some simple diet and lifestyle changes, can help you flatten your belly for good.
1: Lace Up
Physical activity helps air bubbles pass through your digestive tract quicker. Moderate exercise, like biking for 30 minutes three times a week, significantly improved bloating and other symptoms in people with irritable bowel syndrome.
2: Pop a Probiotic
Sometimes bloating can be caused by an imbalance of the bacteria in your intestines. Probiotics can help restore the bacterial balance, but not all brands have proven that they work. Bifidobacterium infantis is the only probiotic strain that studies show relieves GI symptoms, such as bloating.
3: Divide Your Dairy
More than one in 10 adults are lactose intolerant, and bloat is a common side effect. Lactose-intolerant people can handle at least 12 grams of lactose (the amount in a cup of milk) with minor or no symptoms. For people with lactose concerns, I recommend they spread their dairy intake throughout the day. Choose dairy that comes from yogurt and hard cheeses, such as cheddar and provolone, which are digested more easily. If even small amounts of dairy cause stomach upset, switch to lactose-reduced or lactose-free products.
If you’ve ever had an urgent need to find a bathroom before a big race or presentation, you’re no stranger to the internal effects of stress. When you’re anxious, your body releases cortisol and adrenaline, hormones that stimulate your digestive system and you experience more gas, bloating, and even the runs. Stress also causes many people to overeat or eat the “wrong” things, You may be able to manage it through cognitive behavior therapy or hypnotherapy; these two mind-body techniques are surprisingly effective in treating symptoms of irritable bowel syndrome, including bloating.
Meditation or simple mindful breathing can also offer some relief. Practice it at home for a few minutes every day:
- Sit in a quiet space, close your eyes, and inhale through your nose for a count of 10.
- Focus on breathing deep and sitting tall. Exhale through your mouth in a controlled, purposeful fashion for 10 counts.
- Repeat 10 times.
5: Fine-Tune Your Fiber
Certain products add fiber in the form of chicory root, or inulin, which is harder to digest. People who eat large amounts of inulin (10 grams) at one time end up experiencing more gas and bloating than those who eat less. Therefore you should get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. And check the labels on your favorite cereals, cookies, and granola bars: If they contain chicory fiber, they most likely have inulin.
read article on Yahoo! Shine by Hallie Levine from FITNESS Magazine: 5 Ways to Banish Belly Bloat