How to Beat Abdominal Bloating…..
Bloating of the abdomen is a common and irritating phenomenon that particularly affects women.
It is inconvenient when it happens right before an event, when you want to wear tight dress or your favorite skinny jeans.
Whether your bloated belly is the result of bad feeding habits, overeating, consumption of foods that cause gas or fluid retention in the body, it is necessary to know what can you do to prevent and be proud of your flat stomach.
- Avoid foods that cause gases
Beans, broccoli, cauliflower, cabbage and lettuce can cause gases in the stomach. But that does not mean you should not eat this kind of food. It is necessary to gradually enter them in your diet. At first start with a small amount and then increase. This will give an opportunity to the body to adjust to them.
- Be careful with dairy products
Lactose intolerance is more common than you think and can certainly cause abdominal bloating. Dairy products are rich in calcium and proteins, but also they contain lactose, which creates gas and cramping in the stomach if it is left undigested. If you notice that bloating occurs after consumption of dairy products, then start by eating a small amount of milk and then gradually increase it or try to avoid dairy products before an important event.
- Be prepared for PMS
Almost every woman has abdominal bloating before menstruation and it creates additional anxiety because it affects the external appearance and self-confidence. If you have this problem, it is important to intake enough calcium – 1000 mg daily and magnesium – 300 mg daily. These two minerals mitigate the symptoms of PMS, including bloating abdomen.
- Eat more fiber
Fiber prevents the occurrence of constipation. Women need to import at least 25 g of fiber a day, but most of us do not pay attention to it. Consume more strawberries, blueberries, prunes and apricots, nuts, grains, legumes. But be careful not to eat a lot of fiber in one meal.
- Do not eat quickly and do not overeat
Fast food and lack of chewing can cause swallowing air and as a result – abdominal bloating. You should also be careful not to overeat. This rule is especially true during the holidays. Eat slowly, chew well and enjoy every bite.
- Avoid carbonated drinks
Gas from carbonated drinks can stay in your stomach and occur bloating. Did not consume carbonated drinks or reduce the quantity you drink.
- Drink more fluids
Drinking water is probably the last thing you want to do if you have a swollen belly, because you are afraid that you will become even greater. But liquids are necessary to avoid constipation and what’s even more to purify the body. Replace carbonated drinks with water with lemon or tea. Eat more fruits and vegetables. Some fruits and vegetables in their composition even 80-90% water. Watermelon and cucumbers are a good example.
- Consume foods rich in potassium
Potassium regulates fluid in the body and thus minimizes bloating. Bananas, tomatoes, spinach and mangoes are an excellent source of potassium.
- Reduce the intake of sodium
If you eat too many salty foods, sodium levels rise, the body is more prone to retain fluids and occurs bloating. Experts recommend a daily consumption of sodium 2300-2400 mg i.e 1 teaspoon of salt. Be careful, because even if you don’t eat salty foods, you can enter sodium through canned food. Eat fresh food and cut the salt from the recipes.
- Help yourself with products that reduce bloating
Mint tea and chamomile tea are a great choice if you want to eliminate abdominal bloating. Add fresh chopped parsley in your dish, because it is a natural diuretic. Yogurt still contains “good” bacteria that can reduce bloating. These products are very useful and there is no reason why not to consume them and achieve a flat stomach.
- Additional tips
Do not use a straw to drink. In that way you will swallow more air.
Do not smoke. When you breathe in smoke, you also inhale and swallow air.
Do not talk while eating.