Bloating happens to everyone at some point in time, and it is uncomfortable and embarrassing. Bloating most commonly happens from too much gas production, fluid retention, and/or constipation. Eliminating factors that promote these things is the best way to prevent bloating.
Follow the tips below if you just want to prevent feeling bloated, you have a bikini to be in tomorrow, or you have a date and want to look your best
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1. Drink up
Water that is Increase your fluid intake which help your body to get rid of extra fluid. Aim to drink around 64 ounces of water, more if you are exercising. I recommend drinking a cup or two before every meal.
2. Eat some asparagus
Asparagus acts as a natural diuretic to help your body expel extra water it is holding onto.
Exercise helps to get extra fluid out of you and will help to get your bowels moving if you are also feeling constipated. Jumping exercises tend to help the most, because these exercises use gravity to help pull things down.
4. Do yoga
The twisting movements in yoga help to release gas buildup in the intestines which helps to de-bloat a swollen belly.
5. Avoid dairy
Most individuals will have some degree of intolerance to dairy, which can bloat out your stomach and make you gassy. Cut out dairy for the next 24 hours and this should help to de-bloat your stomach.
6. Cook your veggies
Cooking helps to breakdown bonds in foods to make them easier to digest. Raw veggies can be hard for the stomach to digest, leading to gas production from the bacteria in your gut trying to break it down.
7. Chew more slowly
Eating too fast can trap air in the stomach leading to a bloated stomach. Practice mindfulness at your meals, slow down, put your phone away, and enjoy the flavors and the rest. It takes about 20 minutes for your brain to register that you are full and so slowing down will also cause you to eat less and feel more satisfied.
8. Avoid alcohol
Alcohol is dehydrating and can bloat out your stomach, especially if the alcohol is higher in sugar or mixed with a sugary beverage. Try adding fruit or citrus to your water to add some flavor.
9. Avoid artificial sweeteners
Artificial sweeteners are hard on your stomach and can lead to bloating because the bacteria in your stomach have a hard time breaking it down, leading to the production of gas in your stomach. Watch out for sugar-free or fat-free foods which likely will have added artificial sweeteners.
10. Drink mint tea
Mint can be very relaxing for the stomach and the water from the tea helps to keep your body hydrated. Sip on tea throughout the day to feel the effects tomorrow.
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About the author: Sarah-Kate is an Ivy League trained Board-Certified Family Nurse Practitioner with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet.