By Priyanka Dixit
Today I am going to share some tips on how you can reduce belly bloating and achieve a firm, flatter stomach. Often belly bloating can hamper our looks and cause uneasiness too. But these tips will ensure that your tummy stays healthy and happy, without any tightness and without making any awkward noise.
1. Make Lifestyle Changes
In order to have an un-bloated tummy, you must avoid getting constipated. For that, take diet that’s high in fiber. Also drink plenty of fluids along with 6-8 glasses of water a day. Try to physically active for around 45 minutes per day. And, avoid eating foods that could cause acidity.
2. Don’t Eat Too Fast
If you follow the bad habit of eating too quickly and not chewing your food properly, then pay heed. It can cause excess air swallowing that leads to bloating. When you eat slowly and chew your food more, it prevents overeating also. This new habit of chewing food well and for longer will satisfy your taste buds and will improve your digestion too.
3. Limit the Intake of Carbonated Drinks
Nowadays, carbonated drinks play a vital role in our lifestyle and some people prefer such aerated drinks over lemon water, detox water or fresh juices. The bubbles present in carbonated drinks (even diet cokes) can cause gas which gets trapped in our belly or even create a havoc on our digestive system. So, try to include some green tea or peppermint tea to soothe your tummy.
4. Don’t Overdo Chewing Gums
If you are addicted to chewing gums, then stop this habit too. Chewing gums might look harmless, but if consumed in excess, can also lead to excess swallowing of air.
5. Limit Sugar Substitutes
Many people consumes artificially sweetened foods and drinks such as sugar-free sweets, drinks, candies or gums which can cause bloating and even diarrhea. This happens because sugar substitutes and artificial sweeteners are very difficult to digest.
6. Take Potassium-Rich Foods
Foods rich in potassium like bananas, cantaloupe, spinach, tomatoes, asparagus, nuts etc contain nutrients that act well to flush out excess liquid of your body. Potassium-rich foods are anyway good for our health, so you must include these in your diet.
7. Yes to Probiotics
Probiotic drinks contain good bacteria that can be found in cultured milk products such as yogurt. Probiotics can help reduce gas or acidity too. In fact, probiotic supplements can have numerous other benefits, so they are definitely worth trying out. You can easily include yogurt in your diet as a probiotic. Otherwise, there are organic probiotic drinks available in the market too.
8. Massage your Tummy to Soothe it
Try massaging your abdomen in the direction of your GI tract : press your fingers near your right hip, slide up towards the ribs, across and down near your colon in a circular motion. Quite funny, but it works.
9. Cut that Late Night Carb
Avoid eating bread, pasta or other carbohydrate-rich foods (that contain starches) as such foods cause you to retain water. Take your dinner before 8 PM and should you really have a snack before bed, have a really healthy and light ones.
10. Limit Sodium
We all loved processed foods, but they tend to be high in sodium and low in fiber. While
purchasing processed foods, be careful and read the food labels well. Go for products that contain low sodium or are sodium-free. Want a better option? Make your food at own, using healthier alternatives.
Take food and drinks that can banish your belly bloat like water with lemon, celery, watermelon, rosemary, turmeric, beans, lentils and yogurt.
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