g carbohydrates, 3 g of sugar, 3 g fiber, 3 g protein.

These powerful little fruits contain another enzyme, actinidin, that helps speed digestion, says Cording. Just two kiwis are also an excellent source of bloat-beating potassium and fiber-all for just 90 calories.

Per 2 whole kiwis: 90 calories, 1 g fat (0 g sat fat), 0 mg sodium, 22 g carbohydrates, 13 g of sugar, 4 g fiber, 2 g protein.

The papain in papayas is yet another enzyme that helps break down the foods you eat and fight inflammation. You can buy papain in supplement form. Its very effective for soothing digestive process, especially during the menstrual cycle, says Cording. Youll also get fiber along with a healthy dose of the anti-inflammatory vitamin A. Just keep a serving to one cup, adds Cording, since the high amount of fructose can sometimes be rough on your GI system.

Per 1 cup pieces: 62 calories, 0.4 g fat (0.1 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fiber, 0.7 g protein.

White kidney beans in wooden plate isolated on white background, top view

As mentioned, a many types of beans (black beans, pinto beans, etc.) may be the culprit for your bloat. But white beans (aka navy beans) are actually "high in potassium, which helps balance out sodium levels in our body," says Keri Gans, RD, author of <a href="http://www.amazon.com/The-Small-Change-Diet-Healthier/dp/B0058M64GO?tag=womenshealth-auto-20&amp;ascsubtag=[artid|2140.a.19937319[src|[ch|[lt|" id="014bb1d8-7a07-35fe-a0de-ddf01f6f4a06"> The Small Change Diet </a> .

White beans are a great addition to soups, along with kale, carrots, and other vitamin-rich veggies. Or, you can use them as an alternative to chickpeas in hummus for an equally protein-packed spread.

Per cup, cooked: 100 calories, 1.5 g fat (0 g sat fat), 110 mg sodium, 25 g carbohydrates, 2 g of sugar, 12 g fiber, 8 g protein

Another water-dense fruit, pineapple contains a <a href="https://www.womenshealthmag.com/food/a28035277/digestive-enzyme/" id="af65cf68-6a82-38d3-a518-e19fac0d7701"> digestive enzyme </a> called bromelain, says Gans. "Mostly reported anecdotally, bromelain is thought to assist in digestion, by breaking down proteins in the stomach that may otherwise cause bloating." Throw pineapple in your morning smoothie, or enjoy a couple slices for an afternoon snack.

Per half cup: 80 calories, 0 g fat (0 g sat fat), mg sodium, 0 g carbohydrates, 16 g of sugar, 1 g fiber, 0 g protein

Beets are another potassium-rich food, which can help counteract sodium in your body, and therefore bloat. In fact, "One cup of beets has more potassium, fiber, and protein than a medium banana," says Torey Armul, RD. Plus it has fewer calories, too.

Add beets to your salad, roast them with a tray of veggies, or slice them into sticks and bake them, to make beet fries.

Per cup, cooked: 37 calories, 0 g fat (0 g sat fat), 32 mg sodium, 12 g carbohydrates, 6 g of sugar, 2 g fiber, 1 g protein

Yogurt is a great source of probiotics, which transplant healthy bacteria to your gut and improve digestive health, says Armul. But they're certainly not the only <a href="https://www.womenshealthmag.com/food/a19927568/foods-high-in-probiotics/" id="f05b010b-6c28-398e-aead-760f3b5dc61c"> probiotic-packed option </a> . Kimchi-which is made from fermented cabbage-is another great choice to help with bloat, she says.

You can find kimchi in Korean restaurants, at most grocery stores, or you can learn to <a href="https://www.womenshealthmag.com/uk/food/a705057/simple-fermented-kimchi-recipe/" id="bf03bc63-caed-3690-a13c-ccfc7e5181f6"> make your own </a> at home.

Per half cup: 11 calories, 0 g fat (0 g sat fat), 374 mg sodium, 2 g carbohydrates, 1 g of sugar, 1.2 g fiber, 4 g protein

It's important to note that in addition to eating the right foods, water is so important for minimizing bloat, says Armul. "Most of these foods contain high amounts of fiber, which reduces bloating by keeping things moving through your digestive tract," she says. "When you eat fiber, you need to drink enough water to digest it and move efficiently through your GI tract." If you eat too much fiber, without enough water, you'll end up feeling constipated (yeah, no thank you). Armul also adds that you may want to steer clear of fizzy water or seltzer, though, which can add extra gas to your digestive tract.

Feeling <a href="https://www.womenshealthmag.com/food/a19996971/low-sodium-bloating/" id="c1decd41-4941-37af-a4e9-aa20825c00df"> bloated </a> AF? It happens to the best of us. *raises hand*

Billed as a short-term nutrition reset, the program involves 30 days of cutting out a bunch of foods that could be causing you gut issues, among other things: alcohol and sugar; grains (wheat, oats, corn, rice) and legumes (beans, nuts, soy); dairy (milk, yogurt); additives (carrageenan, MSG, sulfites); and baked or junk foods. Instead, the diet instructs you to fill up on veggies and natural fats (like avocados and nuts); moderate amounts of meat, seafood, and eggs; and some fruits.

Whole30s rules also take most prepackaged foods off the menu in place of, well, whole ones. That means youll have to prepare most own meals on your own. Add in a few more obscure rules (butter is okay, but only if its clarified), and Whole30 recipes have a reputation for requiring a whole lot of cooking.

But, it's still a damn popular diet-plenty of successful Whole30 graduates have attested to impressive benefits of a diet that doesnt involve counting or restricting calories, including <a href="https://www.womenshealthmag.com/weight-loss/" id="96845b36-a63b-364f-a3cb-b326e9fa9334"> weight loss </a> , higher energy levels, improved athletic performance, better <a href="https://www.womenshealthmag.com/tags/sleep/" id="bab72e8d-33ed-357c-a1cd-47014821b55f"> sleep </a> , and enhanced mental clarity.

So what if you hate cooking, but want to try the Whole30? Fortunately, you dont have to subsist on raw celery dipped in ghee for four weeks to make it through. Here, 15 Whole30 recipes that are easy to whip together in the kitchen that'll make the diet a breeze (or at least a little easier).

<h1> 1. Slow Cooker Chicken Chile Verde </h1>

Pile this on top of some cauliflower rice, add a side of avocado, and call it a day.

<a href="https://therealfoodrds.com/slow-cooker-chicken-chile-verde/" id="500db266-d772-3922-a525-1183fd20efda"> Get the recipe </a>

Per serving: 195 calories, 7 g fat, 495 mg sodium, 5 g carbs, 3 g fiber, 1 g sugar, 27 g protein.

<h1> 2. Cashew Tuna Salad Cucumber Bites </h1>

Sometimes, the best dinners come in snack form, and this meal can be eaten as a treat or a full-on meal.

<a href="https://therealfoodrds.com/cashew-tuna-salad-cucumber-bites/" id="4c58ea94-8724-37aa-a62c-b08d82513097"> Get the recipe </a>

Per serving: 287 calories, 21 g fat, 217 mg sodium, 10 g carbs, 1 g fiber, 4 g sugar, 20 g protein.

<h1> 3. Chicken Bacon Ranch Sweet Potato Bake </h1>

Honestly, this recipe has the three main food groups (chicken, bacon, and ranch), so what's not to like?

<a href="https://therealfoodrds.com/chicken-bacon-ranch-sweet-potato-bake/" id="9562bee0-2804-35f0-a0a9-b47d801634d4"> Get the recipe </a>

Per serving: 438 calories, 24 g fat, 500 mg sodium, 25 g carbs, 4 g fiber, 6 g sugar, 33 g protein.

<h1> 4. Sheet Pan Shrimp With Broccolini And Tomatoes </h1>

This dinner only looks fancy. Throw all the ingredients onto a sheet pan, bake it, and enjoy.

<a href="https://www.skinnytaste.com/sheet-pan-shrimp-with-broccolini-and-tomatoes/" id="af376def-98b4-3bda-a3d9-ee4d49fc428e"> Get the recipe </a>

Per serving: 238 calories, 11.5 g fat (1.5 g sat), 474 mg sodium, 9 g carbs, 3 g fiber, 0.2 g sugar, 26 g protein.

<h1> 5. Kale And Potato Soup With Turkey Sausage </h1>

This hearty soup sounds perfect for a cold winter night. Sign me up.

<a href="https://www.skinnytaste.com/kale-and-potato-soup-with-turkey/" id="d68de30d-268a-3fad-a9dd-99ab0a3ed0ea"> Get the recipe </a>

Per serving: 232 calories, 4 g fat (0.2 g sat), 647 mg sodium, 31 g carbs, 5.5 g fiber, 3 g sugar, 19 g protein.

<h1> 6. Cauliflower Rice Chicken Biryani </h1>

Consider this meal proof that cauliflower rice doesn't have to be boring.

<a href="https://www.skinnytaste.com/cauliflower-rice-chicken-biryani/" id="09966559-04f7-3113-a07b-e263aefc3587"> Get the recipe </a>

Per serving: 221 calories, 6.5 g fat (3 g sat), 646 mg sodium, 11.5 g carbs, 4 g fiber, 5.5 g sugar, 30 g protein.

Thought you couldn't have a BLT on Whole30? Think again.

<a href="https://www.skinnytaste.com/breakfast-blt-salad/" id="18728719-4e38-3c81-ace5-b038acfdb2dc"> Get the recipe </a>

Per serving: 292 calories, 18 g fat (4.5 g sat), 335 mg sodium, 18 g carbs, 7 g fiber, 3 g sugar, 17.5 g protein.

Honestly, real Texans eat chili without beans anyway, so you're practically a Texas resident if you eat this.

<a href="https://www.foodfaithfitness.com/no-bean-whole30-keto-chili-in-the-instant-pot/" id="7d7c7a65-463e-3fe5-a1aa-b47614a07839"> Get the recipe </a>

Per serving: 222 calories, 12.7 g fat (4.9 g sat), 724 mg sodium, 11.5 g carbs, 3.3 g fiber, 6.5 g sugar, 16.8 g protein.

<h1> 9. Buffalo Chicken Sweet Potato Hash </h1>

For those of you who've wished you could eat chicken wings and sweet potato hash at the same time.

<a href="https://www.foodfaithfitness.com/buffalo-chicken-hash/" id="05896b6e-8e90-33bb-a637-1e6dee7b2b12"> Get the recipe </a>

Per serving: 318 calories, 18 g fat (4.6 g sat), 480 mg sodium, 21 g carbs, 3 g fiber, 7 g sugar, 19 g protein.

<h1> 10. Slow Cooker Asian Chicken Lettuce Wraps </h1>

Face it: Eating with your hands makes everything taste better (not that these wraps needed any help).

<a href="https://www.foodfaithfitness.com/slow-cooker-asian-chicken-lettuce-wraps/" id="46f7de66-0d00-30d4-a4b0-77a3a12ffac8"> Get the recipe </a>

Per serving: 325 calories, 18 g fat (5.4 g sat), 554 mg sodium, 18 g carbs, 5 g fiber, 6 g sugar, 25 g protein.

<h1> 11. Spicy Salmon Sweet Potato Skillet </h1>

Is it just me, or does eating salmon in any form make you feel healthy?

<a href="https://www.primaverakitchen.com/spicy-salmon-sweet-potato-skillet/" id="7b6f1a95-0e90-30e5-aa9d-ad80ee7008b6"> Get the recipe </a>

Per serving: 473 calories, 21 g fat (3 g sat), 1337 mg sodium, 41 g carbs, 9 g fiber, 11 g sugar, 34 g protein.

<h1> 12. Taco Stuffed Sweet Potatoes </h1>

Forget stuffed peppers; these stuffed sweet potatoes will fill you up even more.

<a href="https://www.primaverakitchen.com/taco-stuffed-sweet-potatoes/" id="9c81d0d4-481f-30f3-abc4-c5ab17a2e48e"> Get the recipe </a>

Per serving: 398 calories, 18 g fat (6 g sat), 1111 mg sodium, 30 g carbs, 6 g fiber, 11 g sugar, 28 g protein.

<h1> 13. Low-Carb Lettuce Wrap Sandwich </h1>

Whip this sandwich up the night before and take it to work the next day, so you don't have to lament over the salad bar again.

<a href="https://www.primaverakitchen.com/low-carb-lettuce-wrap-sandwich/" id="0a264bba-b277-36e2-ab46-82c4a87dc8c2"> Get the recipe </a>

Per serving: 279 calories, 19 g fat (3 g sat), 1410 mg sodium, 10 g carbs, 3 g fiber, 7 g sugar, 26 g protein.

<h1> 14. 5-Ingredient Egg White Frittata </h1>

Cook this up once and eat it for breakfast all week. Meal-prepping, FTW!

<a href="https://thegirlonbloor.com/5-ingredient-meal-prep-egg-white-frittata/" id="af4b94a7-10f3-3b4a-a826-41169e7d5eea"> Get the recipe </a>

Per serving: 181 calories, 7 g fat (1 g sat), 365 mg sodium, 5 g carbs, 1 g fiber, 3 g sugar, 23 g protein.

<h1> 15. Sheet Pan Bruschetta Chicken </h1>

Sheet pan meals are great for when you want to impress someone special, but don't want to do a ton of work (it also doesn't hurt if they're delish).

<a href="https://thegirlonbloor.com/sheet-pan-bruschetta-chicken/" id="b1c30237-4f0d-3598-a27f-61c965853954"> Get the recipe </a>

Per serving: 274 calories, 13 g fat (3 g sat), 425 mg sodium, 6 g carbs, 2 g fiber, 4 g sugar, 31 g protein.

While lots of people are obsessed with the <a href="https://www.womenshealthmag.com/weight-loss/whole30-diet-advice/" id="dfdc1ed2-e6f1-3786-a001-2faf64a2a0ed"> Whole30 </a> diet these days, just as many are turned off by the work it takes.

15 Weight-Loss Friendly Whole30 Recipes For When You're Sick Of Eating Hardboiled Eggs

Politics

Local

World

News

Celebrities

Music

Movies

Entertainment

Sports 

Fashion

Beauty & Health

Relationships & Weddings

Food & Travel

Lifestyle

Domestic

International 

Business

Explore categories

Checkout our authors for the latest content across entertainment, sports, business and more. Be first to receive exclusive updates with your free subscription straight to your phone | Pulselive Kenya

Authors | Pulselive Kenya

| Pulselive Kenya

Read the latest news across entertainment, sports, business and more. Be first to receive exclusive updates with your free subscription straight to your phone | Pulselive Kenya

Breaking News & Top Stories | Pulselive Kenya

Pulse Kenya is the most followed news and entertainment platform in Kenya. It informs and engages young Kenyans around the clock and provides updates by the hour.

Pulselive Kenya

Search for the latest content across entertainment, sports, business and more. Be first to receive exclusive updates with your free subscription straight to your phone | Pulselive Kenya

Search Results | Pulselive Kenya

Watch the latest videos across entertainment, sports, business and more. Be first to receive exclusive updates with your free subscription straight to your phone| Pulselive Kenya

by Colleen de Bellefonds

Articles written by the author

5 Common Stomach Problems That Could Signal Serious Health Issues

17 Foods To Eat ASAP If You're Feeling Bloated

15 Weight-Loss Friendly Whole30 Recipes For When You're Sick Of Eating Hardboiled Eggs