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Do you feel your belly is fat? Bloating may be your problem.
Unhealthy habits are the leading cause of bloating. Even with regular exercise and eating right, this problem occurs at times; you may think that your belly grew or your jeans shrank, which is not the case at all.
Abdominal bloating looks terrible, and it can also result in physical discomfort. Abdominal bloating is not about additional pounds of stomach fat, but it is the temporary abdominal enlargement that affects almost everybody from time to time.
Nevertheless, according to experts, stomach bloating is caused by intestinal gas, and it is a condition you can prevent so easily.
Below are some reasons on how to get rid of belly bloat as soon as possible
Minimal intake of fluids, fiber, and physical activity can cause constipation, which then results in bloating. To prevent constipation, aim at taking in a high fiber diet of 25 grams every day as a woman from whole grains, vegetables, nuts, fruits, seeds, and legumes.
Also, have plenty of intake of fluids regularly and make it a goal to set aside a minimum of 30 minutes, five times every week for moderate exercise; the recommended amount of daily water intake is 6 to 8 glasses.
Eliminate Wheat Allergies and Lactose Intolerance
Other common causes of gas and bloating are intolerances and food allergies. You need confirmation from your doctor to be sure you have a true allergy to wheat or lactose intolerance. Most people will self-diagnose these conditions and unessentially dismiss nutritious whole grains and even healthy dairy from their diets.
You may find it beneficial to cut down the quantity of questionable food or eating it with other foods. Concerning dairy, go for aged cheese and yogurts that are lower in lactose.
Try Not to Eat Too Fast
Not chewing food good and eating very quickly will cause you to swallow air that leads to bloating. Therefore, slow down and enjoy your food. Meals should last for about 30 minutes. Moreover, remember that digestion starts in the mouth, and you can reduce the risk of bloating by chewing food for a longer time.
Another benefit of slowing down meals is, your snack and food are more likely to become satisfying when you take time to chew and taste it thoroughly. Research shows that you may end up eating less food when you eat more slowly.
Do Not Overdo Carbonated Drinks
The fizz in both carbonated and diet drinks can lead to gas being trapped in your belly. Instead of sodas, take water flavored with cucumber, lime, and lemon. An alternative way is reducing the number of fizzy drinks you take per day. You can also try peppermint tea as a calming beverage to help minimize the bloat.
Do Not Over Chew Gum
Chewing gum leads to swallowing air, which causes bloating. In case you have a habit of chewing gum, alternate with healthy snacks, which include vegetables, lower-fat popcorn, and a high-fiber snack. A piece of hard candy can also help.
Look Out for Sugar-Free Foods
Bloating may occur when someone consumes too much sugar alcohol in artificially sweetened drinks and fruits. Experts do not advise consuming more than 3 servings of artificially sweetened beverages and foods daily.
Limit Sodium Intake
Most processed foods have high levels of sodium with low fiber, and both contribute to the bloated feeling. To help with this, you should always check labels of canned, processed, and frozen food to ensure there is no more than 500mg of sodium per serving or a total of 1,500 to 2,300 mg sodium every day. Look for labels, which indicate ‘sodium-free,’ ‘very low sodium’, and ‘low sodium.’
Minimize Beans & Gassy Vegetables
Beans bring about the gassy feeling together with vegetables from the cruciferous family like broccoli, cauliflower, and Brussel sprouts. But it does not mean giving up on the high-fiber, super-nutritious vegetables.
Gradually increase beans into the diet until the body can accommodate the compounds that cause gas. Another viable option is an anti-gas product to help reduce gas from vegetables or beans.
Take Smaller Meals More Often
Try taking smaller meals instead of three big meals every day. Doing so will keep you from feeling bloated. Eating less more frequently, like 5 to 6 meals daily, also helps to manage hunger and control blood sugar. A word of caution is to make sure the number of calories and food are proportionate to your needs.
Try Anti-Bloating Foods and Drinks
Some studies have revealed that ginger, parsley, pineapple, peppermint tea, and yogurt have good bacteria, which reduce bloating.
With fruit, pineapple is the king of reducing bloat. Pineapple contains the enzyme bromelain, which helps the body to break down protein to assist in digestion. Since the core is the source of more bromelain in the fruit, juice it if possible and add to smoothies.
In case you are experiencing stomach distention, coconut water is your go-to drink; the smooth and tasty beverage is the all-time favorite for many over the years. This drink is delicious and hydrating too. The secret to its effectiveness in bloating is its high electrolyte content. The drink has potassium, chloride, and calcium that help the body regulate fluids so that you do not retain them.
Create your de-bloating tonic, for example, hot tea with ginger and honey, turmeric elixir, hibiscus-ginger tea, and watermelon smoothie. These are ingredients you can mix to form a sweet-tasting de-bloating beverage.
Ginger has natural anti-inflammatory benefits that assist in digestion, while hibiscus contains polyphenols that can be helpful. Also, turmeric eases belly inflammation, and watermelon has more concentration of potassium, making it conducive for the stomach; you can add lime juice and mint leaves for additional flavor as well.
You must not skip meals, fast, use water pills, or laxatives to help with de-bloating issues or losing weight. Ab exercises done all day will not remove excess belly. Although it is difficult to note the difference, strengthen abdominal muscles with exercise ball workouts and Pilates since stronger muscles make the belly look flatter.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.