Feeling of distension or tightness in the stomach is called abdominal bloating. Everybody likes to be good in appearance. Abdominal bloating looks bad and feels bad. De-bloat helps to reduce discomfort and swelling in the stomach. Following are some of the tips for de-bloating.
1. Don’t Eat Fast
You do not eat so fast. When you eat fast without chewing your food well can cause swallowing of air, which leads to bloating. Take time and chew your food well and enjoy maximum.
2. Avoid Food That Make Allergies and Intolerances
Certain food like egg, nut, and wheat make food allergies and intolerance to some people. Belly bloating is one of the symptoms of food allergies and intolerances. If you are allergic to certain kind of food then avoid it.
3. Maintain Your Weight
There are number of ways to reduce your weight. It is not necessary to cut out all of your favorite foods in order to lose weight. A healthy weight loss diet combined with healthy fitness exercise like aerobics should help you to reduce the excess fat in your stomach.
4. Avoid Processed Food Which Are Unhealthy
There are some processed foods that are not good for your health. Some processed food tends to be high in sodium and low in fibre. Food with high sodium and low fibre are one of the major reasons for abdominal bloating. So check labels for sodium content in processed foods before you buy it.
5. Avoid Carbonated Drinks
Drink plenty of fresh fruit juice and lemon instead of drinking carbonated drinks. The bubbles in carbonated drinks (even the diet ones) may store gas in your belly.
6. Reduce the Quantity of Gassy Vegetables
Certain vegetables like cabbage, beans, cauliflower and broccoli can cause you gassy feelings. But never eliminate these high fibre vegetables from your diet. You can reduce the quantity of such food and can eat them in combination with other foods.
7. Stay Away From Artificial Sweeteners
Eating too much of artificially sweetened foods and beverages can cause bloating. So reduce the amount of such foods and drinks and watch out for sugar free foods.
8. Eat Smaller Meals More Frequently
Eating smaller meals more often can help get rid of the bloated feelings. So, try to take 5 to 6 meals instead of taking 3 big meals each day.
9. Intake Green Tea
Intakes of green tea help us to reduce bloating. The Substances in green tea such as caffeine, catechin and theanine may boost metabolism and help burn fat. So, you must drink a glass of green tea every day.
10. Keep Away From Constipation
Constipation is one of the major reasons for bloating. It is very common among people who are inactive. People having food without fiber, low fiber food and inappropriate quantity of water may get constipated more often.
11. Try Anti-bloating Foods and Drinks
Peppermint, pineapple, yoghurt, fennel and ginger are some of the nature’s remedy for bloating. Try to put these ingredients in a smaller proportion while you cook.
12. Ease Up On Fatty Foods
Many people have uncomfortable feeling after having fatty food. Taking fatty food not only formulates fatty cells all over your body, but they also contribute bloating, because they can delay the process of emptying your stomach.
13. Don’t Swallow Too Much Air
You often swallow too much air while having chewing gum or sucking on a candy, which can create gas and bloating. Habits like smoking and drinking through straw may increase the amount of air you take in.
14. Reduce Alcohol Consumption
Consumption of alcohol in large quantities and after a long time gap may create bloating.
15. Don’t Keep Stomach Empty
You don’t keep your stomach empty, because an empty stomach can only add to the bloating and gas formation. Take food when you feel hungry.
16. Drink Plenty of Water
Drink plenty of water as it helps in getting rid of bloating. The increased water consumption will assure the body of habitable situation, and the body will release excess of water from its cells. You must drink 6 – 8 glasses of liquids everyday.
17. Make Your Body Move
You must be active physically. This is the most effective way for de-bloating. Walking, exercise, games etc are some of the way to make your body move.
18. Soak Yourself
Soak yourself at least for half an hour by filling lukewarm water in a tube. It helps us to release the excess water from our body and hence reduce bloating.
19. Lead a Stress Free Life
Some study suggests that stress is one of the main reasons for bloating. Yoga and meditation are the best way to reduce stress. You must sleep at least six hours per day to distress yourself.
20. Take PMS Supplement
Most of the women suffer abdominal bloating prior to menstruation. Calcium, magnesium, vitamin B6 and vitamin E are common supplements that are known to lighten these symptoms.
Actually because of abdominal bloating we feel physical discomfort. The good news is that stomach bloating is a condition that you can avoid pretty easily. Try to follow the tips given above.