We all probably don’t get excited about the idea of having a bloated belly. That can be understood with much sympathy. However; how do we reduce this extra bulge around our midsections? Well, it’s not as complicated as you might think. In fact, if you follow these instructions, within a week’s time, you may notice a significant difference.
Bananas or Potatoes
Potassium rich foods like bananas and potatoes will eliminate extra water weight, and therefore shrink down the water that’s being held around your midsection. You can also get rid of sodium this way, which reduces the amount of tummy bloat. Aim to eat 3-4 cups of potassium containing foods a day.
Probiotics are well known to be good for us by most of the public now. Things like Greek yogurt are full of these great probiotics.
Basically what happens here is that when your gut doesn’t have the proper balance of bacteria, it will decelerate digestion which can easily cause your belly to be more bloated. A probiotic will aid this process by mixing in good healthy bacteria to move your digestive system along. Aim to eat around 4 ounces of probiotic yogurt or Greek yogurt a day.
These nuts are not only delicious, but they are also a great source of protein and fiber while promoting a lean body mass. They are full of magnesium and vitamin E as well which makes them an all around very healthy thing to eat.
Research says that due to the makeup of almonds’ cell walls, they could actually reduce the way our body takes in their fat. This can be a great way to have a filling snack that will not cause belly bloat.
Cut The Sweet Stuff
Many things like candy, gum, and soda can make our belly bloat, but maybe not for the reason you’re thinking. Since air is often ingested while chewing these items like gum, sipping soda with a straw, and swallowing many pieces of candy, the air puffs out our tummy.
You can also imagine what kind of air carbonated drinks like soda have in them. Ultimately none of these things are very good for our body either, so try to avoid them.
In additional try to nix out the low-calorie sweeteners as our gut doesn’t fully digest them. These include things like mannitol, xylitol, and sorbitol.
Increase Your Fiber
Eating bran, rolled oats, and oatmeal(stay away from instant oatmeal if you can, due to the sodium), high-fiber bread, and fresh produce will all help to reduce tummy bloat. The reason for this is that when you’re constipated your tummy ends up bloated. Fiber is a wonderful way to move your system along. A study from the University of Toronto states that eating 2 types of fiber in one sitting is more effective for maintaining regularity than just one fiber item, so keep that in mind.
Cut The Salt
Yeah, I know, salt is delicious and a seasoning staple… But salt makes our bodies retain water and, in excess, will make our bellies bloated. Most people eat almost 2x the amount of the CDC-suggested sodium intake – meaning 3,400 mg instead of 1,500 mg a day.
You can stay conscious about this by simply reducing the amount of additional salt you put on food, and looking at the nutrition labels of the things you eat.
Drink More Healthy Liquids
With all the talk of water weight, you would think this would be a bad thing, but it’s not. Basically, if your body has enough healthy liquids, it can improve digestion and eliminate constipation because your body will pull the liquids to move the other foods through your intestines. People who don’t drink enough healthy fluids can get a bloated belly because your digestive system needs it to process, along with the rest of your body in getting oxygen to your blood, muscles, organs, and skin.
Including coffee, milk, tea, low sugar juices, and of course water in the suggested amounts will help flatten your tummy. Aim for 8 glasses of healthy liquids daily.
So there you have it, not as complicated as you might have thought, right? Hopefully this helps in the quest to have a flatter tummy!
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