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Six Top Tips to Beat Bloating

Pants feel tight? Belly look a little pudgy? At times we all suffer from abdominal bloating. Not only does it make us look and feel chubby, it can be downright uncomfortable when gas gets trapped. Here are a few tips on how you can beat the bloat and look and feel better. 

In This Healthy Insight:

How to Beat Bloating Tip #1

Eat slowly. When you gulp your food down, you’re also gulping in a lot of air that leads to bloating. You inhale even more air if you talk a lot between bites or are eating when you’re upset. Meals should last 30 minutes, so slow down, chew your food well and savor the flavors. The added benefit – you’ll probably eat less and shed a few pounds. 

How to Beat Bloating Tip #2

Cut Carbonated Drinks. Fizzy carbonated drinks fizz in your belly too, trapping gas in your stomach and abdomen. Reduce the number of carbonated drinks each day or replace them entirely with non-carbonated, flavored water. Be mindful of artificial sweeteners as they too can cause gas and bloating. For a natural approach, Peppermint Tea can work wonders to ease bloating, while sweetening breath and satisfying thirst.

How to Beat Bloating Tip #3

Move it. Physical movement can encourage the bowels to release pent-up gas. Try a few yoga poses, slow stretches or a quick walk around the block. Physical activity also helps constipation. Be sure to drink plenty of water before and after exercising to stay hydrated so any constipation doesn’t worsen.

How to Beat Bloating Tip #4

Increase fiber. Shockingly, only 5 percent of Americans consume the recommended daily fiber intake of 25 grams for females and 38 grams for males. Eating more fiber helps prevent bloating and constipation. Good fiber sources include: apples, berries, pears, oranges, cabbage, carrots, oat bran, flaxseed, lentils, peas, and quinoa to name a few. When boosting fiber intake, it’s best to start slowly over several weeks and build from there.

How to Beat Bloating Tip #5

Keep a food diary. If your bloating typically occurs after meals, keep track of what you’re eating and drinking to look for a pattern. Sometimes a food intolerance – especially dairy – could be the cause for excessive gas. Simply eliminating the culprit(s) could solve the problem.

How to Beat Bloating Tip #6

Consider Natural Anti-Bloating Solutions. A few studies suggest classic herbs like Peppermint, Ginger and Parsley can ease bloating. In recent years Probiotics, which deliver good bacteria, can help to keep colon bacteria balanced so digestion stays smooth and comfortable. If the issue is an inability to break down food, a product called Digestive Enzyme Complex can help ease bloating and gas and even manage belching.

Sometimes bloating can be caused by an underlying medical issue, so it’s always a good idea to check with your doctor before making any radical changes. But if you’re suffering from the run-of-the-mill variety, the above tips can go a long way to alleviating puffiness. You’ll be comfortably wearing those snug pants in no time at all!

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