Being bloated is one of the most unpleasant conditions ever. It’s like your stomach is going to explode. It’s also unattractive. Bloating is a common issue these days, and may occur as a result of different causes.
But, don’t fall in despair, as we have the right solution for you. Introduce healthy changes to your daily routines and fix your menu.
“It feels like your belly is a glass constantly full of water, and if you try to put anything else in the glass, it will overflow,” says Grace Shockey.
Here are some nice suggestions on how to solve your problem:
Eat unsalted almonds in the afternoon to enhance your digestion and enjoy an instant energy boost.
It’s rich in fiber, and aids in regulating the good bacteria in your intestines.
Monounsaturated fats keeps you full for longer without all the bloating and gases.
Fiber and potassium are great for you. Eat bananas after your meals, and add some to your morning cereals and pancakes. They also work great when added to healthy smoothies.
Half a cup of broccoli will reduce your bloating. Steam-cook or blanch your broccoli, because the raw veggie will give you gases.
- Brown rice
The body digest it easier than the white one.
Coffee stimulates the muscles of your colon. Drink a cup of coffee after your breakfast will help you relieve your stomach problem.
They are crunchy, healthy and can flush excess water out of your body.
- Fruits with high percent of water
Eat more watermelons, honeydews, and cantaloupes to eliminate the sodium out of your body. Sodium makes you bloated, and these fruits will stimulate your blood flow and boost your energy.
- Skin on
Eat your apples, pears and every other fruit with its skin. The skin contains fiber, and that’s exactly what you need to fix any digestive issue.
It’s a common “remedy” in Eastern medicine, and it’s used for almost everything. Ginger is one of the most common remedies for digestive issues. Add fresh ginger to your healthy salads, smoothies, juices and even stir-fries.
- Lemon water
Lemon is an excellent diuretic and also a remedy for your water retention.
It’s a leafy green veggie that comes packed with tons of nutrients. Fiber in lettuce keeps you full and relieves the bloating.
It’s one of the greatest ideas for your breakfast. Need a fibrous meal? Eat oatmeal. Just make sure that you don’t use the sugar-packed product.
It’s an exotic fruit full of enzymes that stimulate the digestive tract and relieves the heaviness in your belly area.
- Peppermint tea
Peppermint tea relaxes your stomach, providing an instant relief. No more bloating, gas and cramps.
- Potassium-packed foods
Eat more spinach, mango, and tomatoes. These contain large amounts of potassium. Use these to relieve your bloating and eliminate the sodium from your body.
Need some good bacteria? Enrich your menu with yoghurt, kimchi, miso, kefir, sauerkraut, and pickles. You need the good bacteria to keep your gut working well and relieve bloating.
It relieves menstrual cramps and bloating due to its magnesium and potassium content.
This fish is packed with omega-3 fats, and reduces inflammation in the stomach.
Of course. Hydrating your body is important, and prevents constipation. Bloating occurs as a result of constipation, and try drinking a glass of water half an hour before your meals. Water also promotes a healthy weight loss process, as confirmed in a study published in the journal Obesity.
- Say ‘no’ to alcohol
A glass of fine is great for you, but keep in mind that booze dehydrates your body and makes you puffy and bloated.
- Gums are also a ‘no’
Chewing gums brings more air in your digestive system, and making your stomach “grow.”
- Avoid processed meats
These contain too much salt, and affect digestion.
- Don’t eat protein bars
Yes, you’re told that these are healthy, but protein bars contain soy protein by-products, and these cause bloating.
- Avoid Seltzers
These are not as dangerous as your favorite soda, but their bubbles cause bloating.
- Avoid starches
Roasted potatoes, pasta and other starchy foods lead to water retention and make you bloated.
- Avoid “sugar-free” products
Sugar-free may seem healthy to you, but these products contain maltitol, sorbitol and xylitol. Each of these causes digestive issues.
- Don’t use straws
Straws make you ‘swallow’ more air, and it gets trapped in your gastrointestinal tract.
- Limit your intake of salt
Sodium is a number one cause of bloating. Salty foods cause water retention, and you end up dealing with swollen ankles, feet and stomach, as confirmed by experts at Heart Failure Matters Org.
- Limit the use of sweeteners
Artificial sweeteners affect digestion, leading to diarrhea and gas.
- Limit your consumption of bread
Do you know that your bread contains too much sodium? You’re welcome.
- Limit your dairy intake
Milk and cheese cause bloating, especially if your body is unable to break down lactose properly. About 75% of the world’s population deals with lactose intolerance.
- Don’t eat frozen meals
These may be convenient, but contain sodium, and that’s the last thing your stomach needs. Let’s not forget the rest of the problems frozen meals cause.
- Gassy veggies and beans exist
Cabbage, Brussels sprout, and beans cause constipation. Don’t eat too much of these if you are bloated.
- Avoid heavy sauces
Sauces are tasty, but they are rich in salt. Spices are a better alternative if you are looking for a way to make your food taste good.
- Avoid gluten-free products
Gluten-free products are made popular, but don’t forget that these foods are processed and don’t contain much fiber. The body can’t break down these easily.
- Avoid fried food
Fried food affects digestion, and gives you a nasty bloating.
- Belly stretches help
Do these in the morning. Lie on your back, and pull your knees toward your chest. This will soothe your stomach, and prevent bloating.
- Regulate your intake of antibiotics
Antibiotics change the pattern in your intestine, causing a discomfort. Consult your doctor and use alternatives if the antibiotics you use give you gas and bloating.
- Eat your dinner early
This will give your body enough time to digest food and you will sleep better at night. No more bloating in the morning!
- Add more calcium to your diet
Use calcium supplements and calcium-rich foods at the peak of your menstrual cycle to prevent bloating.
- Use low-sodium recipes
Low-sodium food is great, and try to stick to these recipes.
Mindful exercises keep you calm, and relax your nerves and muscles. Meditation also relieves stomach problems, as confirmed in a study published in the JAMA Internal Medicine journal.
- Do morning exercises
Stick to a 20-minute physical routine in the morning to ease your digestion, and help your gastrointestinal tract work properly.
- Do yoga
Yoga relieves bloating and eases the fat-burning process.
- Smaller portions work better
Split your food in smaller portions, and make sure you chew it slowly. This gives your brain enough time to process food, giving you signals that you’re full. This habit will also help you prevent overeating.
- Snack smart
Have a cup of yoghurt and fruits between your meals to avoid binge eating and maintain your ideal weight. It also relieves bloating.
- Transfer canned goods
Transfer your canned fruits and veggies into a different container, and make sure you run the product under cold water for a few minutes before eating it. This will wash off the excess sodium.
- Do tummy massages
Massage your abdomen to stimulate the bowel movement, and relieve gases and bloating.
Bloating isn’t dangerous, but affects your self-confidence and physical appearance. Relieve your bloating to get rid of the discomfort. Stick to positive thinking, be more active, do abs exercises to firm up your muscles and love yourself.
Source: Power Of Positivity