Feeling bloated? I know how awful and discomforting that feels. So, here are 11 de-bloating tricks you can try to get your tummy back on track.
1. Avoid or reduce intake of gas-producing foods
Gas-causing foods often contain substances that have one of the following features: difficult to break down; form gas when the body breaks them down; cause the person to swallow air while eating.
2. Put away the salt shaker
Sodium, potassium, and fluid in your body are difficult to balance, and too much salt can seriously disturb the already sensitive process because it needs proper filtration through your kidneys.
3. Watch your fiber intake
Fiber is a critical component of a healthy diet, with most Americans failing to fulfill the daily recommendations. A less prevalent issue is if you eat too much fiber, which can lead to issues in the digestive system. The right amount of fiber should be consumed every day, which are distributed all day long. High fiber foods are an important component of a healthy diet for weight loss and meeting the daily recommended fiber consumption can bring many advantages for your health.
4. Stop chewing gum.
While chewing gum may look like a good tactic to help you get away from bloating fatty foods, researchers have discovered that it can trigger trapped winds.
5. Drink plenty of fluids
Hydration is so significant – and if you consume excess quantities of salt, you should consider getting a few more glasses to make up for the water in your blood that was lost to the battle.
6. Avoid carbonated beverages
Diet soda mainly consists of a combination of carbonated water, sweetening agents, colors, flavorings as well as other food additives. However, not everyone that utilizes artificial sweeteners is either low calorie or free of sugar. Some of them combine sugar and sweetener.
7. Gulp Green Tea
Green tea has caffeine and catechins to assist in the management of weight.
8. Apple Cider Vinegar
This supertonic balances healthy intestinal bacteria, encourages improved digestion, balances pH concentrations in the body and kills any unwanted bacteria and viruses.
9. Eat potassium-rich foods.
If you’re feeling bloated from excess sodium, “the best tip for quick-ish relief is to drink more water and eat mild foods with potassium, like banana, avocado, and sweet potato. Both water and potassium help flush excess sodium and fluid out of the body,” says Cynthia Sass, MPH, RD.
10. Dandelion Tea
“We are huge fans of dandelion tea or tinctures which taste less bitter than actual dandelion leaves,” says Carolyn Brown, MS RD of the New York City-based nutrition practice Foodtrainers.
11. Consider taking a magnesium pill.
Brown recommends taking a pill when needed to “help things move along, ideally overnight,” without the harsh effects of a laxative.