Have you tried detox cleanses, lemon water, or low-carb diets to get rid of bloating?
Unfortunately, these things rarely work.
Stress, anxiety, overeating, and food sensitivities can all contribute to bloating and gas.
The only way to get a flat tummy is to determine the root cause of your problem.
If, say, you always feel bloated after eating dairy, then you might have lactose intolerance.
Note that it’s normal to feel bloated after eating a large meal orcertain foods.
For example, cruciferous veggies and legumes are known to cause gas.
A diet high in fat, carbs, or sodium only makes things worse,WebMDpoints out.
The good news is, most people can get rid of bloating through simple lifestyle changes.
Sometimes, it’s enough to limit or eliminate certain foods or squeeze more exercise into your routine.
Below are some tips to help you out.
Strengthen your core muscles
Bloating is often accompanied by abdominal distention.
Simply put, the gas buildup canmake your belly look biggerand cause discomfort.
One way to address this problem is to get more exercise.
Walking, running, strength training, and other activities speed up digestion, reducing bloating and gas.
The plank andother core exercisesare particularly effective.
If your core muscles are strong, your stomach won’t stick out that much after eating.
Bloating is often due to weak abdominal muscles, according to a 2012 review published inISRN Gastroenterology.
Researchers explain that weak core muscles, especially the internal obliques, tend to relax when they should contract.
As a result, you may retain more gas and look bloated.
Fill up on potassium-rich foods
High-sodium diets can lead to water retention and bloating.
Just think about how you feel after eating bacon, smoked fish, or salted nuts.
These foods are not necessarily unhealthy, but they can cause your body to hold excess fluid.
Chan School of Public Health.
The recommended daily potassium intake is 2.6 grams for adult women and 3.4 grams for adult men.
“Bananas are one of the best bloat fighters out there.
Almonds and cashews are excellent sources of potassium, too.
Just double-check you opt for low-sodium varieties.
The same goes for canned beans and lentils.
For example, asparagus contains asparagine an amino acid with diuretic properties and prebiotics, which support digestive health.
Sorbitol, a sugar alcohol, should be avoided as well, according toMedical News Today.
Precision Nutritionrecommends eliminating one to four foods for three weeks to see how your body reacts.
Another option is to cut out just one food or food group.
After that, you may introduce them back into your diet, one at a time.
Keep a food journal to track your progress.
Note that you may need to repeat these steps until you identify the culprits.
