We’ve all experienced that moment when you suddenly can’t button your favorite pair of skinny jeans or the skirt you’re wearing is feeling unusually tight and uncomfortable. Have you ever been so bloated that someone mistakenly took you for being pregnant? I’ve had that happen and it’s so embarrassing. Bloating is caused by many factors. Often it’s the result of excessive intestinal gas or caused by fluid retention. There is hope! You can beat bloating with these belly flattening tips.
First identify the cause of your bloating.
Pouring salt on your food is a sure way to get bloated. Salt is notorious for causing water retention. It has a way of sneaking into many of the foods we eat. First, note that the guideline is no more than 2,300 mg of salt per day for the average person. Common culprits are frozen meals, canned soups and vegetables, bottled salad dressings, condiments and sauces. When eating salty foods, be sure to drink more water to flush out the sodium.
Avoid constipation which is another cause of bloating. Too little fiber, fluids, and physical activity can lead to constipation. To avoid constipation, eat a diet that is high in fiber from whole grains, vegetables, fruits, nuts, legumes and seeds. Drink plenty of fluids and get regular physical activity.
Belly Flattening Tips
Don’t eat too many sugar-free desserts. Check the ingredients of foods labeled sugar-free or low-sugar. Avoid the following ingredients: sugar alcohols such as mannitol, maltitol and sorbitol. These ingredients can cause bloating because they are hard for your body to digest.
Eat vegetables cooked instead of raw. Cooking vegetables helps to break down the fiber, so your body doesn’t have to work as hard to digest.
Cut back on eating starchy beans and gassy vegetables.
Don’t eat too fast. Slow down and enjoy your food. Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. Also, avoid using a straw or chewing gum, and talking while eating which can also cause you to swallow more air.
Avoid carbonated beverages. The fizz in carbonated drinks can cause gas to get trapped in your belly.
Try natural remedies. Experts say that peppermint tea, pineapple, ginger, parsley, and yogurt containing probiotics may help reduce bloating.
Please note that these tips are meant to prevent occasional bloating caused by diet and lifestyle. Chronic bloating can be caused by a medical condition or menopause. If you have persistent bloating, I encourage you to seek out a medical professional.