7 Simple Foods Swaps To Reduce Bloating And Get A Flat Stomach Fast

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Try to stay calm if your belly has striped you of confidence.

The main reason for your puffy midsection may be from bloat, and not fat.

One of the worst culprits for feeling pudgy is a slow digestive system, and this is especially common among women over 40.

Here are some helpful advice to reduce bloating and get flat stomach fast.

Eat Your Fiber!

305-1Constipation distends your belly a lot, and one easiest ways to get rid of it is by starting each morning with a breakfast packed with a healthy dose of fiber. This gets the digestive system moving within a day or so, and when consumed consistently, it stays that way.

Eating organic high fiber cereals is a great way to do this, based on a study of breakfast cereals, University of Toronto researchers say that consuming both kinds of fiber at once is most effective. The scientists found that participants had an easier time staying regular with a cereal that contained both insoluble and soluble fiber. The two types work together to pull water into your colon and speed up elimination, making you look and feel lighter.
Good Food Fix: Try a little Bran cereal with coconut, almond, or non-gmo soy milk and a little pure raw honey.

Drink More Fluids

305-2Drinking a lot liquid supports other ways you’re trying to flatten your tummy. When there is enough fluid present in your system, the fiber in your system is able to pull more liquid into the lower intestine and ease constipation. When we don’t drink sufficient fluids, we can get that bloated feeling. You can meet your quota with water, plant based organic milk, diluted juice, coffee, andgreen tea. Avoid alcohol, which has a dehydrating effect on your system. Aim for at least 8 glasses of liquid each day, plus plenty of fluid-rich foods, such as fruits and vegetables.

Eat More Probiotics

305-3There is many researches that prove this, one research published in Alimentary Pharmacology and Therapeutics revealed that an imbalance of bacteria in the gut can cause your digestive system to slow down and your belly to puff up. However, Greek yogurt & kefir that contain live bacteria, otherwise known as probiotics, can help as the bacteria seem to tame tummy bloat by causing an improvement in intestinal mobility, and relieving constipation. Try to eat 4-ounce of either yogurt or kefir containing live, active cultures daily.

Cut Back On Salt

No more salt, lot of people eat more than twice as much sodium as they should, and this causes water retention which puffs up your belly.

Check for sodium on the labels of packaged foods, which provide about three-quarters of the daily intake for most women.

Eat More Potassium-Rich Foods

305-4Potassium rich Foods such as bananas and potatoes help the body lose the excess water weight, and help shrink your middle. The extra fluid is typically caused by two main minerals (potassium and sodium) that control the amount of water in your body. If they get out of balance, causing your sodium level to become too high, your tissues hold on to fluid.
You can restore this balance by increasing your potassium intake to an optimum 4,700 mg per day. To do this, you need to eat about 4½ cups of produce daily. Try including a medium baked potato with skin, 1 medium banana, 1 medium papaya, ½ cup steamed edamame, ½ cup tomato sauce, ½ cup cooked spinach, or 1 medium orange.

As you get your system back in balance, you’ll flush out the extra sodium along with the water and become less puffy. One thing to always remember, food is a safe source of potassium, but supplements are not. They can cause potassium to build up in the body and potentially lead to abnormal heart rhythms and even heart attack, especially in people with existing kidney or heart problems.

Remove Sugar Alcohols

305-6We don’t completely digest these low-cal sweeteners that you find in flavored waters and low-carb, diabetic, and sugar-free foods. Bacteria in the large intestine ferment them during digestion, causing bloating, gas and even diarrhea.

Always check food labels to help avoid them, so look for common ones like sorbitol, mannitol, xylitol, and lacitol.

Avoid Soda & Eat Slower

305-7Once air from any source reaches your digestive system, you experience it as gas and a distended belly. Swap carbonated drinks (they are bad for you anyway) for flat ones, such as juice, green tea or water.

Eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can all make you swallow air. When eating, chew slowly with your mouth closed.


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This article is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. This article is not intended to diagnose, treat, cure or prevent any disease. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.

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