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Suffer With A Bloated Stomach? 10 Ways To Have a Flat Belly
Bloating is something you can easily get rid of unless it’s caused by extra pounds or the result of a medical condition (such as liver or heart disease). The way to do this is to avoid gas build-up in the stomach or intestines, as this can lead to discomfort and an awful-looking bulge.
It’s a well-established myth that stomach bloating is the result of fluid build-up called water weight. This is not true at all. In fact, the abdomen is not the first place for fluid to accumulate in a healthy person – they can be seen in the legs and ankles of anyone.
If it’s not water, what causes gas to build up in your stomach and affect how you look and feel? Here are ten possible explanations for bloating.
1. Constipation: too little fiber, fluid, and activity can cause constipation, and that causes bloating. Eat a high-fiber diet (25 grams per day for women; 38 for men) from whole grains, fruits and vegetables, legumes, nuts and seeds. You’ll also want to make sure you’re getting enough fluids—aim for 6-8 glasses a day. Be active for at least 30 minutes a day, five days a week.
2. Food Allergy/Intolerance: can cause both gas and bloating and can be confirmed by visiting your doctor. Resist the temptation to self-diagnose, then cut whole grains and dairy out of your diet if you don’t need to. You can reduce the amount of the suspect food or eat it with other foods, or try aged cheeses and yogurts because they are low in lactose to see how your body reacts.
3. Eating too fast: My mom always warned me about this…eat too fast, you’ll be gasping for air, it’ll cause bloat. You need to slow down, chew well and enjoy your food. Meals should last at least half an hour and remember that digestion begins in the mouth. So, try to reduce this bloating by chewing your food better, as my mother said.
4. Limit carbonated drinks: because the gas in those tasty sodas and other drinks can cause gas to get stuck in the stomach. Try lemon, lime or cucumber water instead. If you have to drink those sodas, cut back on them for at least a day and try another drink like peppermint tea for a calming, healthy change.
5. Do not chew gum too much: because it can trap air, which leads to bloating. If you have a hard gum habit, replace the gum with peppermints or hard candy. Healthy, high-fiber foods are also good choices.
6. See sugar-free foods: because it can lead to too much intake of sugar alcohols in artificially sweetened foods and drinks, which can lead to bloating. You’ll want to limit your intake of artificially sweetened foods/beverages to no more than 2-3 servings per day.
7. Limit sodium: highly processed foods are high in sodium and low in fiber, both of which can contribute to feeling (and looking) bloated. You should start reading food labels and avoid more than 500 mg of sodium per serving of any processed, canned or frozen food. You want to keep your total sodium intake to 2,300 mg per day.
8. Go slow with gas-producing foods: There are certain foods, such as beans and cruciferous vegetables, that can cause bloating and gas discomfort if you are not used to eating them. This means slowly introducing foods that are good for you into your diet, or try taking an anti-gas product that targets when you plan to eat them.
9. Eat less, more often: This alternative meal plan can help you get rid of bloating after a big meal. Eating more often helps keep blood sugar stable and control hunger. Make sure that the amount of food and calories is what you need and don’t make more food, bigger meals.
10. Try anti-bloating foods/drinks: Several studies show that probiotics (good bacteria) such as peppermint tea, ginger, pineapple, parsley and yogurt can help reduce swelling.
Realize that weight training can help your abs look flatter, but that’s not because you’re toning and strengthening your abdominal muscles, and not because doing certain ab exercises has worked wonders. Pilates and ball exercises are some of the best exercises we know.
Experts agree that laxatives, water pills and fasting are not the way to get rid of bloating or lose weight. Losing even a few pounds can help trim the look (and feel) of your abs, because almost anyone who loses body fat does more from the abdominal area than from any other part of the body. This applies to any body type and weight loss type.
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