11 Simple Ways To Lose The Bloat
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Nothing’s more frustrating than grabbing your favorite jeans and—eek!—they aren’t even close to buttoning. But don’t despair: The reason for your puffy belly may be bloat, not fat. In fact, one of the worst culprits for this problem—a slow digestive system—is common among women over age 40. The good news is that there are lots of simple tweaks that can counteract common bloat-inducers. Here’s how to slim your silhouette.
1. Start off with fiber.
There’s nothing that distends a belly like constipation, so start your morning with a breakfast cereal packed with fiber to get things moving. Look for a cereal with both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium).
Related: 8 Constipation Solutions For When Fiber’s Not Getting The Job Done
2. Slim your veggies.
Instead of noshing on raw vegetables, opt for steamed ones instead. A half-cup serving of cooked carrots delivers the same nutrition as one cup raw, but it takes up less belt-bloating room in your GI tract.
3. Hold the hot stuff.
Give dishes a flavor boost with in-season fresh or dried herbs like dill, basil, mint, sage, tarragon, and rosemary—instead of super-spicy additions like black pepper, chili powder, hot sauces, and vinegar. Spicy foods can stimulate the release of stomach acid, which can cause irritation.
Related: 6 Smoothie Recipes For Bloating, Fatigue, Pain And More
4. Spit out the gum.
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When you chew gum, you swallow air. All that air gets trapped in your gut and causes pressure, bloating, and belly expansion. Here are 6 more gross side effects of chewing gum that could help you kick the habit.
5. Skip fake sugars.
Sorbitol, xylitol, and mannitol are bloat-inducing sugar alcohols found in diet sodas and sugar-free gum. Avoid them unless you like the puffy look.
6. Cut the carbs.
As a backup energy source, your muscles store a type of carbohydrate called glycogen—and each gram of glycogen is stored with about 3 grams of water. But most people don’t need all this stockpiled fuel. Decreasing high-carb foods like bagels, pasta, and pretzels will help drain off excess stored fluids. So what can you eat? Try one of these 9 simple food swaps to help beat bloat.
7. Be smart about beans.
There’s a reason they’re called the magical fruit. Legumes and veggies like cabbage and Brussels sprouts induce more gas in your GI tract and can make you look like you swallowed a balloon. (Check out what your gas is trying to tell you.) Soak dried beans overnight or take the OTC enzyme Beano.
8. Get a move on.
Moving your body helps release air that has been trapped in your GI tract, relieving pressure and—you guessed it—bloating. Increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion. Walk for at least 5 minutes to help get things moving inside your belly. (Looking for a fast workout you can do in just 10 minutes a day? Try Prevention's Fit in 10 DVD and see results fast!)
9. Guzzle more liquids.
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It seems counterintuitive—you’d think more liquid would equal more puff, right?—but getting rid of bloat means being well hydrated, so aim for at least eight glasses of water each day. Instead of plain water, try our Sassy Water; it has ginger in it to help soothe your GI tract. Here’s the recipe.
10. Avoid acidic sips.
Coffee, tea, juice, and alcohol are all high-acid beverages that can irritate your GI tract, causing swelling.
11. Bring on the bananas.
Foods such as bananas, potatoes, and spinach help your body get rid of excess water weight, minimizing your middle. Extra fluid tends to accumulate when your potassium and sodium levels are out of balance. Increasing your potassium intake can lower your sodium.
By the Editors of Prevention
This article ‘11 Simple Ways To Lose The Bloat’ originally ran on Prevention.com.
