You’re exercising and eating right, so what’s up with the bloating? Abdominal bloating not only looks bad but can also cause physical discomfort. But, experts say stomach bloating is a condition you can avoid pretty easily.
A few simple precautions can help you avoid bloat for good.
Regularly sip on water – Aside from hydrating you, drinking H2O throughout the day can prevent constipation. People often feel bloated when they’re constipated, and water keeps things moving. To give yourself a metabolism boost while you’re at it, down a 16-ounce glass a half-hour before you eat, as research shows those who did lost weight faster than their less-hydrated counterparts.
Start each day with lemon water – Lemon acts as a natural diuretic which, when paired with warm water, aids digestion and reduces water retention. Think the drink is too boring? Try sprinkling in a bit of ginger or cinnamon for an extra burst of flavor.
Don’t eat too fast – Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. So slow down and enjoy your food. Your meals should last at least 30 minutes.
Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more. There’s another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.
Avoid food with sodium – Hands off the shaker, ladies. Experts cite salt as being one of the most common causes of bloat out there because when you eat too much of it, it causes fluid buildup that increases your blood volume, makes your heart work harder, and gives you that totally uncomfortable feeling.
READ: 48-Hour Weekend Liver, Colon and Kidney Detox that Will Remove All Toxins and Fat from Your Body
Eat fruits with the skin – Fresh berries and whole fruits, like apples and pears, are great for beating bloat. Just don’t strip off the skin, as that’s where the largest amounts of fiber reside. Fiber helps reduce bloating by preventing constipation and keeping things moving through the digestive system.
Fruits and veggies – like mangoes, bananas, spinach, and tomatoes—that are loaded with potassium are great for flattening your stomach. Why? Experts say they contain amino acids that flush excess liquid out of your system.
Add quinoa to your diet – Quinoa is rich in potassium and magnesium, both of which have been shown to reduce bloating.
Eat more salmon – Salmon is loaded with healthy goodies, including omega-3 fatty acids, the important fats that reduce inflammation in your stomach.
Snack on almonds – Need a filling afternoon snack? A handful of unsalted nuts won’t leave you feeling sluggish, and are great when you need that extra kick of energy.
Eat more oatmeal – Oatmeal is rich in fiber, quick to prepare, and easy to take with you on the run. In other words, it’s the perfect on-the-go breakfast that won’t make you want to suck in your stomach all morning.
READ: Detoxifying Smoothie to Eliminate All Toxins from Your Body
Maintain a regular dinner time – To avoid waking up with a puffed-out stomach experts recommend having dinner earlier in the day. This way your body has plenty of time to digest – and deflate – before you hit the sheets.
Massage tour tummy – Stuffed? Try massaging your stomach in the direction of your GI tract. Press your fingers right near your right hip; slide up toward the ribs, across and down near your colon in a circular motion. The movement can help evacuate gas and relieve your stomach.
Get more active – Working in 15 to 20 minutes of activity each day will help you fight constipation an keep things moving smoothly through your digestive tract, which helps keep your belly from puffing out.
BONUS – De-Bloating Colada Smoothie Recipe
1/2 cup coconut water
1 1/2 cups diced pineapple (fresh or frozen)
1/2 inch peeled ginger knob
1/2 cup ice
Handful of spinach
1 teaspoon turmeric
Dash of cayenne pepper