Have you ever tried wearing your sexiest dress only to find out that your belly looks distended and huge? Is there a stomach bulge that is stopping you from wearing your one piece swimwear?
You, my friend, may be suffering from bloating. This is one of the most common problems faced by women, and the issue is usually something that goes beyond aesthetics. What causes bloating? Gastroenterologists claim that it may be due to several factors such as fluid retention, constipation, or excess gas.
Is there a way to stop this? Fortunately, there are indeed several ways to do so, which are presented in a list below.
Read on to learn more on how to keep bloating at bay.
1. Nasty Habits
Are you aware of any habits that let you ingest any excess air?
Extra air is one of the main causes of bloating, so if you have any bad habits that cause you to swallow air – such as drinking through straws, talking while eating, and chewing gum – this may be the best time for you to reconsider those tendencies.
That said, try drinking without straws and talk after you eat.
2. Eat More “K”
Potassium is one of the minerals that effectively fight bloating by controlling the fluid balance of the body. Seek out potassium-rich food which is in season at the moment such as bananas, mangoes, cantaloupes, nuts, tomatoes and spinach.
These vegetables and fruits contain a high amount of potassium. The vegetable asparagus, which is rich in potassium, also contains asparagine, an amino-acid which catalyzes enzymes to cleanse out any extra liquid out of your body.
3. That time of the month
Menstruation can also cause bloating. While that time of the month is unavoidable, there are some things that you can actually do. First, you can try eating calcium-rich and magnesium-rich food such as cheese, milk, dark leafy greens, nuts, lentils and whole grains.
Calcium and magnesium are two of the nutrients that alleviate PMS-induced symptoms and bloating.
4. Pressure test
Feeling gassy? Try to apply pressure to your gastrointestinal tract by massaging your tummy by tracing the GI tract.
Follow this tip: start at the right hip, and ease upwards to the ribs, then across your stomach and near your colon, using rounded motions.
5. Move around
Bloating can also be caused by constipation, and to effectively fight constipation, you will need more than diet and water intake. You also need to follow a good and trusted exercise routine.
You can do brisk walking for ten to twenty minutes daily in order to aid the stomach’s digestion.
Another bonus of exercise is that it allows you to lose extra fluids through sweating, so that it will not add to your water weight.
6. Eat slowly
Even if you are in a hurry, try to eat slower and chew your food thoroughly so you end up digesting food better. Dietitians recommend eating for at least thirty minutes per meal.
Take note that digestion does not begin in the stomach – it begins in the mastication of food in the mouth. There are also studies that show if you slow down when eating, it makes you feel fuller faster, leading you to eat less servings every meal.
7. Allergies
Food allergies or intolerance to some food, may also lead to gas and eventually, bloating. Check with your doctor in order to be sure if you are allergic to certain types of food, such as dairy or nuts, and replace them with healthier substitutes.
Food to fight Bloating:
Of course, one of the greatest factors when it comes to bloating may be found in your diet.
Here are some tips for you to help fight bloating by modifying your daily diet.
No carbs in the afternoon
The thought of that yummy pasta for dinner may motivate you through the afternoon grind, but keep in mind that food heavy in starch, such as pasta and bread, may cause water retention. Strop yourself from eat that bowl of pasta or that basket of bread right before bedtime, unless you want to see Mt. Bloat when you wake up.
If you feel that you cannot make it through the day without any carbs, try the following: switch to whole grains and brown rice and eat extra protein such as turkey slices in order to fuel your energy. Avoid foods that are high in carbs such as cereals, bagels, pasta and pretzels.
Limit the sweetness
Bubbles found in sodas are a surefire way to encourage bloating. Instead of reaching for the bubbly soda to quench your thirst, why not try water instead? Water is highly beneficial to the body, for it aids digestion, and even gives you better-looking skin.
If you are an avid fan of tea, coffee, juice or any drink with too much artificial sweeteners – then this may be your time to stop.
Sugary drinks causes gassiness and diarrhea in some people, so if you really want some sugar, place the real thing in your drinks instead.
Reduce salt
Water loves salt, and if you’re constantly adding high amounts of salt to your food, your body will retain all of the fluids that you drink, too. If you always ingest high amounts of salt, you will momentarily hold on to all that water, causing you to have extra water weight and puffy tummy.
Products with too much salt include junk foods and pre-processed dinner meals. Sure, it may be difficult to cook homemade meals with the busy lifestyle nowadays. If you must purchase pre-packed meals, look at the nutritional table and choose the ones with the lowest sodium content.
If you cook, try to reduce your seasonings. Hate bland food? Try salt-free seasonings – or load up on other types of spices. Black pepper, for example, contains no trace of sodium at all!
Experience the benefits of probiotic
Probiotics can be your best friend when you want to avoid bloating. Thus, you should immediately avail of the benefits given by good bacteria, such as lacto bacilli strain found in probiotic drinks and yogurt.
This is ideal for women who experience bloating, abdominal pain, constipation and diarrhea. Look for yogurts and food supplements that have the probiotic strain B. infantis – studies show that women who experience irritable bowel syndrome and took the said probiotic strain experienced relief within a month.
Avoid gassy veggies
We are told all vegetables are good for our systems, but then they neglected to tell us about gas-inducing vegetables.
Certain vegetables such as legumes, broccoli, Brussels sporuts, cabbages, onions and citrusy fruits produce more gas in the gastrointestinal tract, making your stomach look like a blown-up balloon. Try to replace these vegetables with squash, green beans and mushrooms instead.
These tips are surefire ways to help reduce bloating, helping you look better in your favorite dress or pants. Keep in mind, though that these tips are for banishing the bloat.
These do not completely getting rid of excess tummy fat and muffin tops. Thus, if you are battling bloat and extra inches on the waist, you will still need to modify your diet and make exercise part of your regular routine.
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