Flush Out Sodium Bloat
Its no secret consuming too much sodium can make you gain water weight. Studies have found a high sodium diet can lead to excessive bloating . And with many people over-consuming processed foods that are high in sodium its no wonder why so many of us are getting bloated bellies.
Avoiding processed foods is key to lowering your sodium intake. Next time youre about to microwave a processed food check the nutritional label for the sodium content. Its most likely sky-high in sodium. Eating more healthy foods like vegetables, lean meats, and good fats is key to balancing your sodium levels.
Consuming more potassium will help to balance out your sodium levels . If your body is low on potassium then your body will not want to flush out your water weight. Your body will have a hard time pumping out sodium from your cells if there isnt enough potassium there to flush it out.
Your stone age ancestors consumed 16 times as much potassium as sodium. Today in the modern world the average person is consuming double the sodium they are compared to potassium. This is why its a good idea to take a daily electrolyte thats high in potassium. I also like to drink potassium-rich coconut water when I want to drop water weight fast.
Quick Tips On How To Debloat In 3 To 5 Days
Weve all been there. A special occasion or vacation is coming up fast, and the tight dress or bikini that was purchased in celebration is. just not fitting as planned. Sigh.
Its frustrating, yes, but first and foremost, our bodies bloat. Its natural, and it happens sometimes at inconvenient times.
Secondly, keeping in mind that you are human , there are ways to minimize the bloat youre experiencing. For this reason, we spoke to the pros about how to debloat within a matter of days to get back in a comfortable place.
Here are eight quick tips and tricks, encompassing both food and exercise, from two fitness gurus in New York City.
How Certain Foods Can Relieve Bloating
Whats fueling all of this bloating? Most likely, its linked to internal gas thats building up in your innards due to constipation. Everything is at a standstill, says Czerwony. Poop is just sitting there, fermenting, and making its presence known.
Moving things along can be accomplished by adjusting what you eat and drink. The two big keys? Make sure your plate includes fiber-rich foods and that youre consuming enough water.
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Steer Clear Of Sugar Alcohols
Sugar alcohols are a type of carb found naturally in certain fruits and vegetables. Theyre used as a low calorie sweetener in many processed foods.
Because theyre not fully digested by the body, they can cause digestive issues like gas, diarrhea, bloating, and stomach pain among some people .
Sugar alcohols are found in many processed foods like gum, granola bars, sugar-free candies, and soft drinks under names like xylitol, sorbitol, and maltitol. Thus, reducing your intake of these foods may minimize digestive side effects like bloating.
Sugar alcohols are not fully digested by your body and can cause digestive issues like bloating among some people. Avoiding foods with these ingredients may reduce these issues.
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Make Friends With Digestive Enzymes
In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL might help get rid of bloating quickly. These key ingredients are meant to aid the digestive process and can reduce gas production. Incorporating a high-quality capsule of digestive enzymes before big meals can make a world of difference in reducing bloating.
Essentially, enzymes are meant to aid your body’s natural digestion to better break down the food you consume and to minimize indigestion and, in turn, excess bloating and gas. Snyder likes Solluna’s Feel Good Digestive Enzymes . Hum’s Flatter Me supplement, $26, with a blend of 18 enzymes, also promises bloat relief.
What Causes Bloating In The Stomach
Now there are quite a few reasons why you could be getting a bloated stomach. But at the end of the day, it usually comes from holding water and intolerances to the foods youre eating. The root causes of your bloated belly are your gut health and the reactions you have to certain foods.
Poor gut health can lead to Irritable Bowel Syndrome . Having IBS can lead to uncomfortable bloating that makes you look and feel horrible . Your body produces excessive gas making your stomach pop out to look bigger than it is. Getting your gut health fixed will be of the utmost importance to fixing your bloated belly.
Stress can also cause gas and bloating . Most people have abdominal pains when they feel stressed. Your digestive system is controlled by your nervous system . This is why stress can make your stomach upset. If youre stressed out then your body releases hormones like cortisol that promotes holding onto water weight . And if you have IBS then stress can make your bloating even worse. Everybody hates a stress belly!
Food intolerances can also lead to a bloated stomach . If youre allergic to a certain food then your body will have trouble digesting it. This could also trigger inflammation that will cause you to bloat and gain weight . Just because you dont have an overwhelming allergic reaction to eating certain foods doesnt mean your body isnt somewhat intolerant to it.
Taking a probiotic can do wonders for improving your gut health and rebalancing your microbiome.
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Manipulate Your Water Intake
The next very effective strategy is to manipulate your water intake to trick your body into releasing more stored water.
This technique is more effective if youre trying to hit a certain weight or look a certain way for a one time event.
To put it simply, this be done by spending some days drinking significantly more water than what youre currently used to. Then, before you weigh in or do a photo shoot or whatever else, you would cut your water intake drastically.
This works because drinking a ton of water will make you pee constantly. This will continue even after youve already cut your water intake because it takes time for your body to adjust. In that time, if you do it right, youll be losing a lot of water weight.
In order to do this right, youll want increase your water intake gradually starting about a week before your event.
Youll want to push your water intake as high as you can by the last day before your event or weigh in.
Add Some Lemon In Your Diet To Reduce Bloating
Lemon juice is a great digestive aid. It stimulates the release of bile from your liver, which helps keep food moving seamlessly through your digestive tract. Lemon juice also improves nutrient absorption, and may even help flush excess water. I recommend squeezing some fresh lemon in warm water. You can also add it to tea.
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Take A Warm Bath Soaking And Relaxing
The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.
Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.
People can use these simple steps to try to prevent bloating in the long-term:
Avoid Rapid Weight Gain
Rapid weight gain is linked to bloating for several reasons.
First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .
If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.
Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.
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Dont Multitask When Eating
Im almost never just eating a mealIm also on my computer or watching television or scrolling through my phone, admits Lindsey Metrus, Byrdies former managing editor. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. It turns out, the distraction was part of the problem. Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which translates to poor digestion. Its also one of the main reasons people face spleen qi deficiency, according to Emma Suttie, D.Ac., AP.
Metrus continues, I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do. Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism .
Don’t Eat Two Hours Before Bed
Just like eating quickly can cause extra air to enter the stomach, eating too soon before bed can cause gut issues, since your body doesn’t have enough time to digest before sleep. By making sure you’re not giving your body extra work, it can focus on digesting the food that’s already in your stomach and avoid bloating in the morning.
Mancella notes that while you might want to get rid of your bloat as fast as possible, it’s important to be wary of too-quick fixes. “If a fast-fix detox promises instantaneous results, expect it to be overpromising and under delivering,” she says. “Detox teas can also stimulate a diuretic effect and cause discomfort and simply add negative symptoms like gas to the mix.” The most important thing to do is “to be very in tune with our bodies to determine the main cause in order to prevent this from reoccurring,” she says. You know your body best treat it with kindness, and it’ll be kind right back.
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Use Cucumber To Magically Wipe Away Your Bloat
In the beauty world, cucumbers are often used to help reduce puffiness around your eyes. They do the same thing for your belly when consumed, thanks to a synergistic combination of nutrients, including caffeic acid , vitamin C, silica, and water.
Some nutrients are found in the skin, while others are in the flesh. To get the full benefits, its important to consume both parts. Consider slowly snacking on fresh cucumber slices. Cucumbers can also be juiced or added to smoothies.
Eat Slowly So You Don’t Gulp Air
When you finally get home after a long day, you’re totally famishedwe get it. But that doesn’t mean you should scarf down your dinner in a hurry. Eating too quickly causes you to swallow excess air, which can lead to uncomfortable gas and bloating. Slowing down the chewing with your mouth closed, on the other hand, can have the opposite effect. Fight off the urge to engorge your entire meal by snacking on something like a small piece of fruit or an ounce of nuts before dinner is ready.
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Bloating On Your Wedding Day: Stop It The Healthy Way
It isnt uncommon for the day of the wedding to be referred to as the biggest event in your life. Whether or not you believe that to be the case, youd be hard-pressed to find a bride that doesnt want to look her personal best on a day of such magnitude. Nothing can be more debilitating than waking up on that special morning only to find an extra belly bump that wasnt there before.
Ever wonder what you should eat to reduce bloating before dress shopping or a fitting? Well walk you through some very straightforward tips to avoid the situation.
Before we do, lets take a look at what bloating actually is!
How Do I Get Rid Of Bloating Fast
For quick results, grab a water bottle and hit the streets for a mini-workout. Walking helps get your stomach contents moving and water does, too.
Stay clear of carbonated water and drinks, though, as the bubbles sometimes add air to the stomachand you dont want that.
Remember that getting rid of bloat fast isnt always super simple and its not always a quick fix. But if you are feeling full and tight in the abdominal area, the best thing to do is to get moving!
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When To Talk With Your Doctor
If bloating is an ongoing issue, it never hurts to connect with your doctor.
Sasse also recommends keeping a food journal and making sure to note any foods that lead to that bloated feeling.
Each month, review the food diary by yourself or with a dietitian to go over patterns or strategies. In some cases, a specific food allergy may become evident, or it may become clearer that you are in fact gluten sensitive or lactose intolerant.
In some cases, abdominal bloating can be a symptom of serious health conditions. Its best to get medical support right away if you experience bloating with any of the following:
- severe abdominal pain
Ramp Up Your Cardio Exercise
You dont have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
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Which Supplements Help With Bloating
If the foods and teas above along with movement arent cutting it, you may want to consider the following supplements.
Prebiotics and probiotics reduce bloating
As previously discussed, prebiotics are food for the good bacteria in your gut. This is important to help them grow and outnumber the bad bacteria, like the ones that cause gas. Probiotics are good bacteria that help digest and absorb your food among MANY other things.
Digestive enzymes help your body naturally reduce bloating
Your body requires enzymes to fully digest the food you consume. Some people lack one or more digestive enzymes for a variety of reasons. Enzyme production also naturally declines as we age, so digestive enzyme supplements can be extremely helpful when it comes to bloating.
Fiber packs a bunch in reducing your bloat
If youre backed up, eating often leads to bloating since theres only so much food and waste your body can hold. This is why its important to get plenty of fiber in your diet. High fiber fruits and veggies include spinach, artichoke, broccoli, Brussels sprouts, green beans, onions, sweet potatoes, raspberries, and avocado. If you don’t feel like eating much, a fiber supplement or a delicious collagen fiber snack bar might be better options for you.
Keep in mind that fiber works by drawing fluid into your digestive tract, which can also make you feel bloated. So its important to go slow. If the addition of fiber causes discomfort or further bloating, give it a rest.
Be Mindful Of Food Intolerances
Its important to be aware of any food allergies or intolerances that you may have, as these can contribute to bloating.
For example, lactose intolerance the inability to digest the natural sugar found in milk can cause symptoms like bloating, fullness, gas, stomach pain, and diarrhea .
Similarly, those with celiac disease a sensitivity to gluten may experience digestive issues like bloating after consuming gluten-containing foods like wheat, barley, and rye .
Additionally, people with irritable bowel syndrome are sometimes advised to limit foods high in fermentable oligo-, di-, mono-saccharides, and polyols , which are carbs that are poorly absorbed in the digestive tract, to reduce gastrointestinal symptoms .
Being aware of which foods trigger your symptoms can help you modify your diet to prevent issues like bloating. Try keeping a food and symptoms journal for a few weeks to identify when your symptoms may arise.
Certain food intolerances can cause bloating and other digestive issues for some people. Identifying and avoiding triggering foods may limit your symptoms.
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