by Nina Kate
If you're sporting a baby bump after lunch every day - but
you're definitely not pregnant - you may be a victim of the bloat. Usually caused
by gas or food in the belly or intestines, bloating can turn your favorite
skinny jeans into your worst enemy and make you want to hide in your oversized
hoodie for the day. And if you're forced to wear a slim dress or - gasp - a
swimsuit, the bloat can be downright mortifying. Luckily, there are some clever
ways to stop bloating in its tracks and help you get a flatter belly, fast.
According
to WebMD, overeating is the culprit behind most bloating. To help reduce
your food intake without feeling deprived, they recommend chewing slowly and
taking your time with each meal. Your stomach sends signals to your brain when
it's satisfied, but these messages may take up to 20 minutes to kick in; thus,
you'll probably eat less when you prolong the experience instead of scarfing
down your food.
2. Skip the soda.
Those bubbles may tickle your
tongue nicely, but soft drinks aren't helping your waistline in the short term.
The pockets of gas don't just disappear after you swallow, and the air may bulk
up your midsection for a bloating effect. Not worth it on little-black-dress
nights.
3. Ease into a high-fiber diet.
Fiber is great
for maintaining a clean, bloat-free colon. However, eating too much at once can
lead to a gassy disaster if your body isn't prepared. According to
the Eastern Carolina Family Practice Center, you should slowly introduce
fiber into your diet at the rate of 14 extra grams per 1,000 calories, per day.
This gives your healthy gut flora some prep time, whereas shocking them with a
giant plate of beans or broccoli may lead to poor digestion - and the undigested
fiber will sit in your large intestine to ferment, causing serious gas
bloating.
4. Drink up.
Soda may be out, but water is
in. Drinking water can help you digest high-fiber foods more quickly,
flushing them through your system so they don't clog up your intestines. WebMD
explains that all fiber absorbs water, and the hydrated fibers pass through
your system more rapidly.
5. Work it out.
If that bowl of chili is wiped
clean and you need to deflate fast, 20 minutes of gentle exercise may
help. Harvard
Medical School
reports that when subjects pedaled in a reclining position after eating a meal,
their guts emptied faster than without exercise. Be warned, however, that this
method may cause some embarassing gas expulsion in the process - so head outdoors
for your mini-workout if possible.
6. Take a probiotic.
A bacterial imbalance could be to
blame for persistent bloating, and taking a probiotic regularly can help
alleviate this problem. Try swallowing a supplement or filling up on probiotic-rich
fare such as yogurt or sauerkraut. In extreme cases, prescription antibiotics
can sometimes alleviate bacterial excesses that cause chronic bloating.
7. Try an OTC remedy.
They're not sure-fire fixes, but
Beano or other gas-busting products may help in a pinch. Harvard notes that
they don't work for everyone, but some users have positive results.
Source : http://www.organicauthority.com
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