Three strategies to reduce bloating and control your belly

Having a bloated belly is not fun! Reduce bloating and stop it from coming back with a few simple tricks.

Three strategies to reduce bloating and control your belly
Drink plenty of water throughout the day to reduce bloating.
Foto: Flickr / Kai Chan Vong

Having consistent problems does not necessarily mean that you are eating too many beans. It is more likely a sign that your digestive system could use some help. Enjoy beans and other high-fiber foods and still fit into your clothes by giving your body a little help.

Hydrate the right way

Your body needs plenty of fluids for digestion, so don’t try to drink less water to keep your stomach from swelling. In fact, not getting enough fluids will only make problems worse. Drink plenty of water throughout the day to reduce bloating. Stay away from soda and other carbonated beverages, which can increase gassiness. Try drinking a cup of herbal tea 30 minutes before eating or after your meals to promote healthy digestion. Ginger, peppermint, and anise tea are all great options. Not only are they natural digestive aids, but they make delicious after-dinner drinks.

Beans are still good for you

It is true that foods like beans, broccoli, and cabbage can cause gassiness, but this doesn’t mean that you should eliminate these healthy foods from your diet. If there are any foods that you should be eating less of, it is heavy, rich, and salty foods. If you don’t eat a high-fiber diet already, then start doing so, but slowly.

Start by increasing your intake of foods like oats, quinoa, carrots, and cucumbers, which are easier to digest but high in fiber. Include lots of fresh fruits and vegetables in your diet for enzymes to help your body break down food. Papayas, avocados, and fresh pineapple are some of the best sources of good digestive enzymes. Sip on water and herbal teas throughout the day to make it easier to digest food. When you start eating more high-fiber foods regularly, including some beans and broccoli, you should notice less digestion problems.

Eat slowly and eat less

Scarfing down a burrito or grilled cheese sandwich for a quick lunch because you are in a hurry to get back to work will probably leave you with a bloated belly. The trick to preventing problems is to chew more. Chew your food slowly, take your time, enjoy it! Eat smaller meals when you do sit down to eat instead of overburdening your body with more than it can handle at once.

You don’t have to stop eating healthy high-fiber foods, but you may want to make a few changes to what and how you eat. Cut out the soda and junk food. Eat more fresh fruits and vegetables and slowly increase your fiber intake to a healthy level. To soothe your stomach don’t forget that there is nothing like a cup of peppermint tea.