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Suffer With A Bloated Stomach? 10 Ways To Have a Flat Belly

A bloated stomach is something you can easily avoid, as long as the bloated stomach is not caused by being overweight or caused by a medical condition (eg liver or heart disease). How to do it – avoid gas build-up in your stomach or intestines, as this will lead to discomfort and horrible bloating.

It’s actually a deep-rooted myth that bloating is the result of fluid accumulation, called water weight. This is not true at all. Actually, the stomach is not where fluid will accumulate first in a healthy individual – it will be noticed in the feet and ankles of anyone above and around.

So if it’s not water, what causes gas to build up in your stomach and affect how you look and feel? Here are ten suggestions that might just explain that bulging belly.

1. Constipation: too little fiber, fluid and activity can cause constipation and this causes bloating. Eat a high-fiber diet (25 grams daily for women; 38 for men) from whole grains, fruits and vegetables, legumes, nuts and seeds. You also need to make sure you drink enough fluids – aim for 6-8 glasses a day. Be active at least 30 minutes a day, five days a week.

2. Food allergy/intolerance: can cause gas and bloating and can be confirmed with a visit to your doctor. Resist the temptation to self-diagnose and then eliminate dairy and healthy whole grains from your diet when this is unnecessary. You can reduce the amount of the suspected food, or eat it with other foods, or try aged cheeses and yogurts because they are lower in lactose to see how your body reacts.

3. Eating too fast: that’s what Mom always warned you about… eat too fast and you swallow air and this leads to bloating. You need to slow down, chew well and enjoy your meal. Meals should last at least half an hour, and remember digestion begins in the mouth. So, try to reduce that bloat by chewing your food better… just like mom told me.

4. Limit carbonated drinks: because the fizz in sodas and other drinks can cause gas to get trapped in your stomach. Instead try lemon, lime or cucumber flavored water. If you must have those carbonated drinks, at least reduce the amount you have a day and try another drink – mint tea for a soothing and healthy change.

5. Don’t chew too much gum: as this can cause you to swallow air, which leads to bloating. If you have a hard gum habit, replace a piece of gum with chewing mints or hard candy. A healthy, high-fiber snack is also a good choice.

6. Watch sugar-free foods: because this can cause you to consume too much sugar alcohol in artificially sweetened foods and drinks, this can cause bloating. You want to limit your intake of artificially sweetened foods/drinks to no more than 2 to 3 servings a day.

7. Limit sodium: highly processed foods are high in sodium and low in fiber, both of which can contribute to feeling (and looking) bloated. You need to start reading food labels and consume no more than 500 mg of sodium per serving in any processed, canned or frozen food. You want to keep your total sodium intake to 2,300 mg per day.

8. Go slow with gas-producing foods: there are some foods, such as legumes and members of the cruciferous vegetable family, that if you are not used to eating them can cause the discomfort of bloating and gas. Work these good-for-you foods into your diet slowly, or try taking anti-gas products as directed when you plan to eat them.

9. Eat smaller, less frequent meals: This alternative meal schedule can help you stay free from the bloated feeling that comes after a big meal. Eating more often can also help keep your blood sugar stable and manage your hunger. Make sure the quantity of food and calories are in line with what you need, and don’t make more meals, bigger meals.

10. Try anti-bloating foods/drinks: because some studies suggest that mint tea, ginger, pineapple, parsley and yogurt that have probiotics (good bacteria) may help reduce bloating.

Understand that spot exercises will help your stomach look flatter, but that’s because you’re toning and strengthening your abdominal muscles, not because doing certain ab exercises has given you amazing results. Pilates and exercise ball exercises are some of the best ab exercises we know.

Experts agree that laxatives, water pills and fasting are not the way to get rid of a bloated stomach, or lose weight. Losing even a few pounds will help your stomach look (and feel) toned, that’s because for almost everyone who loses body fat it usually does so from the stomach area more than the rest of the body. This applies to every body type and type of weight loss.

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