Five Simple Ways to Beat Stomach Bloating
Are you constantly bloated and feeling full? Do you get tired and lethargic after eating? Then it's time to do something about it! Don't let bloating ruin your life! By making small lifestyle changes, you can banish belly bloat and improve your digestion. Most people feel better after changing their diet. Simple things, such as giving up gluten and taking probiotics, can make all the difference. So, here are a few simple ways to beat belly bloat for good:
Reduce Your Sodium Intake
The first thing you should do is to cut back on salt. Even though sodium doesn't cause bloating, it may lead to fluid retention and make your belly look bigger. About 80 percent of your daily sodium intake comes from processed foods. Eat fruits, vegetables, whole grains, lean meat and other whole, natural products. Avoid anything that comes out of a can or bag.
Many people who experience bloating regularly have Celiac disease or gluten intolerance. This protein may cause inflammation in your body and affect digestion. Sometimes bloating and digestive problems are the only symptoms, so it can be hard to tell whether or not you have Celiac disease without seeing a doctor.
The best thing you can do is to remove gluten from your diet for at least one week. If you have celiac disease or wheat allergy, your bloating should go away within days. The most common sources of gluten are bread, pasta, cereals, doughnuts, pastries, cakes, soy sauce, pizza, barley, and bulgur. Oats don’t contain gluten, but are usually processed in facilities that produce gluten-containing products. Avoid any foods containing wheat, durum, farina, kamut, and graham flour.
Go Dairy Free
Dairy sensitivity and lactose intolerance may cause severe bloating. Milk, soft cheese, yogurt and cream are the most difficult to tolerate. Parmesan, mozzarella, hard cheeses and Greek yogurt are usually safer. If you're always bloated after eating dairy, ditch these foods from your diet. Go dairy free for one or two weeks. See what happens and then adjust your diet accordingly.
Avoid Carbonated Drinks
Carbonated water, beer, and soft drinks are a common cause of bloating. If you have slow digestion or feel full all the time, avoid carbonated beverages. Replace them with filtered water, fruit infused water, tea, and homemade fruit and vegetable juices.
Take Enzymes and Probiotics
Most individuals have a hard time digesting fats or animal protein. Common foods, such as flour, sugar, eggs, fresh fruits, and vegetables, can cause digestive issues, especially in people with IBS (irritable bowel syndrome), gastritis or stomach ulcers. Thankfully, probiotics and digestive enzymes may help relieve GI problems, including bloating.
Enzymes help your body break down fats, carbohydrates, protein, lactose, and cellulose. They also enhance vitamin absorption and regulate your pH levels. A quality supplement can significantly improve your digestion and reduce belly bloat. The same goes for probiotics. These supplements contain live bacteria that repopulate the gut with beneficial flora. When used regularly, they may decrease inflammation and keep your digestive system running smoothly.