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Suffer With A Bloated Stomach? 10 Ways To Have a Flat Belly

A bloated belly is something you can avoid quite easily, unless the bloating comes from extra pounds or is the result of a medical condition (such as liver or heart disease). The way to do it – avoid gas build-up in the abdomen or intestines, as this will lead to an uncomfortable feeling and a horrible-looking bulge.

It is actually a well-established myth that bloating in the stomach is the result of fluid accumulation, so-called water weight. That is not true at all. In fact, the abdomen is not the first place where fluids will accumulate in a healthy individual – the feet and ankles are where everyone would notice them.

So if it’s not water, what causes gas to build up in your belly and affect how you look and feel? Here are ten plausible suggestions that could explain that bloated belly.

1. Constipation: too little fiber, fluid and activity can cause constipation and this causes bloating. Eat a high-fiber diet (25 grams per day for women; 38 for men) from whole grains, fruits and vegetables, legumes, nuts, and seeds. You’ll also want to make sure you’re getting enough fluids – aim for 6-8 glasses a day. Be active at least 30 minutes a day, five days a week.

2. Food allergies/intolerance: it can cause gas and bloating and can be confirmed by a visit to your doctor. Resist the temptation to self-diagnose and then eliminate healthy dairy and whole grains from your diet when not necessary. You can reduce the amount of the suspect food or eat it with other foods, or try aged cheeses and yogurts because they are lower in lactose to see how your body reacts.

3. Eating too fast: that’s what mom always warned you about… eat too fast and you swallow air and that gives you bloat. You need to slow down, chew well and enjoy your food. A meal should last at least half an hour and remember that digestion begins in the mouth. So try to get rid of the bloating by chewing your food better…just like your mom told you to.

4. Limit carbonated drinks: because the fizz in these tasty sodas and other drinks can cause gas to get trapped in your stomach. Try lemon, lime or cucumber flavored water instead. If you must have these fizzy drinks, at least limit the number you have a day and try other drinks – mint tea for a soothing and healthy change.

5. Don’t chew too much gum: as this can lead to swallowing air, which leads to bloating. If you have a hard gum habit, alternate a piece of gum with sucking on a mint or hard candy. A healthy snack with a high fiber content is also a good choice.

6. Watch sugar-free foods: because these can cause you to take in too much sugar alcohol in these artificially sweetened foods and drinks, it can lead to bloating. You want to limit your consumption of artificially sweetened foods/beverages to no more than 2 to 3 servings per day.

7. Limit sodium: highly processed foods are high in sodium and low in fiber, both of which can contribute to the feeling (and appearance) of bloating. You need to start reading food labels and find no more than 500 mg of sodium per serving in any processed, canned or frozen food. You want to keep your total sodium intake to 2,300 mg per day.

8. Go slow with gas-producing foods: there are some foods, such as beans and members of the cruciferous vegetable family, which, if you are not used to eating them, can cause bloating, gas. Introduce these beneficial foods into your diet slowly, or try taking an anti-gas supplement as directed when you plan to eat them.

9. Eat smaller meals, less often: this alternative diet can help you get rid of the bloated feeling that comes after a big meal. Eating more frequently can also help keep blood sugar levels stable and manage hunger. Just make sure the amount of food and calories are in line with what you need and don’t make more meals, bigger meals.

10. Try anti-bloating foods/drinks: as several studies suggest that mint tea, ginger, pineapple, parsley, and yogurts that contain probiotics (good bacteria) can help reduce bloating.

Understand that point exercises will help your stomach look flatter, but that’s because you’re strengthening and toning your abs, not because ab exercises work wonders. Pilates and ball exercises are some of the best ab exercises we know.

Experts agree that laxatives, water pills and fasting are not the way to get rid of a bloated belly or lose weight. Losing even a few pounds will help your abs look (and feel) trim, because almost everyone who loses body fat tends to do so more from the abdominal area than from other parts of the body. This applies to every body type and weight loss type.

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