The dreaded belly bloat. Despite your body mass index, even a thin person can have a pouch. That bulged in the mid-section. Whenever we see that flat tummy on other lady’s it can make us very jealous. It may seem like losing weight will fix the problem, but it is actually a digestive issue.
So, it is party night and you would like to look your best. Unfortunately, you had one too many sodas or basket of French fries and now your zipper wont zip. The struggle is real. Abdominal bloating can make you feel a bit self-conscious. Not only can it look bad, but it doesn’t feel great either. Bloating can be quite uncomfortable. However, there is some good news. Experts state that it is pretty easy to avoid that chronic belly bloat.
Temporary abdominal distention is something that can occur from time to time. It is not belly fat, but gas trapped in the intestines. It is not water weight, and unless you have a medical condition, it is just plain gas. So, what causes gas and how can you avoid it? We will be discussing ways strategies in this article to help prevent the bloat.
One of the primary causes of bloating is due to the diet. If you are not getting sufficient fiber or fluids, it can lead to constipation. To make things worse, if you aren’t getting enough physical activity in, you can further compound the issues.
If you want to avoid constipation, then you need a diet that is high in fiber. Women should be getting about 25 grams of fiber per day. This can be gained through the consumption of seeds, nuts, legumes, vegetables, fruits and whole grains. In addition, you should by trying to drink 6 to 8 glasses (8 oz each) of water each day. Additionally, it is also best to get at least 30 minutes of physical activity about 5 times a week.
If can be tough to adjust from a low fiber diet to a sufficient level. To help ease the process, gradually increase your fiber intake. This will help you improve your tolerance, especially with plenty of fluids.
Try Not To Eat Fast
It is really easy to become bloated if you are eating too fast. Insufficient chewing and eating quickly can cause you to ingest air. Swallowing too much air can lead to bloating.
There are more reasons to slow down when you are eating. Eating slowly actually allows you to taste and enjoy your food more. An average meal should require 30 minutes to eat for optimal reduction of air intake. Consider that digestion starts in the mouth. Chewing more helps breakdown the food and decrease bloating.
Limit Your Carbonated Beverages
Diet or not, carbonated drinks traps air inside your tummy. After just a few gulps, you may find yourself feeling the urge to burp. The more you drink, the more air is trapped in your digestive system. If you need a flavored beverage, try switching to cucumber, lemon or lime flavored water. If you just can’t say not, simply try limiting your carbonated beverages. For more instant relief, soothing peppermint tea can help with bloating.