How to Deflate A Bloated Belly
Don’t Overdo Fiber
Although fiber has significant health benefits, overdoing it may cause a bloated belly. Men and women should strive for 38 to 25 grams of fiber per day, respectively, particularly from whole grains, fruits, veggies, and legumes. Water intake is also key for proper fiber digestion, so aim for at least eight, 8-ounce cups each day.
Carbonation found in soda and such products can add more gas into the bowels by introducing gas pockets. Limiting carbonated soda not only cuts back on added sugar and calorie intake, but can deflate a bloated stomach.
Reduce Artificial Sweeteners
Although some individuals are more sensitive to them than others, artificial sweeteners may be the underlying culprit of a bloated belly. Reduce or eliminate sugar substitutes and alcohols to lessen the risk of bloating, gas, and other unpleasant digestive consequences.
Skip the Salt Shaker
A high salt diet may be the cause of bloat, as sodium causes fluid retention which may be retained in the stomach. Along with skipping the salt shaker, limit the consumption of highly processed products, use spices and herbs in the kitchen, and gravitate towards whole foods.
Potassium-supplying bananas help counterbalance the effects of sodium and can lessen the risk of fluid retention. Additional sources of potassium include apricots, carrots, plantains, potatoes, radishes, and tomatoes.
Consume Small, Frequent Meals
Consuming smaller, more frequent meals grants the opportunity to slow done digestion, as large meals take longer to digest and may cause unpleasant belly bloat.
Go Easy with Gas-Producing Foods
Some foods are easier on the belly than others, as gas-producing foods may cause bloat and discomfort. Go easy with beans and legumes, cruciferous veggies, and raw fruits with a high fiber content.
Although they seem unthreatening, “airing” habits may actually cause gas, including inhaling air from gum chewing and sucking from a straw.
Most yogurts supply probiotics, active cultures shown to improve digestive health. Common probiotics include lactobacillus and bifidobacteria and are likely to be included on the ingredient label. Topping with fresh berries, bananas, and nuts can further lessen belly bloat by increasing fiber intake.
Exercise is touted to stimulate the bowels and lessen the risk of constipation and bloat. General recommendations encourage healthy adults to partake in at least 150 minutes of aerobic exercise weekly, so try to get active 30 minutes of your day!
Sip On Tea
Sipping on tea, including chamomile, can limit gas and improve digestive health. Tea also contributes to daily water intake, which can further reduce digestive troubles.
Prep for PMS
Calling all females… You may attribute uncomfortable bloat during that so-called “time of the month.” While nature’s timing is inescapable, implement preparatory steps, including consuming a healthful and fiber-filled diet, staying hydrated, and cutting back on foods rich in salt and sugar.