Bloated belly is when your abdominal area is swollen after eating, and there can be various reasons why it might happen. It not only makes you lose your self-esteem, but it also causes physical discomfort. Fortunately, you can avoid this condition very easy.

Avoid Bloated Belly and Gases

Bloated Belly

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When your stomach is bloated, that is not extra fat that has accumulated in that area of your body. Instead, it is caused by excess gas production and some improper muscle movements in the digestive system. Your stomach is full with redundant amounts of gas, liquids and solids. In some cases it can be caused by being excessively sensitive.

Although this is not a serious health condition, bloating often incites a feeling of being stuffed and also pain and discomfort. The cause can often be some food or some drinks you are intolerant to.

How to Reduce Bloating?

1. Don’t Eat Too Fast

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Take your time when chewing your food, since fast eating makes you swallow more air that can lead to bloating. You should eat each meal at least 30 minutes, and chew your food well, since the process of digestion starts in the mouth.

If you take it slow you will enjoy your meal more, since you will be more able to taste the food that you eat. As a result, everything you put in your mouth will be more enjoyable and fulfilling.

Also, your brain has time to process what is happening, and it will tell you in time when you should stop eating, so you will eat just enough what your organism needs and avoid overeating.

2. Avoid Chewing Gum


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This is also one of the ways in which you can swallow some extra air and cause your belly to bloat. If you cannot do without that minty taste of chewing gums that freshen up your breath, try switching to sucking on a piece of hard candy. You can even change it for eating a healthy snack full with fiber, like fruit or vegetables.

3. Avoid Sugar-Free Food and Drinks


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These are usually artificial sweeteners that substitute white sugar in food and drinks, and are considered to be a safe alternative by most people. However, that is not the case, since these are a threat to your digestive system.

They are able to rich the bacteria in the large intestine and not only produce gas and bloated abdomen, but also disturb your digestive system.

4. Avoid Constipation


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This is one of the most common digestive problems and it is caused by different factors. Constipation also provokes bloated belly, since it also produces more gasses in the intestines.

To avoid constipation try eating foods rich in soluble fiber, like fruits, vegetables, whole grains, legumes, seeds and nuts.

However, consume it with caution, so you will not make the situation even worse. Magnesium supplements and exercising can also be great solutions for the constipation problem.

5. See what Foods you are Allergic to, and Which Ones your Organism Cannot Tolerate

Food allergies

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If you eat food that your organism is intolerant to, or you are allergic to, it causes gasses and bloating. However, check with your physician to make sure you are allergic to some foods, so you will not eliminate that food for no reason.

Lactose intolerance

It is very common and it can cause bloating. If you are intolerant or allergic to lactose try avoiding dairy, or eat less of them.

Gluten allergy

Many people are intolerant or allergic to wheat and gluten. In this case you should not eat wheat, barley, pelt and some other grains. It also causes bloating and negatively affects your digestion.

Eggs and Fructose

These two can also lead to gas and bloating, so if you notice that your organism does not tolerate them, try eliminating them from your diet.

6. Eat Smaller Portions and More Often

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Try to avoid eating big meals, since they make you feel full, sick and bloated after you are finished eating. People who experience bloating are oversensitive to food in the stomach. For that reason, try making your meals smaller even if you have to eat more times a day.

That way you can avoid feeling discomfort and bloated belly. Eating more frequently can also help you with your blood sugar and you will feel less hungry. Make your meals rich in nutrients.

7. Avoid Sodas

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via time

Except for the large amounts of sugar these drinks are also full with carbon dioxide which causes those small bubbles.

When you drink them, these bubbles make gases in your gastrointestinal tract and cause your belly to bloat. Carbon dioxide is released from the drink into your stomach the moment it reaches there.

Even the sugar-free sodas are not beneficial if you want a flat belly. These contain artificial sweeteners, which also cause gases in your stomach. Also, avoid drinking from a straw, since that also fills you with air.

If you want to refresh in a hot day, switch to lemon water or peppermint tea which will not only prevent bloating, but it will also improve your digestion.

8. Go Slow on Sodium


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Try avoiding processed food and always read labels. These foods contain large amounts of sodium and small amounts of fiber.

When you eat them the salt retains the water and that causes imbalance of salt and water in your body. If you eat canned, processed, or frozen foods try to buy them with low sodium or sodium free, so you will not cause gasses and bloating.

However, do not eliminate salt from your diet altogether since it is very beneficial for your health but in right amounts.

9. Avoid Eating Too Much Beans and Foods that give you Gas

bloated belly

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Although beans, legumes and lentils are a great source of fiber, they can also produce large amounts of gas. The same stands for cruciferous family of vegetables, such as broccoli, cauliflower and Brussel sprouts. Do not completely give up on them, but try to consume them in smaller amounts and not very often.

10. Drink More Water

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It has been proven that drinking water boost your digestion. If you drink Ice-cold water before you eat, makes you burn more calories since it fastens the process of digestion.

The faster your organism digests your food, the less bloating you will experience. When you drink water your body releases fluids that have stored in your cells.

Flat belly is directly connected with drinking water. So, drink the daily recommended dosage of water which is 2 liters. This number varies depending on your weight.

However, try drinking water before or after a meal, not while you are eating. Water, even in room temperature, is a little colder than your body temperature, and your body will concentrate on using energy to worm itself up instead of using all its energy on digestion. That causes gases and bloating, since your food is not digested properly.

11. Take Digestive Enzyme Supplements

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via livestrong

These are great to consider taking them, since they can help in breaking down the carbohydrates that your system cannot digest. Lactase and Beano are some of the choices.

The former breaks down lactose and the latter breaks down indigestible carbohydrates. In this way you can relief your stomach from gasses and bloating.