Expert-Approved Tips To Prevent Bloating
Have you ever felt tight and toned one day, and the next day you reach for a loose shirt and sweatpants due to bloating? It happens to almost everyone! There are many reasons why you may be feeling bloated. Maybe you indulged in more processed foods, may be your periods are on the way, may be you had too much alcohol, may be you did not eat the right food at the right time, and many more reasons.
Let’s find out the causes and solutions to prevent bloating with these expert-approved tips!
How Does Bloating Look Like?
It’s not that you are gaining weight, your stomach just feels tight and bigger!
Kavya KG, Diet and Nutrition Consultant says, "a bloated stomach feels tight and full, and at times it might be painful. Bloating occurs when you have some digestive issues, however, even your hormones and stress can play a major role in a bloated stomach. Bloating can be an underlying medical condition as well. If bloating occurs every other day, please consult your doctor.
Tips To Prevent Bloating
If you want to get rid of bloating, here are some expert-approved ways to relive it quickly.
1. Reduce Salt Intake
If you feel bloated after a salty meal, you can blame it on salt because excessive salt causes your kidney to retain water. So, cutting down on sodium helps your kidneys flush out all the excess water in your body. Thus, it prevents bloating.
2. Swap Cashews for Almonds
Nuts are healthy fats and recommended by dietitians to include them in your diet but depending upon your health conditions. Certain nuts have carbohydrates that our body cannot digest easily leaving you bloated. If you experience bloating after eating nuts like cashews swap this for almonds. Almonds are rich in magnesium and prevent bloating.
3. Heat Therapy
Heating pads have long been an essential home remedy to treat body pain. It is also said to remedy any stomachache or menstrual pain as well. And yes, it’s one of the expert-approved home remedies to prevent bloating. Try heat therapy for 10mins and see the difference. If you experience bloating regularly, make heat therapy a habit to get rid of bloating.
4. Intake of More Leafy Green Vegetables
Leafy Green Vegetables like Spinach, Kale, Romaine, and Bok Choy are good sources of insoluble fiber that helps reduce gas and bloating. These veggies are also low in calories.Steam them or use them raw in salads or make soups. These would be a great addition to your diet as well.
5. Drink Lemon Water in the Morning
Lemons are the best waste removers from your body. Lemons keep you away from getting constipated and retaining water: the two major sources of bloating. Drink lemon water every morning after waking up to reap the benefits.
6. Cut Back on Dairy
“The dairy products contain lactose, which travels through your digestive system pulling water into your gut, causing bloating and discomfort”, says Kavya KG, Diet and Nutrition Consultant. Hence, she suggests cutting back on dairy for a week or two and seeing if the bloating goes away. If it does, do not include milk in your diet but you can take low-lactose products like yogurt or buttermilk.
7. Say "No" to Processed Foods
If you have a habit of munching during evening or mid-night, try keeping handy healthy snacks like puffed rice, roasted fox nuts, carrot and cucumber sticks with hummus, and unsalted almonds. Processed foods are a big “No-No” when it comes to bloating.
8. Increase Your Ginger Intake
Ginger is an herb known well for its digestive properties. Including ginger in your diet can have several health benefits. It cured from indigestion to menstrual cramps. You can use ginger in various forms. You can add ginger into your warm water or mix Ginger, Honey, and Lemon in warm water and sip it up for added health benefits. Add grated ginger to your foods. Increasing your ginger intake would prevent stomach bloating to a great extent.
9. Sip mint or chamomile tea
Mint and Chamomile Teas are known to have relaxing properties for your gut health. Drinking these teas alleviates abdominal pain, bloating, and other related digestive issues. Kavya Kg, Det and Nutrition Consultant says, “These teas enhance the circulation to the digestive tract and give your body to relax and recover after a meal. Drink this tea either in the morning, mid-afternoon or before going to bed.
10. Add Fennel seeds to your diet
In India, people roasted take or plain fennels seeds after eating a meal as it aids in digestion and is considered a mouth-freshener. Fennel seeds are packed with nutrients that soothe stomach gas, bloating, and constipation. Take fennel seeds in water or use powdered fennels in your foods to reap all the benefits.
Do not worry, you don’t have to put up with a bloated stomach forever! Determine the underlying cause of your bloated stomach with the above-mentioned tips and follow these hacks to prevent bloating. Go for a total body cleansing program for 21 days and eliminate all toxins and wastes from your body to feel lighter and more energetic. Also, work with a registered dietitian if you need extra help to find the exact cause of bloating, the right foods to eat, foods to avoid, exercise, and workout routine.
Kavya KG, Diet and Nutrition Consultant suggests taking precautions and advice before any health issue arises. Take care of your health!
Let’s Create Healthier Lives!