Suffering from a ballooned belly and feeling uncomfortable in your jeans? Bloating can be caused by poor digestion or too much salt and leads to discomfort. The good news is that you can usually avoid it if you pay attention to what you are eating. Check these tips below:
Yogurt: Yogurt contains natural active cultures that increase the good bacteria in your gut, which can help digest food better and improve symptoms of bloating. Now yogurt can be found with extra active cultures or probiotics (lactobacillus), which have been fortified to help with digestion.
Insoluble fiber: This type of fiber helps food pass more quickly through the gut, aiding in digestion (specifically helping with constipation). This is found in foods such as is whole grain, wheat bran and bran cereal, skin of fruits and vegetables.
Limit Salt: Salt attracts water causing your body to capture fluid and thus a puffy, bloated feeling with extra water weight. Not only should you stay away from the saltshaker but also limit processed foods high in salt for preservation.
Limit gas-causing foods: Cabbage, broccoli, and legumes (beans, chickpeas…) cause gas when consumed because it is undigested until bacteria in the gut ferment it. Don’t stop them altogether since they contain rich nutrients but remember to portion control or eat this a few times a week.
Lifestyle choices: Your lifestyle can effect your bloating so de-bloat fast by:
- Getting active at least 30 min per day as this helps improve bloating symptoms.
- Limit carbonated sodas and chewing gum which trap air in the stomach
- Limit alcohol, processed and fried foods loaded in salt and fat which retain water and overwhelm digestion
- Regulate your meal timings and chew slowly