You’re exercising and eating well but still feel as if your mid-half is ballooning out of control. So what’s up with the bloat? It's uncomfortable, inconvenient and plagues us ladies at the exact moment we decide to wear out tightest item of clothing. Although bloating is a part of normal life, it’s also figuratively and literally – a pain to deal with.
Get ready to deflate that pouch with our proven bloat-banishing tips.
Bloating is caused by excess gas production in your digestive system that causes your stomach to protrude. Having a bloated stomach is not synonymous with gaining actual fat, rather is a temporary side effect caused by excessive solids, liquids or gas. Recent studies suggest that nearly 83% of women suffer with bloating, heaviness and abdominal discomfort. Normally, gas is produced in the colon and moves smoothly and progressively through the body before being emitted or absorbed. However, issues arise when bloating occurs in the small intestines rather than the colon which results in an obvious distention about the waist and stomach region. There are many reasons you may be feeling bloated - dehydration, poor digestion, hormones, thyroid dysfunction, food intolerances or even medication. Bloating is also a common and unwelcome sidekick to our menstrual cycle. Whether this results in a visibly swollen stomach, or causes pain and discomfort, it can make you appear heavier giving the perception of larger amounts of belly fat. Inadequate protein digestion, inability to break down carbohydrates and imbalances in gut flora are the root cause of excessive gas for many people. But as so many different factors can contribute to stomach bloating, including some that seem entirely unrelated such as sleep and stress, it can seem hard to narrow down the culprit.
So what can you do to beat the bloat? Follow our tips below to feel good all year round!
1. Anti-bloating supplements: ‘'Tummy Tuck' is an industry leading anti-bloating supplement formulated by Fitique Nutrition. Our formula provides 100% natural relief from excess water retention in our bodies by using a unique blend of traditional remedial herbs to replenish normal balance in the body. At Fitique Nutrition we pride ourselves on using pure, high quality ingredients to ensure results without any compromise. Created with a gentle blend of Buchu leaves, Juniper Berry, Nettle extract and Dandelion, Tummy Tuck offers the solution us women have been waiting for. Tummy Tucks acts to
Reveal muscle tone
Flush out unwanted toxins
Restore and equalize the body's natural water balance
Promote an overall healthier skin appearance
2. Increase your water intake: Keeping yourself hydrated will help to prevent water retention. It might seem counterintuitive but the more hydrated you are, the less bloating you are likely to deal with. When you are not getting enough fluid, your body will hold onto water to prevent future dehydration. Electrolyte imbalances and dehydration halt digestion and make it hard to stay regular which can also lead to constipation. Try adding lemons to warm water as they act as a natural diuretic and gentle laxative. Also try incorporating foods with high water content such as celery, cucumber and watermelon.
3. Avoid processed foods: Sodium is a major bloating bandit and is found in an abundance of processed foods which can cause fluid retention. Limit high sodium foods such as soy sauce, chips and processed meats. Get into the habit of reading food labels and consume no more than 500mg of sodium per serving.
4. Remove inflammatory problem foods: Food allergies and intolerances lead to gas production and bloating. Try reducing your intake of gluten, wheat, dairy, grain and legumes for a period of time and asses how you feel. Then slowly reintroduce these foods back into your diet one at a time. Do you notice a change? An elimination diet can help you to pinpoint which foods may be causing the bloat as they may not be being properly broken down and digested.
5. Don’t eat too fast: Eating too fast does not allow your food to be digested properly by your body. Additionally, this may cause you to swallow excess air when you are rapidly eating your meals. So make sure you slow down and enjoy your food. Meals should last for 30 minutes. Another benefit to slowing things down is that your meal becomes more satisfying as you concentrate on the taste and flavours of your food. It also reduces the number of calories you consume as you are allowing your body enough time to register that it is full.
6. Limit your chewing gum habit: Chewing gum can provoke bloating even though the gum itself doesn’t go anywhere near the stomach. This is because chewing a piece of gum causes you to swallow excess air, which can become trapped and wreak havoc on your gut. If you have a gum habit, alternate chewing with high fibre snacks such as fruit or vegetables or reduced salt popcorn.
7. Increase your fibre intake: Fibre is essential in the diet to keep you regular and help to move food smoothly through your body. Eat an abundance of green leafy vegetables at every meal. If you have trouble getting in enough greens, try taking a green powder or incorporate chia seeds.
8. Introduce probiotics: Probiotics can improve the overall bacterial environment in your gut to help reduce gas and bloating. Good bacteria in your digestive tract will fight against the bad bacteria that can trigger digestive upsets and reactions. Incorporate natural probiotic foods into your diet such as kombucha, sauerkraut, kefir and kimchi.