Ever wake up in the morning and find that you can't fit into that sleek pencil skirt that you wore just the day before? Bloated tummies are common and happen to everyone (even you lucky skinny girls!), all the time.
Here are 5 tips to help prevent stomach bloatedness (and to improve your general health too!).
1) Cut back on Salt and increase your Water intake
Avoid salt and highly processed foods as the more sodium you eat, the more you will retain water, which adds to feeling bloated and can make you look puffy in the face (remember how you look after a dinner of instant noodles or pizza!). It can also contribute to a higher weight on the scales as you retain this extra water weight.
To compensate for this and something to do overall is to consume more water on a regular basis throughout the day.
2) Gulping air
Eating too quickly, and gulping down drinks are some of the things that can contribute to a bloated stomach. Make sure you eat in a relaxed environment, eat mindfully and chew your food thoroughly before swallowing. Try putting down your utensils between each mouthful to slow down your eating pace! Avoid sipping drinks through straws, instead sipping from a glass or a small mouthed sipper bottle.
These simple techniques really can reduce bloating. It is the little things that can add up.
3) Cut back on Fruit (yes, you read correctly)
You have probably heard of people being lactose intolerant, but some people are also fructose (sugar enzyme that is present in all fruits) intolerant. If you regularly consume a lot of fruit (several portions per day) then you may experience more gas and bloating after eating.
If it's a habit to eat fruits during each meal (a good habit, actually, but remember, everything in moderation!), remember to eat them BEFORE the meal! Fruits eaten after meals are stacked on top of the undigested food in your stomach and start to ferment, hence creating more gas.
4) Gas causing foods
Yes, we all know that baked beans cause us to be a bit gassy, but some other everyday foods can also contribute. Certain foods produce more gas than others and people vary to the degree they can tolerate the foods. Some common everyday foods that can cause gas are onions, legumes, broccoli, cabbage, cauliflower, onions, citrus foods, eggs and fatty foods.
5) Eat more fibre
Not only is fibre great for overall weight loss (it fills you up so you
don't eat as much), it also prevents constipation, which can cause your
tummy to bulge.
For a start, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables. Note, when you start to increase your intake of fibre you may find you are more bloated and a bit more gassy than usual. Persevere and it will soon subside.