1. Remove Sugar Alcohols
What’s not completely digested are the low-caloric sweeteners found in diabetic, low-carb, sugar-free foods and flavored waters. This process of digestion makes the bacteria in the large intestine ferment them, resulting in gas, bloating, and diarrhea. In order to prevent that you must always check food labels and keep away from lacitol, sorbitol, xylitol, and mannitol.
2. Drink More Fluids
The consumption of enough liquid will help you when you are trying to flatten your stomach and support your goal. When there is an enough quantity of fluids in your system, the fiber is able to pull more liquid into the lower intestine and alleviate the procedure of constipation. On the other hand, what makes us more prone to the bloating feeling is when we don’t consume enough fluids. It is recommended to consume water, diluted juice, green tea, plant organic milk, and coffee. You need to prevent alcohol though as it has a dehydrating effect on your system. Aim to stick to drinking a minimum of 8 glasses of liquid a day, plus a lot of fluid-rich foods, such as vegetables and fruit.
3. Consume More Potassium-Rich Foods
A few of the foods which can help you shrink your middle by losing the excess water weight are bananas and potatoes. The excess of fluid in your system is mainly caused by two minerals: sodium and potassium. These two minerals regulate the amount of water in the body, and if they go out of balance, you are probably to end up with high sodium levels and your tissues holding on to fluid. You can certainly improve this imbalance by increasing the potassium intake to 4,700 mg a day. In order to achieve this, you are supposed to consume about 4 ½ cups of produce on daily basis. You can include 1 medium banana, ½ a cup of cooked spinach, a medium baked potato with its skin, 1 medium papaya, 1 medium orange, ½ a cup of tomato sauce, or ½ a cup of steamed edamame.
4. Eat Your Fiber
Starting the day with a breakfast abundant in healthy dosage of fiber, is one of the simplest methods to get rid of fat as constipation distends your belly. This improves the function of the digestive system. If fiber is consumed consistently and on regular basis, it stays that way.
One of the greatest options to do this are high fiber cereals. What’s more reliable is the intake of both sort of fiber at once according to a study conducted by researchers from University of Toronto who deal with the nature of breakfast cereals. It was found that the individuals had a much easier way staying regular with a cereal that contained both kinds of fiber, the soluble and insoluble ones. They work in synergy to pull water into your colon, speed up elimination, and make you look and feel lighter. You can try the Bran cereal with almond, coconut, non-GMO soy milk, and little bit of pure raw honey.
5. Cut Back On Salt
Most people have the tendency to consume more than twice as much sodium as they should. This bloats your stomach by causing water retention. You must always check for sodium on the labels of packaged foods, as they provide about ¾ of the daily intake for women.
6. Avoid Soda And Eat Slower
What you experience as a gas and a swollen stomach is when air reaches your digestion system. You must replace the soft drinks with juice, water, or green tea. When it comes to swallowed air, it is usually brought on by eating or drinking quickly, sucking on hard candy, drinking through a straw, and chewing gum. You must chew slowly with your mouth closed in order to prevent air from reaching your digestive system.
7. Eat More Probiotics
An imbalance of gut bacteria can slow down your digestive system and puff up your tummy according to a research released in Alimentary Pharmacology and Therapeutics. However, some of the products containing live bacteria (probiotics), such as kefir and Greek yogurt, can be extremely beneficial as the bacteria seem to tame tummy bloat by improving the intestinal mobility and relieving constipation. It is recommended to consume 4-ounces of either kefir or yogurt, containing active cultures on daily basis.