Abdominal bloating not only looks bad but can cause physical discomfort too. It’s a condition that can be avoided pretty easily. The real cause of bloating is intestinal gas – not “water weight” unless it is caused by a medical condition such as liver or heart disease.
Here are some tips that can help you beat bloating.
1. Avoid Constipation
Too little fluids, fiber, and workout can lead to constipation, resulting in bloating. To avoid bloating, eat a fiber-rich diet that includes vegetables, nuts, fruits, whole grains, legumes, and seeds, etc. Make sure to drink at least 6-8 glasses of water in a day and workout for at least 30 minutes, four-five times in a week.
If you’re eating too much fiber, ensure to drink plenty of fluids for better tolerance.
2. Avoid Carbonated Drinks.
The fizz in carbonated drinks such as sodas and colas can cause gas to get trapped in your belly. Instead, drink lemon water or water infused with cucumber, lemon, and mint. If you feel bloated due to aerated drinks, try some peppermint tea for the soothing effect.
3. Avoid highly processed foods
Highly processed foods have a high amount of sodium and less fiber, contributing to that bloated feeling. Get in the habit of reading food labels. Check that your processed, canned, or frozen foods don’t contain more than 500 mg of sodium per serving in any product. Purchase the food with labels that say “very low sodium”, “sodium free,” or “low sodium.”
4. Don’t Overdo Chewing Gum
Chewing gum for a longer period of time leads to swallowing air, causing bloated stomach. If you’ve got a gum habit, try to avoid it by sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.
5. Eat Smaller Meals
Instead of eating three big meals in a day, go for five-six smaller meals. This can keep you get rid of the bloated feeling. Eating more frequently can also help control blood sugar levels and manage hunger pangs. Just make sure the quantity of food and calories are proportionate to your needs. Prepare a meal plan that includes the recommended amounts of all major nutrients.
6. Go Slow with Beans and Gassy Vegetables
Cruciferous family of vegetables, such as broccoli, Brussels sprouts, cauliflower, and beans can cause that gassy feeling. However, this doesn’t mean you should not eat these super-nutritious veggies. Add them in your diet slowly until your body adjusts to the compounds that can initially cause gas. You can also take anti-gas medicine to get relief from the trapped gas.
7. Watch Out for Sugar-Free Foods
Too much sugar in artificially sweetened foods and drinks can lead to bloating. Experts recommend consuming no more than 2 or 3 servings of artificially sweetened foods and drinks per day.
8. Try Anti-Bloating Foods and Drinks.
Some studies suggest that ginger, parsley, peppermint tea, pineapple, and yogurt containing probiotics may help reduce bloating. These foods are healthy and safe when used appropriately, so why not try them.
Make sure that you never skip your meals, fast, or take water pills to help you de-bloat or lose weight. There is no substitute to flatten your belly. If you want to be fit, you must exercise regularly and eat healthy.
Make sure that you never skip your meals, fast, or take water pills to help you de-bloat or lose weight. There is no substitute to flatten your belly. If you want to be fit, you must exercise regularly and eat healthy. If any of these tips is not working for you, contact your healthcare provider. Your doctor may recommend you anti-gas medicine to get relief from bloating. Make sure that you buy your prescription medicines with free Rx card to get discount on your medicines.