SO, you’re going out tonight and want that tummy to be tight & flat tummy for your event! But unfortunately your stomach (especially the lower abdominal area) is feeling a little uncomfortable and puffy.
Well, you’re not alone! Many people experience abdominal bloating on a daily basis!
The good news is, it is an experience that can actually be avoided very easily!
Just making simple changes in your day can make the world of a difference and help flatten out that tummy!
STILL INTERESTED?
KEEP READING TO HEAR MY TOP 10 TIPS TO FIGHT THAT TUMMY BLOAT AND ACHIEVE THAT FLAT STOMACH!
1. LIMIT YOUR INTAKE OF CHEWING GUM.
When you chew gum, it causes you to swallow air into the stomach which can lead to bloating.
2. BEWARE OF YOUR INTOLERANCES.
Many people may be intolerant to foods they eat on a daily basis without even knowing! These intolerances can cause issues such as bloating, gas, constipation, even diarrhea. Be aware of how your body is responding and feeling to the different foods you eat on a daily basis!
3. UP THE WATER INTAKE!
Increasing your water intake helps provides so many benefits for your body AND helps reduce abdominal bloating. It helps to keep your digestive tract regular and flush out excess toxins from your body.
SIDE NOTE: Especially if you are eating a healthy diet & consuming enough fiber daily. Then making sure you are hitting your water intake daily is key. Fiber will sit in the colon if not enough water is consumed to bind to the fiber to excrete it.
4. LIMIT YOUR CONSUMPTION OF CARBONATED DRINKS
This includes any carbonated beverages, including the 0 calorie ones! These drinks can cause gas to get trapped in your belly that leads to abdominal bloating.
5. DON'T EAT TOO FAST!
I know I can be so guilty of this one, especially when I'm hungry!!
Unfortunately, scarfing down a quick meal does not help out our digestive system. When we consume a meal fast, it causes air swallowing and also does not give our bodies adequate time to fire up its digestive processes. Digestion begins at the mouth, so just by chewing our food more slowly, it can help reduce bloating immensely!
6. TRY NOT TO CHUG SIPS OF YOUR DRINK IN BETWEEN BITES OF YOUR MEAL.
During a meal, taking sips of water in between bites is totally okay! However, drinking too much fluid with your meal can reduce saliva production and dilute gastric juices necessary for proper digestion of your meal!
7. ARTIFICIAL SWEETNERS
These are everywhere- in sugar alternatives, chewing gum, condiments, foods, drinks, etc. They are NOT unsafe to consume! However, depending on the person and their consumption they may respond differently to artificial sweeteners.
Some people may experience digestive problems because they can reach the bacteria in the intestine and produce gas.
Some people can get away with consuming more artificially sweeteners and not experience any bloating or get as bloated as others.
As always, just being mindful and limiting your intake if you find your stomach is feeling uncomfortable after consumption.
8. DIGESTIVE ENZYMES & PROBIOTICS!
Digestive enzymes and probiotics can be purchased at any health food store! Our bodies can sometimes lack the certain enzymes needed to break down the foods we eat. Digestive enzymes contain supplemental enzymes to break down the foods we eat. Probiotics on the other hand, help maintain the healthy and good bacteria environment in your gut!
I recommend a good probiotic supplement to all my clients to ensure that we are maintaining a happy gut in order to ensure proper digestion and reduce any symptoms of gas and bloating!
9. EAT MORE WHOLE FOODS, LIMIT PROCESSED FOODS.
Consuming majority of your diet from natural whole foods that are not heavily processed is a lot easier for your body to process and digest! Not only that, but it also provides your body with the micronutrients (vitamins & minerals) it needs.
Keeping a healthy environment for your gut is key and having these processed foods in moderation is a great way to keep the environment in your gut a happy one!
10. MOVE YOUR BODY!
A lot of you may be seated for majority of our day at work. Constantly sitting and eating can slow down your digestive system. So try a little stretch break or some walking around to help activate that digestive system and help to reduce any bloating you may experience in your day!
& there ya have it folks!
MY TOP 10 TIPS TO HELP REDUCE ABDOMINAL BLOATING!
As always, feel free to message me with any questions, comments, feedback, anything at all!
I’d love to hear from you & happy to help you move closer to becoming the happiest and healthiest version of you!
XOXO
AYESHA SEHRA