12 ways to reduce a bloated belly

A swollen belly or puffiness is a very common problem that causes a lot of discomfort, especially among women.

And anyone who thinks that a swollen belly is just due to being overweight is wrong. Not even. This problem may be related to several factors, such as excess gas, fluid retention, poor digestion, among others. Furthermore, a swollen belly is also common during menstruation.

However, with healthier habits it is possible to deal with a bloated belly in a simple and effective way. Some of the tips include avoiding drinking liquids during meals, eating slowly and clearly, and eating a healthy diet rich in fiber. Below we will understand more about the subject and check out all the tips for relieving a bloated belly.

What causes a bloated belly?

The famous swollen belly, which comes with that feeling of a constantly bulging abdomen, is something quite unpleasant, both for aesthetics and for the discomfort itself. And as we mentioned above, this is not always the result of being overweight or obese, there are other factors and causes for this condition.

In general, most of the time a swollen belly is the result of poor digestion and accumulation of gas, or even excess food during a meal. However, in some cases this bloated belly may be an indication of some illness and even intolerance to certain types of food. For example:

• Reaction to a specific medication;
• Abnormal accumulation of fluids;
• Cysts or tumors in the abdomen;
• Constipation;
• Pancreas insufficiency;
• Abnormal growth of bacteria in the intestine;
• Gluten intolerance;
• Lactose or fructose intolerance;
• Irritable bowel syndrome.

Therefore, if this is a common and recurring discomfort, it is always a good idea to consult a doctor in order to rule out some of these causes of a swollen belly.

12 tips to reduce a bloated belly

Anyway, in the most common cases, these tips can put an end to the problem once and for all and say goodbye to the feeling of a bloated belly.

1. Do not drink anything during meals

This is a very common habit for many people, but it is not good at all. Liquids, especially sugary drinks such as soft drinks or alcoholic drinks and even water, disrupt digestion, in addition to filling the stomach. That’s why it’s important to avoid drinking any type of liquid while eating, waiting a few minutes before drinking something.

2. Consume probiotics

Another very valuable tip to get rid of a bloated belly is to consume probiotics daily. So, include natural yogurt or yogurt with active bifidus in your diet, for breakfast or an afternoon snack. These foods contain bacteria that regulate the fermentation of food in the stomach and reduce gas production.

3. Ginger tea

Consuming ginger tea every day brings several benefits to the body, in addition to helping with weight loss, this drink also combats bloating. In this way, the tea helps to calm the stomach, consequently reducing the production of gases, as well as improving the functioning of the intestine.

4. Avoid adding milk to your coffee

In fact, coffee alone can be harmful to the stomach, but in fact the big villain behind a bloated belly is milk. This is because it increases the production of gastric acid, increasing stomach acidity. Therefore, for breakfast, preferably yogurt or black coffee.

5. Exercise every day

Practicing physical exercise daily brings a series of benefits, one of which is helping to reduce belly swelling. The ideal is to do at least 30 minutes of some activity every day. But what is most recommended in this case is to alternate aerobic activities with muscular resistance exercises, such as weight training.

6. Drink warm water with lemon

In the morning, before eating anything, drink a glass of warm water with the juice of a lemon. This duo helps regulate gastric acid, in addition to relieving heartburn symptoms and preventing gas formation.

7. Avoid foods that are difficult to digest

One of the most common causes of a bloated belly is excess gas, which can be quite uncomfortable. Therefore, one way to avoid excess gas is to avoid or reduce the consumption of foods that are difficult to digest. Such as soft drinks, beers, carbonated drinks, red meat, cheese and processed foods.

8. Avoid drinking alcohol on an empty stomach

In the same way that milk increases the production of gastric acid, so does alcohol. However, in this case, if there is nothing to be digested in the stomach, excess acid can be quite harmful to the stomach walls. So, don’t drink alcohol without eating anything first.

9. Eat slowly

Another very important tip is to eat slowly, chew your food well, and not talk during the meal. All of this disrupts digestion, increasing air intake, which also increases the production of gas in the stomach, causing a swollen belly.

10. Avoid consuming very fatty foods

This type of food, in addition to leading to weight gain, is also rich in fat and sugar, which are heavy and difficult to digest. So, the more difficult it is to digest food, the more gas the stomach will produce.

11. Drink lots of water

Water helps a lot with the digestive process, as well as being essential for the body. Therefore, it is very important to stay hydrated, but avoid drinking too much water during or after meals.

12. Consume more fiber

You’ve probably heard how fiber is great for your health, right? In addition, fiber also provides satiety for longer, regulates the intestines and prevents the feeling of a bloated belly. That’s why it’s essential to include foods rich in fiber in your diet, such as vegetables, bread and pasta made with wholemeal flour, etc. However, be careful not to overdo it.

How to reduce fluid retention?

If fluid retention is the main cause of a swollen belly, it is important to combat this. Therefore, the tip is to reduce salt consumption, as well as increase the intake of diuretic foods, such as watermelon, pineapple or cucumber.

In fact, teas with diuretic action are also great for eliminating fluid retention. Some of the most common are parsley, dandelion and horsetail teas. These teas help eliminate the accumulation of fluids from the body through urine.

How to improve bowel function?

Finally, if the aim is to improve bowel function, there’s not much of a secret. The tip is to reduce the consumption of foods that increase gas production, such as foods with gluten, lactose or fermented foods.

You can then make some food substitutions. For example, swapping milk for soy derivatives, replacing traditional bread with “pita” type bread or gluten-free toast, as well as replacing red meat and sausages with grilled white meat. In addition to replacing the consumption of soft drinks with water and coconut or natural juices, which are not only lower in calories, but also help with digestion and prevent a bloated belly.

In addition, of course, to the tips listed above, such as increasing water consumption, exercising daily and having a healthy and balanced diet. All of this helps to improve bowel function and consequently alleviate the feeling of a bloated belly that bothers you so much.

Bibliography:

• Celiac disease: assessment of compliance with the gluten-free diet and knowledge of the disease by patients registered with the Brazilian Celiac Association (ACELBRA). Available at: https://www.scielo.br/j/ag/a/GWPbjTLkLGLVVwG69sFZFWD/abstract/?lang=pt
• Control liquids: a nursing intervention for the patient with excess fluid volume. Available at: https://www.scielo.br/j/rlae/a/XtgmBTmyvpmVz5jhNzfQYHS/?format=html&lang=pt
• NETO, Francisco Alves Grangeiro; FREITAS, Francisco Orlando Rafael de. Therapeutic Innovations in the Management of Irritable Bowel Syndrome. Available at: https://revistacontemporanea.com/ojs/index.php/home/article/view/175

Sources: Gástrica USUY Tua Saúde Tua Saúde Lifestyle a Minute