Do you often feel bloated and heavy even though you don’t eat too much? Moreover, do you struggle with gas, cramps or diarrhea?
Does your belly seems to be huge and you feel annoyed when you need to get in your favorite swimsuit?
Did you know that one of the causes of this unpleasant problem is usually linked with chewing gums, eating or drinking too fast through a straw?
In these situations, your gut produces excess air.
Bloating can be linked with stress, food intolerance, irritable bowel syndrome, problems with digestion, PMS or bad food choices.
Good habits that reduce bloating
If you want to have a flat and healthy stomach, then avoid the following:
- spicy, fried and fatty foods
- foods rich in additives
- foods that contain artificial sweeteners, sugars and salt
- foods that cause bloating, for example peas, broccoli, cabbage, kale, Brussels sprouts and lentils
- drinking through a straw
- chewing gum
- carbonated drinks
By eating fast you swallow more air, which then accumulates in your gut.
In addition to that, the stomach sends signals to the brain that you are full after 20 minutes when you had the first bite.
So eat slowly and deliberately chew food well.
Not only that you will prevent bloating, but you are going to increase chances of losing weight.
Make sure that the interval between meals is at least 3 hours so that food can be fully digested.
Also, another healthy habit against bloating is a 15-minute walk after dinner.
Food Against Bloating
1. Pineapples and bananas
Pineapple is a very tasty and juicy tropical fruit, it helps with cleansing the digestive system and reduces flatulence.
It contains the enzyme called bromelain, which breaks down proteins and reduces inflammation.
Bananas are rich in potassium – a mineral that prevents water retention in the body, caused by an increased intake of salt.
But always make sure to chose ripe bananas, because green ones can cause gas problems!
2. Yogurt with probiotics
Unlike milk and cheese, which cause bloating, yogurt with probiotic cultures has the opposite effect – it flattens your belly.
Yogurt contains good bacteria, which helps the gut to break down food, which ultimately reduces bloating.
While spicy and additive rich foods can cause inflammation in the body, ginger has the opposite effect. It relieves inflammation and reduces puffiness.
You can consume ginger with tea or you can chew candied ginger.
Ginger contains the enzyme called zingibain, which also helps in digestion of proteins.
Oats are rich in fiber, which stimulates digestion and bowel function and thus reduces bloating.
Also, it reduces cholesterol and removes it from the body.
It works as a great ally in fight against skin diseases such as psoriasis and atopic dermatitis.
- Heat a pot of water and add oatmeal
- Stir for a few minutes until it thickens
- If desired, add fresh or dried nuts, raisins, poppy, cinnamon, honey, flax, sesame seeds
Like ginger, mint has been known for centuries for its beneficial effects on digestive tract.
It soothes abdominal muscles and eases gases.
Regularly drink mint tea, even in summer, or take peppermint oil capsules.
Sugarless peppermint candies are also available and beneficial.
Bloating is usually a short-term condition that passes after you change your eating habits.
But sometimes it can be an indicator of a serious problem.
If you suspect that you have intolerance to lactose or gluten, or if you have other symptoms such as diarrhea and abdominal pain, consult a doctor.