Reduce Bloating And Get A Flat Stomach Fast With The Help Of 7 Simple Foods Swaps!
The slow digestive system is the one to blame about the
puffy midsection, which can be a result of bloat, instead of fat, especially in
women over 40.
By following a few easy menu and lifestyle tricks you can
beat bloat and improve your digestion according to a recent research. You just
have to manage to bring into action these ideas right away and you will soon be
sexier, flatter, and you’ll be able to fit into your clothes.
Remove Sugar Alcohols
What’s not completely digested are the low-caloric
sweeteners found in diabetic, low-carb, sugar-free foods and flavored waters.
This process of digestion makes the bacteria in the large intestine ferment
them, resulting in gas, bloating, and diarrhea. In order to prevent that you
should always check food labels and stay away from lacitol, sorbitol, xylitol,
and mannitol.
Drink More Fluids
The consumption of enough liquid will help you when you are
trying to flatten your belly and support your goal. When there is a sufficient
amount of fluids in your system, the fiber is able to pull more liquid into the
lower intestine and ease the process of constipation. On the other hand, what
makes us more susceptible to the bloating feeling is when we don’t drink
sufficient amount of fluids. It is recommended to drink water, diluted juice,
green tea, plant organic milk, and coffee. You should avoid alcohol
though as it has a dehydrating impact on your system. Try to stick to
drinking at least 8 glasses of liquid a day, plus a lot of fluid-rich foods,
such as fruit and vegetables.
Eat More Potassium-Rich Foods
Some of the foods which can help you shrink your middle by
losing the excess water weight are bananas and potatoes. The excess of fluid in
your system is mainly caused by two minerals: sodium and potassium. These two
minerals regulate the amount of water in the body, and if they go out of
balance, you are likely to end up with high sodium levels and your tissues
holding on to fluid. You can certainly improve this imbalance by
increasing the potassium intake to 4,700 mg a day. In order to achieve
this, you are supposed to consume about 4 ½ cups of produce on daily basis. You
can include 1 medium banana, ½ a cup of cooked spinach, a medium baked potato
with its skin, 1 medium papaya, 1 medium orange, ½ a cup of tomato sauce, or ½
a cup of steamed edamame.
Eat Your Fiber
Starting the day with a breakfast rich in healthy dose of
fiber, is one of the easiest ways to get rid of fat as constipation distends
your belly. This improves the function of the digestive system. If fiber
is consumed consistently and on regular basis, it stays that way.
One of the greatest options to do this are high fiber
cereals. What’s more effective is the consumption of both kinds of fiber
at once according to a study conducted by researchers from University of
Toronto who deal with the nature of breakfast cereals. It was found that
the participants had an easier way staying regular with a cereal that contained
both types of fiber, the soluble and insoluble ones. They work in synergy to
pull water into your colon, speed up elimination, and make you look and feel
lighter. You can try the Bran cereal with almond, coconut, non-GMO soy
milk, and little bit of pure raw honey.
Cut Back on Salt
The majority of people tend to consume more than twice as
much sodium as they should. This bloats your belly by causing water
retention. You should always check for sodium on the labels of packaged
foods, as they provide about ¾ of the daily intake for women.
Avoid Soda and Eat Slower
What you experience as a gas and a distended tummy is when
air reaches your digestive system. You should replace the carbonated drinks
with juice, water, or green tea. When it comes to swallowed air, it is
usually caused by eating or drinking quickly, sucking on hard candy, sipping
through a straw, and chewing gum. You should chew slowly with your mouth
closed in order to prevent air from reaching your digestive system.
Eat More Probiotics
An imbalance of gut bacteria can slow down your digestive
system and puff up your belly according to a research published in Alimentary
Pharmacology and Therapeutics. However, some of the products containing
live bacteria (probiotics), such as kefir and Greek yogurt, can be very helpful
as the bacteria seem to tame tummy bloat by improving the intestinal mobility
and relieving constipation. It is recommended to eat 4-ounces of either
kefir or yogurt, containing active cultures on daily basis.
