Bloating is the accumulation of gases in the intestines due to digestive disorders. This process is most often accompanied by swelling, an increase in volume of the abdomen and an unpleasant puffy feeling from the inside. Undoubtedly, we have all experienced this to some extent, and we perfectly know what discomfort this disease can bring.
Why can you have that problem? There is a number of reasons why you can suffer from bloating, such as: poor diet, food sensitivities, dehydration, hormones, bacterial overgrowth, yeast, too little fiber. In addition, some people may have bloating due to more serious health problems like a bowel obstruction, infection, gastrointestinal disorders like IBS, colitis, celiac disease, or even cancer.
However, in most cases, the reason for this is how your body reacts to what you put into it. Do you suffer from bloating? Do you want to get rid of it forever? If so, keep reading our article because we have prepared a list of 5 ways to deflate a bloated belly for good!
#1. Say goodbye to carbs!
If you are in love with sugary sodas, pasta, and bread, then you probably suffer from bloating and are not satisfied with your tummy look. Sugar ferments in the gut, which causes inflammation and candida overgrowth, which contributes to that bloated feeling you get after you have had a carb overload. This leads to bloating and the formation of gases … well, you know everything yourself
Moreover, there is a number of veggies that are loaded with carbs, which make them difficult to digest. In this case, you should cut out the vegetables, such as soybeans, cauliflower, mushrooms, garlic, and onions. The fact is, these vegetables contain complex carbs, and you can have difficulty digesting them because you don’t make the enzyme you need to break them down properly in the body.
In order to avoid bloating, you first need to take a digestive enzyme before eat such vegetables. It can help the stomach break down the carbs for digestion. Do not forget that processed food can also have added sugar. Such products contain sucrose, fructose, dextrose, and maltose, but unfortunately, all these components still going to give you a bloated belly.
#2. Watch what you drink!
Not only food can cause a strong bloating, but also a variety of drinks. Sodas, sparkling water, and other fizzy drinks introduce carbon dioxide into the stomach, which makes you burp. If there is too much of it in the stomach, it sends it down to the digestive system and becomes gas.
You should know that alcohol is also the culprit of bloating! Alcohol slows the digestive process and causes dehydration, which makes you retain water. It also messes with the good bacteria in your gut and causes damage to the digestive tract.
In order to avoid bloating when you drink alcohol beverages, you need to keep yourself hydrated. So, have a glass of water in between cocktails. Also, do not forget to drink enough water throughout the day, because it helps you digest food and can reduce the effects of carb-induced bloating.
#3. We all love cheese, but we must stay away from it!
Cheese is a delicious product, loaded with calcium and other good components. However, if you have lactose intolerance, you must stay away from cheese. Lactose is a naturally occurring sugar found in dairy foods like yogurt, milk, and cheese. And if you have bloating after eating cheese means that you are lactose sensitive.
We recommend you eliminate dairy products for a few days and see how your digestive system will behave. Bloating due to dairy products is a common cause, and fortunately, it is easy to fix. For example, you can replace creamer or milk with almond milk and so on.
#4. Add good bacteria to your diet routine!
Probiotics are friendly bacteria that will kill the bad gut bugs that cause belly problems like bloating. Some studies show that slimmer people tend to have less unhealthy bacteria in their digestive systems.
We recommend adding probiotics to your diet. Consume probiotic-rich foods such as coconut milk, kefir, bone broth, and kombucha. In case you have problems getting these foods, you can take a probiotic supplement. By the way, Greek Yogurt is also loaded with probiotics. However, if you have lactose intolerance, you must avoid it!
#5. Replace bad habits with good ones!
The fact is that the foods you put in your body are not the only cause of bloating. Some of your habits can be blame for bloating! When you eat too quickly, it can make your belly swell up with too much air. It causes you to swallow air, which distends the belly. Drinking through a straw and chewing gum act the same way.
We recommend eating your meals for at least 30 minutes. You can use gut health as an excuse to have a long lunch at work. In addition, when you are under stress, you can also suffer from bloating. In this case, you need to start practicing meditation or yoga.