11 Steps To Reduce Bloating

This problem can be the result of an accumulation of gas, a meal that is too rich or a sign of a certain disease. Whatever the reason, you definitely want to avoid this. Want to know how to reduce bloating naturally?

Regardless of your current weight and the size of your pants, it happens that when you try to dress with your favorite item of clothing, you find that you have a bloated stomach, which makes the clothes look tighter.

Reduce salt intake

Excess salt is the main cause of fluid retention, which makes you feel full and causes inflammation of the stomach. Whether used as a spice or in processed foods, salt is an enemy of the body’s health.

Drink more water to reduce bloating

Consuming an adequate amount of water every day is essential to keep you hydrated and also helps you prevent and combat fluid retention. Experts recommend consuming at least 2 liters of water a day, as this prevents constipation, another cause of bloating.

Eat slowly

It is very important not to rush, eat slowly and chew food well. This habit ensures proper digestion and, thanks to it, you can prevent bloating. In addition, those who chew food well , get saturated faster, which cuts off their appetite to eat all the time.

Avoid soft drinks

Carbonated drinks contribute to the accumulation of gas in the body, causing bloating, gas and flatulence.

Eat more fruits and vegetables

Fruits and vegetables are the healthiest foods you can include in your diet because they are full of vitamins, minerals and antioxidants essential for the proper functioning of the body.

They improve digestion, prevent fluid retention, help burn fat and fight to reduce bloating. It is especially recommended to eat carrots, oranges, melons and peaches.

Reduce the consumption of food that produces gas

Some foods, despite being very nutritious, can cause troublesome problems such as gas, bloating and flatulence. These foods include beans, peas, lentils, cauliflower, broccoli, Brussels sprouts, cabbage, onions and bell peppers.

However, it is not recommended to avoid consuming them altogether, as they are very beneficial to health. You can avoid consuming them on an important occasion, when you do not want to feel bloated and have a bloated stomach.

Avoid fried foods to reduce bloating

Fried foods are harder to digest and cause bloating. The high content of fats and salt can lead to fattening and can cause fluid retention.

Consume only small portions

To prevent and combat bloating, it is recommended to opt for small portions of food, divided into several meals a day. Small portions are easier to digest and do not cause bloating.

Consume moderate amounts of fiber

Fiber is indicated for digestion, their consumption helping to prevent constipation. Experts recommend eating high-fiber foods to reduce bloating and lose weight. However, you should not consume large amounts of fiber, as they can cause bloating.

Practice exercise

Exercise is the best way to work your abdomen. Physical activity improves digestive function, reduces constipation, combats fluid retention, helps to lose weight and, in general, provides a state of well-being that improves the quality of life. To have a flat abdomen, do exercises aimed at the abdominal area.

Drink juices that reduce bloating

Some natural juices can help you quickly reduce bloating to have a slim, firm and attractive figure.

Green juice

This delicious green juice helps improve digestive function, helps you eliminate waste from the body and have a flat stomach.

ingredients

• 1 avocado
• A hand with spinach
• 1 ripe banana
• 1 cup apple juice
• Honey to taste

Mix all the ingredients in a blender for a few minutes and drink the juice without straining it, preferably on an empty stomach.

Papaya and oat juice

This delicious juice combines the benefits of papaya fruit and oats with those of flax seeds. Papaya and oat juice fights bloating effectively.

ingredients

• 1 cup of papaya pieces
• 1 tablespoon flax seeds
• 2 cups water
• 2 tablespoons oatmeal

Mix all the ingredients for a few minutes and consume without straining, preferably on an empty stomach.