7 simple ways to beat belly bloat

If your waistband is feeling extra snug today, don’t blame it on your dryer…

More than likely, your stomach is to blame.

And no, those so-called “water pills” your doctor prescribed won’t help.  You see, the real culprit is not water weight.  It’s usually your eating habits and the digestive problems — including inflammation — that they cause.

Before you throw up your hands and shake your fists at the thought of one more diet plan, relax.  Getting rid of belly bloat and feeling lighter is actually very simple.

Here are 7 simple tricks to beat belly bloat and the gas that is weighing you down:

1. Take a close look at food allergies

Lactose intolerance or an allergy to gluten from wheat products are common causes of intestinal gas that builds up until your stomach is bulging.  Try eliminating foods that contain these possible allergens. Examples include dairy products like milk, yogurt, and cheese as well as wheat-derived staples such as breads, pastas, and crackers.  Monitor how you feel.  If you see an improvement, try adding back in either dairy or wheat one at a time.  If the bloating comes back, you know what not to eat. Dr. Michael Cutler offers detailed advice on an elimination diet, here.

2. Slow down

Eating too fast is a major cause of belly bloat.  It can be hard to take your time when there are so many things vying for your attention, but eating at a more relaxed pace can really pay off for your waistline and help you get rid of that full, gassy feeling. According to Dr. Cutler, taking the time to thoroughly chewing your food is very important. If you don’t chew well, the bacteria in your digestive tract feeds on the chunks of undigested food. In turn, this causes gas. Try spending 30 minutes on your meal time instead of just rushing through and you’ll notice a difference in how you feel. You also may find it interesting that skinny people eat slower. One trick that helps is listening to this appetite-controlling sound: Researchers have found that the noise your food makes while you’re eating can have a significant effect on how much food you eat.

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3. Take a walk

Don’t get caught in the television trap and find yourself sitting down again after every meal to watch your shows.  The best way to keep your digestive system moving — especially your bowels — is to keep your body moving.  A nice walk after your meal helps to make sure everything works better — including better blood pressure, heart rate and cholesterol levels.

4. Drop the processed foods

Processed foods may be convenient, but they certainly aren’t healthy.  In fact, they are almost always chock-full of sodium that can make bloating worse.  Always use fresh ingredients when possible; your digestive system and waistline will thank you. My colleague Margaret Cantwell believes the paleo diet is the answer to perfect digestion.

5. Limit beans and gassy vegetables

It’s not just a joke — eating beans can cause gas and so can vegetables like broccoli, Brussels sprouts, and cauliflower.  You don’t need to give them up completely because you would be losing the health benefits they deliver, like fiber and several vitamins.  Instead, add them to your diet slowly and control serving sizes to let your body adjust.

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6. De-stress

Anyone that’s ever felt belly bloat knows that stress can make it worse, just ask anyone who suffers from irritable bowel syndrome (IBS). So one of the best things you can do to get rid of excess gas is to find ways to relax.  Meditate for 15 minutes, read a good book, or soak in the tub.  Whatever makes you feel less stressed will also help blast away the bloat.

7. Sip away the bloat

There are some teas that are great for reducing abdominal bloating and gas.  Boiling a teaspoon of fennel seeds in water, ginger or peppermint tea are all good choices. Another good option is tulsi tea—said to be as calming as “yoga in a cup.”

A bloated belly is embarrassing and uncomfortable but you don’t have to live with it.  Try these 7 simple tricks to beat the bloat and you will feel better in no time.

Source: http://www.calmclinic.com/anxiety/signs/bloating