Bloating is a common problem for many people, it happens as a result of too many liquids, solids, and gas in the digestive system.
The main reason for bloating is stress, medications, and diet. Bloating is a temporary condition and it is completely different from stomach fat. But symptoms like weight loss, diarrhea, vomiting, constipation can be more serious and you should check with your doctor.
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Drink a lot of water
If you drink enough water during the day your body will be able to eliminate the excess of food, fluids, and waste material. But keep in mind to avoid carbonated liquid because they can make you even more bloated.
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Eat fewer carbs
Carbs bind with water and they form a type of energy called glycogen. In this way, your body will hold more water and you will feel more bloated.
Eat vegetables instead of carbs.
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Don’t eat large meals
Overeating can cause bloating and because of that eat small portions and well-balanced meals.
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Consume less salt
In order to keep the balance in the bloodstream when we eat too much salt the body retains the water and we feel bloated. The daily intake should be 2,500 mg.
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Avoid artificial sweeteners
Xylitol, mannitol, and sorbitol can distress the gastrointestinal system and make you feel bloated. They are present in the energy bars, gum, and processed foods.
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Optimize the intake of fiber
Fibers are very important for proper function of the digestive system but excess fibers can make you feel bloated (20-25 g. is considered normal). But you should also drink plenty of water.
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Chew the food slowly and thoroughly
When we chew our food slowly and thoroughly it is easier for the body to digest it. Too fast eating leads to excess air and bloating in the stomach.
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The right fruits and vegetables
Some fruits and vegetables can make us even more bloated and here are some of them that can lead to bloating:
- Grapes
- Peaches
- Cherries
- Mangoes
- Brussel sprouts
- Broccoli
- Cauliflower
The best for you is to choose vegetables that are full of water but don’t have too many calories like zucchini or cucumber. Oranges, blueberries, strawberries, etc. are fruits that don’t contain too many sugars and are also a great choice for you.
Source: dailyhealthkeeper.com
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