Do you look at the mirror and don’t exactly like what you see? You have things you would want to do (like racing, acrobatics, dance) but can’t do them due to one too many sodas or fried foods. Not being able to put on clothes and look sexy.
There are actually only a few things worse than waking up to a stomach that feels like it’s been pushed out to be there. However, all is well that ends well.
It is never too late to start ‘unbloating’ and here, we bring you little tweaks that will have a huge impact on getting you where you want. We hope you get the help you need from our suggestions.
- FEED ON PROBIOTICS
According to Cleveland Clinic, making probiotic foods a regular part of your diet can help keep the bacteria in your gut active. Probiotics are live microorganisms intended to provide health benefits when consumed, generally by improving or restoring the gut flora.
They have the positives of reducing bloat and regulating your digestive system. Choosing a yoghurt that contains live cultures such as Lactobacillus Acidophilus and Bifidobacterium can help support the good bacteria in the gut that are essential for a healthy digestive system, says Jennie Gough, a nutritionist and nutritional therapist.
Another option is to supplement your stomach with high-strength capsules, containing Lab4, a group of gut-friendly bacteria shown to help combat bloating and symptoms of IBS.
2. AVOID CONSTIPATION
This is the infrequent bowel movements, and small, hard-to-pass, stool and it increases the possibility of bloating. A very good measure at ‘unbloating’ is to avoid constipation as much as possible.
Taking food high on fiber and fluids drastically reduces the chances of having a bloated stomach. Recommendations request that one eats a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day).
An important reminder here is to eat early dinners. Late dinners easily cause constipation and experience a harder time at proper digestion.
3. ALWAYS CARRY A WATER BOTTLE
When it’s convenient for you, always carry a bottle of clean water and gulp at it whenever you’re thirsty or just from time to time. It should be a priority for you to always hydrate your body.
Besides other advantages of proper hydration in people, it significantly helps to lose weight faster when compared to their less-hydrated counterparts, studies have shown. And according to Keri Gans, author of “The Small Change Diet”, hydrating the body also prevents constipation which as we have learnt earlier contributes to bloat.
A good tip is to take a full 16-ounce glass of water a half-hour before you eat.
4. BE MINIMAL WITH YOUR SALT INTAKE
Stop enjoying the sight of those little white rainfalls and take your hands off that shaker. When there is a gross intake of salt, it causes fluid buildup that increases your blood volume, makes your heart work harder and gives you a distended stomach.
If you’re a salt lover, then you have to minimise the amount you use in your foods. To check your intake, do well to always take a look at the percentage of salt on the nutrition label of any edible you take.
Anything with tag of more than 20% salt per serving means you’re on a ride away from home.
5. SKIN FRUITS KEEP THE SKIN IN
Skin fruits like fresh berries, apples, pears, mangoes are great at fighting bloat. This is due to the fact that the largest amount of fiber resides on the skin of fruits.
Fibrous foods aid your digestive system and the United States Department of Agriculture (USDA) recommends that women eat between 25 and 28 grams per day.
6. WATER-HEAVY FRUITS ARE A GOOD OPTION
High-water-content fruits like watermelon and cucumber help flush out belly-bloating sodium. Watermelon contains citrulline, an amino acid that can improve blood flow and reduce fatigue, giving you more energy to power through a busy day.
They also help in keeping you hydrated and eliminating any weighed-down feeling.
7. EAT SMALLER MEALS MORE OFTEN
Limit your three meals per day to a small-big-small pattern instead of going for three big meals. This can keep you of the bloated feeling that comes from large meals and consequent constipation.
Eating smaller meals also offers you an opportunity to eat more frequently thereby controlling blood sugar and managing hunger.
8. DON’T OVERDO CHEWING GUM AND SWEETS
Both can increase your risk of swallowing excess air and consequently gasiness, Dr. Brewer says. This excess air and gasiness can cause bloating.
You should try hard to substitute gums for high-fiber snack like fruits, low-fat popcorn or a piece of hard candy. The idea is for you to go easy on your gum habit, that’s all.
9. MAKE GINGER A FAVORITE INGREDIENT
Ginger has been used (and it’s still being used) to treat digestive issues- from painful bloating to an upset stomach- for over two hundred decades, reports Medical News Today.
Its usage in the making of smoothies, home-made drinks, salads and stir-frys is a very important step and it is easily practicable
10. PHYSICAL ACTIVITY IS VERY IMPORTANT
The importance of physical activity cannot be overemphasized. This is a vital process towards thinning down the stress levels of our lives.
Leading Harley Street nutritionist and author, Rhiannon Lambert (rhitrition.com) agrees to this. She says: ‘Stress can have a massive impact on bloating.
Food you’re normally ok with eating can work against you if your stomach isn’t responding well to the stresses in your life—your stomachs are considered second brains.’
The practice of yoga is a very good option. Squat, Twist and Inversion are yoga techniques that have been singled out to reduce stress levels. If not a yoga person, you can engage in workouts.
Therefore, create the time and for at least 30 minutes, five times a week, hit the road, the gym or a yoga-room and take in some practice. They help you keep fit and stay healthy.
In conclusion, Overall healthy eating and exercise is important when you try to get rid of a bloated stomach or belly.