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We have all been through that phase when one fine morning our favorite dress or the best pair of jeans suddenly feels too tight to zip. We are at loss for the reason, completely forgetful of the fact that last night’s over-salty dinner might just be the culprit. Just like sodium, aerated sodas, processed foods and certain vegetables can lead to bloating and puffed belly. This is not the persistent belly fat that has to be burnt off with exercise; it’s a temporary, uncomfortable abdominal distention that almost all of us have suffered at some point in our lives. But there are certain foods that can work wonders in reducing bloating and swelling to give you a flat stomach for the upcoming party.
10 Natural Ways to Cut Out Bloating
Bloating is an extremely uncomfortable and annoying problem that is caused mainly due to the formation of intestinal gas. Gas may form in the intestine due to scarcity of fiber in foods, lack of fluids or reduced physical activity. Whatever might be the reason, these simple foods will help you reduce the bulge and get back your slim look.
Water with Lemon:
The health benefits of water are innumerable indeed. Most of us cut out water intake when we feel bloated because we do not want to bloat our belly any further when it is already bulged. This is a completely wrong concept. Our body tries to retain water to avoid the risk of dehydration. In the case of a bloating problem, you should try to flush out liquids from the body instead of storing them. Therefore drink 2-3 glasses of water. Lemon, when added to warm water acts as a natural, mild laxative that also helps clear out the intestine and relieve from the uneasy feeling of being bloated.
The helpful bacteria types, namely- lactobacillus, acidophilus and bifidus present in natural yogurt helps in digestion and cuts out excess gas and bloating. Yogurt is always a better option than milk, because yogurt is already pre-digested and, therefore, there is no need for the body to break down the milk glucose. In order to reap maximum benefits from yogurt, it is best to opt for unflavored and unsweetened natural yogurt that has the highest presence of active cultures.
This juicy summer fruit contains the highest amount of water compared to any other fruits. It is made up of 92% water so that our body gets all the fluids it required to keep the digestive system running in a smooth manner. In addition, watermelon is also a great source of potassium, which in combination with sodium helps in controlling bloating. Add this fruit to fruit salad or drink it as a refreshing smoothie and enjoy its refreshing taste while keeping your body well hydrated. The high amount of vitamins, selenium and essential fats are great for fighting skin aging.
When it comes to digestive problems, Pineapple is a very important fruit that has several medicinal qualities that help in soothing an upset stomach and reducing the discomfort of bloating. This tropical fruit contains an effective digestive enzyme Bromelain that helps in breaking down complex proteins in the digestive track, so that we are not disturbed by digestive discomfort like painful bloating, gas, constipation or upset stomach. In addition to this, the high water content of Pineapple, almost 85% helps in breaking down and digesting fibers more effectively in the intestines. The Bromelain also helps in exfoliating skin and giving it a healthy glow.
Oatmeal is made of soluble and insoluble fibers that help in proper digestion and reducing the problem of constipation that is often the main cause of bloating. The insoluble fibers in oats work as a cleanser of the intestines, flushing out waste from every nook and cranny while regularizing bowel movement at the same time. Try to include bran cereals like oats in your daily diet to cut out belly bloating and have a flat abdomen.
Green leafy vegetables like spinach, lettuce, watercress and kale are a great source of insoluble fibers that help in keeping the digestive track clear and reduce the problem of gas and bloating. These leafy greens also work as a natural diuretic that helps flush out the toxins and waste. But make it a point to have these leafy greens in the cooked form in order to reap maximum benefits. A cup of cooked spinach contains 4 g of insoluble fiber. Therefore, stock up on the leafy greens to cut out belly puffing.
Turmeric is of extreme medicinal value both in Ayurvedic treatment and traditional Chinese medicine. It can be combined with various kinds of foods in the form of spice to help improve digestion and reduce bloating. It also stimulates bile production that helps in better digestion of fats. It has beneficial anti-inflammatory properties that help in reducing inflammation of the stomach and intestines. Use turmeric in your curries and stews in order to improve digestion and protect your liver.
In many cases, high sodium intake may cause bloating by retaining water in the body. The potassium present in bananas counteracts the effects of sodium and helps in maintaining the balance of potassium and sodium in the body. In addition, Bananas is also high in pectin that helps in digestion and flushing out of toxins from the body. The fibers in bananas help to relieve problems of constipation, and it also soothes upset stomach. Add this power fruit to your daily diet to enjoy its numerous benefits.
Green or Herbal Tea:
Green tea is a natural diuretic that helps in flushing out excess fluid from the body. Warm green tea with a dash of lemon is a healthy and refreshing way of reducing bloating and gas. Other diuretics like black tea and coffee also work wonders in cutting out the puffy feeling. In addition, the natural anti-oxidants present in green tea keep you refreshed and vitalized throughout the day.
Cucumber is a great remedy for water bloating and puffiness. The high silica and vitamin C content in cucumber prevents excessive water retention by the body thereby reducing the bloated feeling. Enjoy the coolness of this watery fruit by slicing and adding it to your lemonade or eat it as is, for soothing your bloated stomach.
Now that you know, what to eat to relieve the inflated feeling of the belly, here are a few simple tips that you can use to have flat abs and keep bloating at bay.
10 Tips for a Bloat free Tummy
A few healthy changes to the lifestyle and diet can go a long way in making you healthier and disease free in the long run. Try out these simple tips to say good-bye to the uneasiness and annoying sensation of bloating.
- Stay away from aerated drinks to cut out the bloated feeling. The air bubbles in the soft drinks often traps gas in the intestine. Flavor the water with lemon or drink iced black tea, herbal tea or coffee that has several health benefits.
- Beware of sugar free foods. Artificial sweeteners, foods and drinks sweetened with sugar alcohol often causes bloating.
- Replace three big meals with 6 smaller meals, so that you are never starved, and there is no chance of gas formation in the intestines. Eating small, frequent meals also helps in controlling blood sugar levels.
- Don’t eat on the run. Take time to sit down and have your food in a relaxed and comfortable manner by properly chewing the food before swallowing it. Half-chewed food often causes gas formation.
- Stick to simple cooking methods like steaming, grilling and baking rather than deep frying. Avoid fried and fat foods.
- Try to add at least one serving of pro-biotic foods like yogurt to your daily diet.
- Stay away from chewing gums to beat the bloating. While chewing gum we swallow more air than we can imagine, and this causes the belly to swell up. The sugar free varieties make things even worse.
- Keep your sodium intake low, because sodium is one of the main reasons for that puffy feeling. Avoid packed and processed foods that contain the highest amount of sodium.
- It is best to avoid dried beans if you have a bloating problem, because the presence of oligosaccharides in the skin of beans and other legumes produce gas when they break down in the intestine.
- Go low on carbohydrates and starchy foods like pasta and bread, because starch has a tendency to retain water, making you feel puffy.
Whether it’s the holiday foods or the alcohol at last night’s party, whatever is the cause of that bulging belly, these easily available remedies and simple tips can help you get rid of it in a jiffy.