Home Disorders Endocrine & Metabolic Disorders Stop bloating to get a flat belly

Stop bloating to get a flat belly

Bloating not only looks bad but it can also cause discomfort to you. If you want to get a flat belly, you will need to stop bloating now and in future. It is a condition that you can easily avoid. Let's find out how you can stop bloating and get a flat looking belly.

Eat slowly

If you eat fast, you should change it right now and start eating slow. When you eat quickly, you tend not to chew your food well and that may result in non-digestion of the food. Eating fast may also result in swallowing of air which will result in bloating. When you chew better, the digestion of the food starts at your mouth and it will decrease bloating.

Get rid of constipation

Constipation may result from less fluids, fibre and physical activity. If you are constipated, it will result in bloating. How can you avoid it? You will need to consume a high fibre diet. Your diet should have 25 g fibre for women and 38 g for men. The fibre rich foods include whole grains, vegetables, fruits, nuts, legumes and seeds. You will need to drink lots of water, 6 to 8 glasses every day. You will also need to exercise for at least 30 minutes every day and five times a week.

Reduce sodium intake

If you want to reduce bloating, you will need to reduce sodium intake. So, you have to processed foods because they tend to contain high sodium content. They also contain very low amount of fibre and that may result in bloating. Any processed, frozen or canned food serving should not contain more than 500 mg of sodium. The total sodium intake for you should be within 1500 to 2300 mg per day.

Use the bloating foods and drinks

There are many foods which will help you to reduce bloating. Both foods and drinks are available which are suitable for this purpose. In drinks, peppermint tea is such an example. In foods, ginger, parsley, pineapple, and yogurt that contain probiotics are good for you because they help in reduction of bloating. These are safe foods and they are good for you and you can always try them for reducing your bloating.

Eliminate intolerance and allergies

If you have lactose intolerance or any other food allergies, they can result in gas and bloating. It is important to talk to your doctor and confirm whether you have such a condition or not. Without your doctor's advice, you don't have to eliminate healthy daily and whole grains from your diet. Let your doctor confirm whether you have an allergy or intolerance towards any particular food. If you suspect any food of causing any trouble with your body, you can reduce the amount of that food until you talk to your doctor.

Eliminate vegetables that cause gas

If you don't eat bean very often, it can cause a gassy feeling. Some other cruciferous vegetables can also cause gas. Such vegetables include broccoli, Brussels sprout and cauliflower. However, that does not mean you should avoid these vegetables. They contain different nutrients which are very important for you.

Eat smaller meals often

When you eat smaller meals more often, it will help you by eliminating the possibility of bloating. You don't have to eat three big meals every day. Rather than that you need to eat smaller meals but more often. When a eat meals frequently, it is also good for you because it will help you to control your blood sugar and manage hunger. You can eat 5 to 6 small meals everyday just make sure the quantity of food and calories are within the daily limit for you.

References
1. The Flat Belly Code – Belly Fat Blasting System
2. Pathophysiology, Evaluation, and Treatment of Bloating
3. Abdominal bloating