Bloating is an issue that usually affects women over 40 which commonly occurs as a result of slow digestive system. The stomach becomes puffy due to bloating rather than to formed fat, and for most women it is a real nuisance.
However, we shall present you with few simple techniques by which you can prevent bloating and improve your digestion. You will have to change your way of living, so that there are efficient results. Just incorporate in your lifestyle the following ideas providing you with sexier body, flatter stomach, and in that way you can be fit and nice looking in every clothing item.
1. Eliminate low-caloric sweeteners
Low-caloric sweeteners traced in diabetic, low-carbs, sugar-free foods and flavored waters are the ones that are not being properly digested. Therefore, the process of digestion makes the bacteria in the large intestine ferment them, resulting in formation of bloating, diarrhea, and gas. For that reason, always check food labels and be aware of xylitol, l sorbitol, mannitol , and acitol.
2. Drink more liquid
Drinking enough amounts of fluids will help you in flattening the stomach and taking care of the whole body. If there isn’t sufficient amount of fluids in the body then constipation may occur. Fluids are helping constipation because then the fiber is able to pull more liquid into the lower intestine and relieve the procedure of constipation. Moreover, not taking enough liquids in the body will cause bloating. Therefore, it is highly advisable to drink diluted juice, water, green tea, coffee and plant organic milk. However, alcohol is not considered as a beneficial liquid as it has a dehydrating effect on the body. Your goal should be consuming a minimum of 8 glasses of liquid a day, in addition to this a lot of fluid-rich foods, like fruits and vegetables.
3. Eat more foods rich in potassium
There are foods that can help you in reducing your waistline and those are bananas and potatoes. The main reason why your body has excess of fluid is because of improper balance of the following two minerals: sodium and potassium. Both of them regulate the amount of water in the body, and if they are not balanced properly in the body system, then you will most possibly wind up with high sodium levels and your body tissues holding on to fluid. Surely, this can be fixed if you increase the potassium intake which should be up to 4,700 mg a day. So, in order to achieve this, you need to consume around 4 ½ cups of products filled with potassium regularly every day. Meaning you can include 1 medium papaya, 1 medium banana, ½ a cup of cooked spinach,1 medium orange, a medium baked potato with its skin, ½ a cup of tomato sauce, or ½ a cup of steamed edamame.
4. Consume fiber
In order to prevent constipation and by which you will also prevent bloating you need to consume breakfast rich in healthy dosage of fiber, and this is the basic method which will solve this issue. Likewise, this method improves the function of the digestive system. Moreover, if fiber is consumed regularly then there will be no problems with occurrence of this issue.
The first optimal option is the high fiber cereals. Namely, according to astudy carried out by a team of researchers from University of Toronto who studied the nature of breakfast cereals showed that the most reliable is the intake of both sorts of fiber at once. It was discovered that people who consumed both types of fiber, the soluble and insoluble ones, had the best results. When combined together they work as synergy, meaning they speed up water elimination, and then pull the water into your colon thereby making you feel lighter. You can try the following products: non-GMO soy milk, the Bran cereal with almond, coconut, and little bit of pure raw honey.
5. Reduce salt/sodium intake
Many people consume double the amount of sodium necessary for their body, and because of that the stomach becomes bloated by causing water retention. Therefore, do not forget to check sodium levels on the labels of packaged foods, as they offer around ¾ of the daily intake for the ladies.
6. Eat slowly and avoid soda beverages
When we have gas or a swollen stomach it means that air has reached into your digestion system. For that reason, replace soft drinks with water, juice, or green tea. Swallowed air is usually brought in the digestive system by eating or drinking quickly, sucking on hard candy, drinking fluids through a straw, and chewing gum. Therefore, chew your foods slowly with your mouth closed so that no air comes into your digestive system.
7. Consume more probiotics
According to a study published in Alimentary Pharmacology and Therapeutics, the function of the digestive system can be slowed down thus causing puffy stomach due to imbalance of the gut bacteria. Nevertheless, there are products that contain live bacteria (probiotics), like Greek yogurt and kefir which can be highly beneficial. Live bacteria have the ability to lower the bloating by improving the mobility of the intestines and alleviating constipation. It is advisable to consume 4-ounces of yogurt or kefir daily which contain active cultures.