With the spring season coming along I bet that discussing a bit about how to get a flat belly is one of the most appropriate way to kick off the week!
Unfortunately, most of us have experienced the feeling of being bloated from time to time.
For some this can be a very uncomfortable and recurring setback, regardless of their best efforts. Personally, I am one of these. My tummy is so sensitive to anything…food, temperature, emotions, so much so that, at some point I decided to look for some remedies I can turn to in times of tummy distress for a quick fix.
So here below you can take advantage of my tests and find the most useful de-bloating tips I ‘ve come across to get the flat stomach you have ever dreamed of!
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Belly “due diligence”
There is no need to stress out as bloating can be generated by many and different factors like poor digestion or gas inducing foods. However, if you frequently suffer from chronic bloating you should consult your GP to check out if you may have some hidden conditions and therefore need any medical help. As bloating can be a symptom of manageable disorders, including food allergies, sensitivities to gluten or dairy, IBS and reaction to certain medications are the most common, it is important to get a professional advice. Moreover, If you have noticed a tendency to get bloated following meals, keeping a food diary can be also useful to help identify a link between bloating and specific foods and eventually spot if you are suffering from a food intolerance.
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Probiotics to fix tummy problems
Not all bacteria is bad, the hundreds of trillion bacteria in the gut play an incredible role when it comes to break down food and prevent yeast overgrowth. However, due to many factors such as stress, processed food and medication (particularly antibiotics) levels of good bacteria can nosedive either triggering inflammation or altering how your food is broken down and absorbed. This can lead to bloating. Fix your tummy then! Avoid drugs that could just worsen the problem and starve the bad bugs by following a low-glycemic/fermentation diet, instead.
Taking a probiotic supplement can really be useful under these circumstances. Live active cultures of probiotics can also be found in some yogurts and drinks, although dairy can be a cause of bloating for some. And of course see a doctor to get help if you don’t succeed on your own.
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Cutting down on dairy
This is an easy and quick way to control the bloat. Some of us don’t produce the enzyme lactase, which helps the break down lactose, the sugar found in milk. If this enzyme is missing and the lactose is not digested it ferments causing bloating
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Stay away from processed or refined foods
These foods normally have a higher glycemic index than natural and whole foods so they are broken down into glucose (sugar) more quickly, which can cause bloating. Furthermore, they often contain wheat, which can be tricky to deal with for people with IBS symptoms.
Try also to control your intake of fried foods as the fat within is digested very slowly, which can cause you to feel heavy and bloated. Eat more crunchy fruits and vegetables, instead. They are full of water and fiber which help the digestive system stay clean. This will give you a flatter tummy!
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Cleanse and detoxify the body!
There are many natural ways to detox the body. The first one and more obvious is drinking more still water (better not too cold). Ironic as it may sound, drinking water is one of the best ways to reduce the fluid retention which can lead to bloating. Nevertheless, many don’t seem convinced by this, as they think drinking less will make them deal better with bloating as their body will be less likely to retain liquid, which is a nonsense. Rather, the opposite is true. If you restrict the fluids intake, the body will try to compensate and retain liquid, just in case it is in short supply. And this can cause bloating, of course. Furthermore, getting enough fluids can help you to improve digestion and avoid constipation.
You can also try natural remedies like ginger, fennel, green tea, peppermint and chamomile. They are useful in helping digestion and may reduce bloating. A quick fix is for instance starting the day with a glass of warm water with half lemon squeezed within and/or (it depends on your personal tastes or morning resilience) some ginger (powder or juice). It helps to clean the colon and liver and stimulate the digestive system.
Charcoal capsules are also well known for helping absorb the excess of gas. In my personal experience I didn’t fall in love with them, but many say they are really effective, instead.
Aloe vera juice is excellent for soothing the digestive system and preventing bloating.
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Ditch artificial sweeteners either in food and drinks
Beware artificial sweeteners which contain sugar alcohols, such as xylitol, mannitol and sorbitol, as they produce gas in the belly.
Sugary & soda drinks are also unhelpful as they cause gas to get trapped in the stomach because they are carbonated. In addition they are “empty calories” without any nutritional value
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Take your time to eat and chew your food properly
As the saying goes “digestion begins into the mouth” as saliva is the first component of our body involved in processing food. Therefore, eating quickly, on the go or while chatting over your meal, can not only affect how well the food is going to be digested, but also may cause you to swallow air, leading to post-meal bloating.
On the other hand, chewing more slowly not only will prevent you from over eating, by inducing a faster sense of satiety (before you reach for a second helping!), but also will likely keep you away from large meals that can overload the digestive system.
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Don’t chew gum!
Maybe you are not aware of it, but chewing gums can either stimulate your digestive enzymes or cause you to swallow air which may cause bloating
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Select spices carefully
Some spices are likely to stimulate the release of stomach acid leading to irritation or fermentation in the digestive system which causes bloating. Checking out how you feel after a spicy meal can also help you to find out whether you may have some specific intolerance
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Moderate salt and check out your sodium-potassium balance
Okay I was caught in some discussion because of this point. I’m not saying salt is bad regardless, as our body needs some to function, but I am just warning that too much can lead to fluid retention in the gut and the body, as well as many others health problems such as high blood pressure. This is true especially because of the quality of the salt we eat. If salt is industrially refined, its chemical structure has been altered during the process, which in turn adversely affects the human body.
Hence, try to control your daily salt intake cutting down ready to eat and processed food as much as you can and choosing to cook your meals home instead, so you can check out the salt dosage more easily. Pay also attention to condiments and gravies, as they may contain much more salt than you think, opting for low sodium seasonings such as garlic, celery and lemon, instead
Be aware the body can also retain water in case of potassium’s short supply. To help your body keeping an adequate sodium-potassium balance, consume potassium rich foods. Avocado, sweet potatoes, bananas, white beans and spinach are just some of them.
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Exercise regularly
To de-puff your belly more quickly when bloated, go for a run or a fast-paced walk as the exercise will help not only the digestive system working more efficiently, but, in case of belly distress, the strengthened abdominal muscles will also reduce the protrusion of the tummy.
Did you know that laughing is a great exercise too?
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Relax!
Our belly is often referred to as our body’s second brain because of its receptiveness to emotions. This association is not just symbolic as they are actually inter-connected by an extensive network of neurons, chemicals and hormones that constantly enable them to influence and communicate to each other. This is why the digestive system can be extremely sensitive to stress and anxiety hormones, such as cortisol. Beside abdominal pain or bloating, an increase of cortisol may also induce your body to store fats regardless whether you are eating properly or exercising regularly. I promise you, I have been for so many years the living embodiment of this!
To manage your stress and emotions you can try some relaxation strategies or techniques such as deep diaphragmatic breathing, mindfulness, meditation, yoga or even self-hypnosis to decide whether it works best for you.
So, there we go! 12 truly helpful tricks that when combined, will make it easy to get a super flat belly. Try them all, and good luck!
Hope you enjoyed this reading. Feel free to share it with anybody who can take advantage of it and leave your own comments down below.
Help us spread Happiness & Health!
Lots of love, Roberta
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