Has belly bulge been undermining your body confidence?
Consider that at least part of the culprit for your puffy midsection might be bloat. While it can affect anyone, it’s especially common for women who are over the age of 40.
But, I have some good news – simply by eating certain foods, you can get your digestive system functioning optimally, and beat bloat for a flatter, sexier tummy in no time!
Remember, the sooner you put these suggestions into place, the sooner you’ll be fitting much more comfortably into your clothes, and looking fantastic too.
Yogurt.
By regularly consuming yogurt with active cultures, you’ll increase “good” bacteria in your digestive tract which helps to facilitate efficient digestion and prevent belly bloat.
But don’t choose those flavored, highly processed yogurts. To receive the benefits, look for plain, organic yogurt and add sweetness by mixing in some fresh fruit.
Fiber-rich foods.
If you’re not getting enough fiber, it can lead to constipation, which can then result in bloating. To avoid those frustrating results, eat a higher fiber diet – 25 grams per day for women and 38 for men.
Whole grains are one of the most common sources, but you don’t want turn to traditional wheat- based foods as there are far better choices out there, like Farro, an ancient strain of wheat, which packs a punch when it comes to fiber as well as other nutrients, including vitamins, essential fatty acids and antioxidants.
It’s also important to consume a variety of fruits and vegetables, like fiber-filled broccoli, artichokes, raspberries, blackberries and avocados.
Potassium-rich foods.
Foods that are high in potassium such as bananas, avocados, dark leafy greens and potatoes, help the body to eliminate excess water weight which minimizes your middle.
That extra fluid is usually there because the two main minerals that control the amount of water in your body, sodium and potassium, have become out of balance.
If your sodium level gets too high, your tissues tend to hold onto fluid. Restoring balance is possible by increasing potassium intake, optimally to 4,700 mg per day.
When rebalance occurs, the extra sodium is flushed out with the water which instantly decreases that puffy belly look.
Peppermint herbal tea.
Peppermint has the ability to activate an “anti-pain” channel in the gut which helps to soothe inflammation and bloat.
When you want fast relief, sipping on peppermint herbal tea helps to relax your digestive tract, helping your tummy return to normal.
Drink more water.
While it may seem counterproductive, that feeling of fullness and swelling can actually be reduced by increasing fluid intake, including drinking more water.
As you drink more H2O, the body releases fluids, which can potentially lessen bloat.
What to avoid
In addition to considering what you need to add to your diet, there are also certain foods and beverages you should avoid that can contribute to bloat.
Candy and soda are two of the worst things you can do if you want a flatter belly.
Sucking on hard candy, chewing gum or sipping through a straw, makes you swallow air. Trade those carbonated drinks for water spiked with a squeeze of lemon or herbal tea – and leave the gum and candy for just a rare treat.
Low-cal sweeteners. These can actually harm your weight-loss efforts in addition to worsening bloat. Sugar alcohols like xylitol, sorbitol and lacitol, found in flavored waters, sugar-free, low-carb and diabetic foods, aren’t completely digested in the body.
Bacteria in the large intestine ferments them, which causes gas as well as diarrhea.
By following these tips, you might be surprised at how quickly you’re able to achieve a visibly flatter belly – and, perhaps even a whole new pants size!
Yours in Health,
Danette
