Without even realizing it, the holidays have come and gone and despite the chilly temperatures outside, warmer weather is around the corner. With the start of the new year you’ve been watching your diet and hitting the gym regularly, but many of us still feel like we aren’t seeing much in terms of results. The truth is, if you have been consistent, a majority of the extra “pudge” you think you have in your midsection is probably bloating. Here are some of my bloating remedies to help relieve all those things preventing you from having that flatten midsection you work so hard for.
12 Bloating Remedies for a Flat Stomach
Spice it up with ginger:
Fresh ginger root has been shown to help deflate the stomach from gas-producing foods and has been one of the most ancient bloating remedies in the world. Brew some fresh ginger tea or add some grated to your meals for some zip.
Opt for a potato or sweet potato:
Potatoes and sweet potatoes are potassium powerhouses, a nutrient that helps regulate fluid balance to flatten belly bloat. Resist the urge to have them fried, choosing to have them baked, roasted, grilled or steamed instead.
Select veggies and sides wisely:
Beans and vegetables like broccoli, asparagus, cauliflower, onions, garlic and Brussel sprouts contain complex sugars that when digested, produces extra gas, bringing on that bloat. Opt for bell peppers, bok choy, cucumber, fennel, greens such as kale or spinach, green beans, lettuce, spinach, tomatoes and zucchini. Serve them cooked more often than raw if still finding yourself gassy.
Mind your chews:
Most sugar-free gums contain sugar alcohols and artificial sweeteners, which can be very hard for the intestines to breakdown and lead to excess gas. In addition, swallowing air while you chew gum can lead to even more bloating. Avoid artificial sweeteners in general, including foods labelled sugar-free.
Cutback on dairy:
Because our bodies lack the enzyme needed to digest lactose (the natural sugars found in milk), consuming milk or milk-based products such as ice cream and cheese can cause digestive disrupt. Pour yourself some dairy-free alternative, like unsweetened almond milk, to calm the storm.
Eat more real food:
Processed foods often have fillers, or unnecessary ingredients that add to the problem. Real, whole foods can simplify the problem.
Limit the bubbles:
Many people believe carbonation gets rid of their bloat by making them burp to relieve gas. In reality, these bubbles are making the situation worse. Opt for plain water and add some lemon.
Chug water:
When your stomach feels like it’s about to pop, downing water may be the best quick fix. It may seem counter intuitive if retaining water, but good old H2O restores the sodium balance in the body and normalizes your digestive tract.
Ditch the shaker:
When it comes to bloating, consider salt one of your top enemies. It’s a sneaky offender at too as it’s found the most in processed foods, where it might show up as an ingredient under names and in quantities you aren’t familiar with.
Skip happy hour:
Alcohol can be a major trigger for not only water retention but digestive woahs for days after.
Just move:
Activity has more positive benefits beyond torching calories. Among these benefits is promoting peristalsis of the digestive tract. What does that mean you may ask? It helps to keep food and by-products of what you consume moving through your digestive tract preventing and alleviating gas and bloating, making it one of the best bloating remedies.
- Identify triggers: Ever eat some onions to feel your stomach expand shortly their after? Many times foods in our every day diet may be causing us issues. If you are already using the Body Beautiful app and keeping a food and symptom diary, you are probably on your way to figuring the root of the program. If the problem is with a certain food item that just doesn’t agree with you, an elimination diet is sometimes prescribed to determine the cause of the bloat and eliminate that food to minimize bloating.
Bloating remedies described above will help you avoid and alleviate bloating. However, if you suspect a certain food item causing it, talk to me about prescribing an elimination diet, I am sure we will be able to figure it out together!
About the Author: Ana Plenter
Ana Plenter is a an Award Winning Personal Trainer, Fitness Competitor & Competition Coach and the Founder of Build My Body Beautiful & Body Beautiful Fitness
