Bloating is embarrassing, especially when it happens too often. It results in swelling of the abdomen due to accumulation of gas in the stomach or intestines. Focus on the best tips for getting rid of bloating for good.
To get rid of bloating, it is important to adopt right moves:
- Avoid drinking plenty of water during meals
- Chewing food properly for easy digestion.
- Avoid large bites and take at least 20 minutes to eat.
- Eat slowly and take several meals (three main meals and two small snacks) instead of taking heavy meals that are hard to digest.
- Avoid talking too much during meals not to swallow a lot of air.
Here are 5 tips that will help you get rid of bloating:
- Reduce salt intake
Salt is an essential element in the kitchen, but its excessive consumption leads to fluid retention, which causes a fluid and electrolyte imbalance and bloating. Excessive consumption of processed foods, frozen foods, fastfood and other unhealthy products gives you much sodium. Think about reducing the intake of salt.
- Reduce the intake of carbohydrates
Muscles store carbohydrates (glycogen) for energy and each gram of carbohydrate is preserved with about 4 grams of water. To avoid such water retention and get rid of bloating, you must reduce consumption of foods high in carbohydrates such as pasta, potatoes, grains and some fruits.
To counter this problem of water retention causing bloating, opt for protein-rich foods. The latter promotes the excretion of liquid and activates a hormone known as “albumin” slowing the water retention process.
- Drink enough water
Water has the ability to remove the stored liquid, allowing you to have a flat stomach and get rid of bloating. Remember, water is essential for the proper functioning of the body.
Drink at least 1.5 quarts of water a day to reduce bloating, but avoid consumption during meals.
- Do not chew gum
To get rid of bloating, avoid chewing gum. The more you chew, the more you swallow air and the belly swells. Chewing gum can also cause bowel function disorders, so consider avoiding it. What about chewing gum without sugar? The result is the same.
- Avoid the fake sugar
Products that contain artificial sweeteners which, themselves, contain excessive amounts of sugar substitutes, alcohol sugar and other substances cause bloating and severe gastrointestinal disorders. To get rid of bloating, stop eating these processed foods.
However, there is a single healthy exception called, xylitol, which is alcohol sugar. Excessive consumption of xylitol has a slight potential to cause digestive problems. It is not harmful, because it has a minimal effect on the levels of sugar in the blood and no effect on the insulin levels.
These simple tips are effective to get rid of bloating, consider applying them so you can have a flat stomach.