feel flat with these nine easy tips:
- Season Food Differently
Avoid salt, overprocessed foods, and salt-based seasonings. Instead eat plenty of fruits and vegetables that are packed with water. Add zest to your dinner recipes with fresh herbs and salt-free seasoning blends.
- Trim Down Carbs
Decrease the carbs in your diet by having eggs for breakfast, making your sandwich open-faced with only one slice of bread, and packing protein-rich snacks such as turkey slices, low-fat string cheese, seeds, and nuts.
- Switch Your Starch
Complex carbohydrate-rich foods may be the cause of your bloat. Most starches, including potatoes, corn, pasta, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that doesn’t cause gas, so have a 1/2-cup serving of brown rice (which has more fiber) if you want carbs with dinners.
- Stop Milking It
People whose bodies lacks the ability to break down and digest the sugar in milk, resulting in digestive issues like gas, bloating, cramping, and diarrhea. Try lower-lactose foods (such as hard cheese or yogurt) or lactose-free dairy products (such as rice milk and almond milk), or take a lactase enzyme to help break down lactose.
- Make These Fruit Swaps
Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears. You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums.
- Hold The Hot Sauce
Spicy foods stimulate the release of stomach acid, causing irritation. Give dishes a flavor boost with in-season fresh or dried herbs such as dill, basil, mint, sage, tarragon, and rosemary. You can also use curry powder or lemon or lime juice – all perfect with fish or chicken. Steer clear of Tabasco, barbecue sauce, garlic, black pepper, nutmeg, cloves, chili powder, onions, mustard, horseradish, and acidic foods such as catsup, tomato sauce, and vinegar.
- Ditch Diet Foods
Avoid low-calorie or low-carb products including gum containing sugar alcohols (xylitol or maltitol) that may cause gas, bloating, and diarrhea. Satisfy your sweet tooth by using a little maple syrup on your morning oatmeal or yogurt snack.
- Get On The Wagon
Steer clear of alcohol.
- Do Some Activity Every Day
Mild physical activity clears gas and alleviates bloating. That’s because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion. Take a short walk after meals or pedal lightly on a bike at the gym to help relieve bloat.
More Remedies For Belly Bloat:
If you want extra belly-flattening aids, consider one of these products to soothe your belly problems.
- Get gas relief with an over-the-counter product such as Gas-X.
- Try peppermint capsules to kill bacteria that cause bloat and aid digestion.
- Stay regular by increasing fiber with flaxseed or a fiber supplement such as Benefiber.
- Take a daily probiotic capsule.
- Don’t weigh yourself every day
read article on Yahoo! Shine by The Editors of Prevention: 9 Ways to flatten your belly in one week