If you’re on the search for simple and natural ways to beat bloating, you’ve come to the right place! Feeling bloated with a puffy belly is uncomfortable, unsightly and just plain lousy! While we can do our best to limit eating certain foods that promote bloat, consider taking up some of these easy lifestyle changes as ways to beat bloating and feel better faster!
1. Pass on Salt
Passing on excess salt is one of the key ways to beat bloating and keep blood pressure balanced. We all know that excess salt is the major culprit in causing us to retain extra water so avoiding loads of salt is always a smart idea. Don’t forget that there’s excess sodium in tons of everyday foods like frozen entrees, cereal, soups and even drinks! Track your sodium intake and try not to exceed the recommended daily amount of 2,300 mg.
2. Eat Slowly
I’ve always had an issue with eating too fast. I don’t know if it’s because I’m constantly in a rush or it’s just a bad habit but, eating fast is a sure way to a puffy belly! Eating quickly and not properly chewing food can cause you to swallow air that can lead to the big bloat. Take your time to eat slow and enjoy your meals rather than just reflexively eating.
3. Cut the Carbonation
Sometimes we all crave a nice bubbly drink to quench our thirst and give us a nice caffeine kick. The downfall to drinking sodas (even diet) is that it can cause gas to get trapped in your belly that can cause burping, gas and bloat. Banish bloat by sipping on flavored water or herbal tea instead of soda. Sodas are a huge source of empty calories, nasty chemicals and countless other side effects!
4. Pick Potassium
We’re often warned about the foods to avoid as a way to beat bloat but what about the foods we should eat? Foods that are rich in potassium like bananas, avocado, spinach, coconut water and nuts all get the thumbs-up! All of the aforementioned foods contain an amino acid called asparagine that will help flush out excess water, combat puffiness and balance excess sodium!
5. Work out
I know that working out might be the last thing you feel like doing if you’re feeling bloated but it can help! Getting physically active can stimulate contraction in the gastrointestinal system making digestion and passing gas much easier. Try Pilates, crunches and doing exercises that concentrate on the belly area and watch the bloat vanish!
6. Get Raw
If you frequently sip diet sodas and eat snacks with artificial sweeteners, you might think you’re doing your belly a favor but it can actually work against you. Some artificial sweeteners contain a sugar alcohol called sorbitol which can’t be absorbed by our GI tract and ends up producing bacteria and gas. Next time you’re in the mood for something sweet, go for the real stuff instead!
7. Keep It Closed
You know how we were talking about eating slowly and thoroughly chewing our food earlier? Well, there are some other little habits than can lead to gas and bloating as well. Smoking, chewing gum, talking while you’re eating and drinking through a straw can all cause you to swallow excess air. Being aware of these habits and substituting them with other healthy habits is a sure way to beat bloat.
8. Curb Carbs
If you like to enjoy a nice pasta dinner, you might want to think about scheduling dinner a little early in order to banish bloat. Eating carbs like pasta and bread can cause you to retain water and wake up feeling puffy. It’s best to eat these types of foods earlier in the day and as far back from bedtime as possible!
9. Dodge Constipation
I know this isn’t the most pleasant topic but let’s get it out in the open; being constipated can lead to feeling bloated. Not getting enough fluids, fiber and exercise can cause constipation. So with that said, try incorporating fiber rich foods into your daily diet in order to prevent constipation and bloating. Go for foods like fruits, vegetables, nuts, legumes and whole grains!
If you thought that beating bloat was a futile battle, think again! There are many ways we can change our eating habits and prevent the dreaded bloated belly. Remember that the key to beating bloat is make changes in our lifestyle and eating habits. You won’t likely get good results if you only make changes to one and not the other. Do you have any tips on staying bloat-free?