Banish belly bloat for good with these 3 tricks and tips
Feeling bloated is something virtually everyone has experienced in some way, shape, or form. But did you know that there are ways to eliminate that bloated, sluggish feeling for good? Eliminating belly bloat can be simple upon learning the causes, symptoms, and tips for banishing it for good.
The definition is simple: bloating is when your belly feels swollen after eating. When we get bloated, it is usually a sign of a digestion problem. There are several factors that can affect overall gut health, how we digest and metabolize food, and natural waste elimination. While a number of factors play into how bloating looks and feels, bloating typically causes discomfort and can make the stomach look bigger. A common misconception is that bloating is the same as ‘water weight’; while fluids don’t actually settle in the stomach, though water retention is common in other parts of the body such as the ankles and feet.
Take a look at three ways to reduce and eliminate belly bloat:
Don’t Stuff yourself
Research has shown that people who experience bloating don’t actually have an enlarged stomach or more abdominal pressure–the issue derives from eating too much at once. Small changes such as eating smaller meals throughout the day, and making a point to chew more thoroughly can also reduce bloating; one study showed that chewing food better helps to reduce the amount of air intake and helps a person to eat more slowly, both of which are related to bloating reduction.
Try a low fodmap diet
FODMAP stands for Fermentable, Oligo, Di-, Mono-saccharides And Polyols and by adhering to a low-FODMAP diet, you can see major reductions in bloating systems as studies have shown in IBS patients. Avoiding high-FODMAP foods are a great start to reducing belly bloat.
Probiotics can help to control the bacteria within the gut, and it’s easy to work a probiotic supplement into your day. Studies have shown that probiotic supplements can aid in not only reducing the productions of gas, but also bloating in people experiencing digestive problems. Foods rich in probiotics are great to work into your diet as well, said Greenfield. “Kraut, miso, coconut kefir are foods that are loaded with healthy bacteria that can help crowd out the harmful bacteria that cause bloating.”