Besides the seamy side of belly, bloating or flatulence, offers a greater feeling of discomfort. If not caused by health problems, bloating can be easily prevented, say experts, following a few rules in eating.
Here are some tips that will help you get rid of bloating.
Avoid constipation
According to Dr. Jensen, a low consumption of fiber, fluids and a low level of physical activity can cause constipation which, in turn, can lead to bloating. To avoid constipation, a diet rich in fiber (fruits, vegetables, grains, nuts, seeds) is recommended. It is also important to drink plenty of fluids (6-8 glasses a day) and to make exercises at least 30 minutes a day.
Take your time when eating
“If you hurry during meals and you do not chew food well you can” swallow “a large amount of air, which contributes to the appearance of abdominal bloating,” said Dr. Dawn Jackson Blatner, American Dietician Association.
According to experts, during a meal should last at least 30 minutes and remember that the process of digestion begins in the mouth and you can reduce the risk of bloating just by chewing more. Studies also show that by eating more slowly you eat less food.
Reduce consumption of carbonated beverages
The air in the carbonated juice reaches the stomach and causes the sensation of bloating and intestinal gas. Instead you can opt for water with lemon or other soft drinks.
Watch for beans!
If you are not used to eating beans or other vegetables like broccoli, they can give you a feeling of bloating. But you should not give up on these vegetables; just introduce them into your diet gradually so that your body can get used to with them.
Once you get rid of bloating you will see that quick weight loss will become easier and your life will be much easier.