You want to look and feel your best – and belly bloat can make that pretty much impossible. Here are 5 hints – some you may not know – to prevent belly bloat.
1. The Beans and the Veggies are well-known offenders. The cruciferous vegetables – broccoli, Brussels sprouts and cauliflower are the main culprits. But, they’re good for you. They’re high in fiber and very nutritious. Beans are good for you, too. So, don’t give up any of these foods. Work them into your diet slowly and don’t be afraid to try one of the anti-gas products that you can buy over the counter.
2. Slow Down because eating too fast and not chewing your food completely leads to swallowing more air. That air leads to belly bloat. Experts say that you should spend 30 minutes with each meal. Slowing down has another added benefit. When you eat slower, you get the message that you’re full from stomach to your brain — you could end up eating less. That could help fix your belly bloat and your waistline. Plus, eating slowly means you’ll enjoy the food more and feel more satisfied.
3. Sugar Free doesn’t mean bloat fee. In fact, eating more than 2 or 3 servings of sugar-free food and drinks can mean bloat. Also, carbonated drinks – with or without real sugar – can trap gas in your stomach and create bloat. Water with lemon or lime is your best alternative and peppermint tea may even help reduce bloat.
4. Less and More Often gives you several benefits. The large meals can be the culprit – you know how you feel after you finish the pumpkin pie on Thanksgiving. Eating smaller meals and eating more often will help you keep from feeling bloated. Plus, there’s more. Smaller and more frequent meals will help you control both your blood sugar and your hunger – proving that less really can be more.
5. Keep ‘em Moving – your bowels that is. Constipation is a common cause of bloat. Make sure your diet includes 25 grams of fiber for women and 38 grams for men. You’ll get that fiber in whole grain bread, veggies, nuts, seeds and legumes. Don’t forget the water and the physical activity. Aim for 30 minutes of activity a day and drink 6 to 8 glasses of water. That should stop constipation and the accompanying bloat.
If you wish what was keeping you from zipping your jeans was bloat, but know that it’s the extra pounds you’ve packed on, take action of that, too. Join a diet group. Whether you need to lose a significant amount of weight or just those pesky last 10 pounds, consider a medical diet center. They can personalize a diet for you and give you the on-going support and diet aids you need to succeed. Don’t let being overweight harm your health, steal your energy and keep you from zipping those jeans you love! Check out the services at a local medical weight loss clinic today.