Bloating is an issue caused by excess air in the intestines. One way to eliminate this problem is to determine its primary causes. Some potential causes are stress, poorly managed gut issue, and what and how you eat. By eating the right foods and avoiding certain things, you can eliminate the problem and have your flat tummy back.
Some of the things that you need to know about how to get rid of bloating are included in this article.
What you should avoid
Both smoking and drinking using straws can cause excess air to enter the body, causing bloating. To prevent the problem, quit smoking and do not use straws.
Also, avoid chewing gum as it adds more air to your digestive tract which can cause bloating and gas.
Limit your intake of fizzy drinks, like cola, beer and soda water, as well. Stay away from foods that contain high amounts of artificial sugars and salt. If possible, limit your bean consumption and make sure to eat small portions of the beans only.
Note that the foods you eat and the forms of liquid you drink can significantly affect the condition of your stomach; hence, it is best to limit the number of foods you consume and avoid overeating. Otherwise, the large intestine will have a hard time coping with the added load.
Also, before taking your next meal, ensure that you have given your body enough time to digest. This is possible by setting a 3-hour gap between each meal.
What you should do
You need to do three things here. First, allow yourself to burp and fart since they are the natural ways to release the excessive gas, causing you to bloat. Second, sit down when eating and consume drinks and foods at a slower pace.
Lastly, include the following foods in your diet.
- Fruits like Pineapple and Banana – Pineapple helps reduce bloating by flushing your system. It contains bromelain enzymes that help digest proteins and reduce inflammation. Banana is rich in potassium, which fights water retention caused by consuming salty foods. However, although helpful, ensure not to consume unripe bananas since they can cause more gas.
- Ginger – Inflammation caused by consuming spicy foods, dairy, and chemical additives is the primary reason why people get bloated. Consequently, you can even out your puffy tummy by treating its cause, the inflammation, through sipping ginger tea or chewing candied ginger. The Zingibain enzymes ginger contains also help in protein digestion.
- Yogurt – Dairy products, like milk and cheese, can cause bloating. However, yogurt can help you to fight bloating and slim down because of the good bacteria it contains. These good bacteria help the intestines to process foods better and fight bloating at the same time.
- Oatmeal – This popular breakfast has high soluble fiber levels, which can aid in constipation. By consuming oatmeal, you can also maintain a regular bowel movement, which is the key to preventing constipation; hence, you also avoid the possibility of getting your stomach puffed up. Pears, strawberries, and apples are also good alternatives if you don’t like oatmeal.
For best results on how to get rid of bloating, combine these practices and foods with routine exercises as well. Taking a nighttime stroll for 15 minutes after supper is all it takes to get things back again. Doing this routine is especially important for individuals who frequently experience constipation.