How To Stop Bloating

Effective Ways to Beat Bloating!

Let's face it, as summer kicks in, so does the panic about being 'bikini ready'.

Here at Oh My Glow, we are firm believers that feeling and looking your best comes from within. We can exercise our butts off, but if our diet isn't right, we won't be seeing the effects that we want to.

Oh My Glow is known for it's bloat-beating effects, but we thought we'd give you a few more tips to help get rid of that bloated, uncomfortable stomach.

Is gas your problem?

About half of gas in the digestive system is swallowed air. The rest is produced by bacteria in the gut that help digest food. If the gastrointestinal tract does not move it through efficiently, gas builds up in the intestines, causing bloating and discomfort.

If you frequently experience bloating caused by gas, avoid these habits that increase how much air you swallow.

drinking through a straw

chewing gum

guzzling carbonated beverages

sucking on hard candy.

Some people swallow more air when they’re nervous. It’s possible that practicing ways to reduce stress and anxiety, such as breathing exercises or progressive muscle relaxation, may help reduce excess gas and bloating.

Bloating, gassiness, and abdominal discomfort aren’t limited to the occasional holiday feast. One in 10 Americans say they suffer from bloating regularly, even when they haven’t eaten a large meal. In some cases, bloating can become severe enough that it causes distention, or a perceptible swelling of the abdomen. Bloating and gas are usually tied to what and how you eat, so a few simple changes may help.

Assessing your diet when you're feeling bloated is so important.

Difficult-to-digest foods can cause gassiness and bloating. These are some familiar culprits.

When starting a healthy diet people think that these following products are the way forward when intact in large quantities can cause the body some discomfort. Beans and lentils contain indigestible sugars called oligosaccharides. These sugars must be broken down by bacteria in the intestines.

Fruits and vegetables such as Brussels sprouts, cabbage, cauliflower, carrots, prunes, apricots. These contain sugars and starches that may cause gassiness and bloating.

Sweeteners can also cause gas and bloating. Sorbitol, an artificial sweetener, can’t be digested. Fructose, a natural sugar added to many processed foods, is difficult for many people to digest. To avoid bloating, be aware of these sweeteners in the foods you eat and limit the amount you consume.

Dairy products can be a source of intestinal distress and bloating if you have trouble digesting lactose, or milk sugar.

Whole grains, recommended for their many health benefits, can sometimes cause bloating and gas problems. One reason whole grains are so healthy is their high fibre content. But fibre is an indigestible carbohydrate. Abruptly increasing the amount of fibre you eat can cause gas, bloating, and constipation. Nutritionists recommend slowly increasing the fibre in your diet to allow your body time to adjust. At the same time, drink plenty of water with high-fibre foods, says nutritionist Joanne L. Slavin, PhD, RD, professor of food science and nutrition at the University of Minnesota. “All fibre absorbs water,” she explains. Drinking liquids helps fibre move through the digestive system and prevents bloating and constipation.

 

...here are 8 tips for getting a flatter tum instantly.

Put the salt down!

Not only is too much sodium bad for your heart, but it will also cause you to retain water—and not just in your belly— so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren't the only way we consume too much sodium - a lot of foods hide a high sodium intake, so be sure to keep an eye on your food labelling.

Drink more water...

When you're belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways. When you're not drinking enough fluids, your body retains water to prevent dehydration. So sipping nature's beverage can actually reduce water retention. Drinking water also prevents constipation, which is another cause of a bloated belly. Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers.

Goodbye fizzy drinks and ice cream!

Some foods such as beans, broccoli, pears, onions, and carbonated drinks create more gases in your body than others, so limit these foods. Dairy can also cause some people gassiness, so if this sounds familiar, hold the milk, ice cream, yogurt, and cheese, and look for dairy-free alternatives.

Up your fibre intake.

Fibre helps everything move through the intestines more quickly, which prevents constipation and bloating. If you're not accustomed to eating enough fibre,  then slowly add more and more fibre to your diet — go too fast, and you'll feel even more bloated than before. Include berries, avocado, kiwi, beans, whole grains, and other high-fibre foods in your meals and snacks every day.

Slow down when you eat.

One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals; this is why some of us get the hiccups when eating too quickly. Slow down when you eat, and really chew your food.

Get tropical...

Eating pineapple can ease bloating too. This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat.

Get moving, girl!

Daily physical activity can also prevent constipation, so aim for 30 minutes a day. If you can not get the time to join a class or a gym. Walk. We do it every day and on average 10,000 steps per day paired with a healthy diet can maintain a healthy figure.

Watch your alcohol intake.

Alcohol is another cause of bloat since it causes dehydration, which as mentioned above, can lead to water retention. For your health and your belly's sake, stick to one alcoholic beverage, and follow it with a huge glass of water.

May 02, 2016 by Natalie Diver
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