Beat Belly Bloat

Feeling bloated and puffy is one of the worst feelings! A weekend filled with too much indulging or an overall unhealthy diet could lead to this feeling. There are simple ways to reduce bloating and even prevent it from happening. With summer, crop tops, and bathing suits around the corner, it’s important to know this stuff.


Beat Belly Bloat

  • Reduce sodium. Too much sodium causes our bodies to retain water. Stay away from the salt shaker and try to avoid those salty foods you know you love. Foods highest in sodium include salty snacks, processed meats and foods, condiments, cheeses, and canned items.
  • Stay hydrated. While this may seem counterproductive, staying hydrated can reduce water retention and prevent constipation. Drink plenty of water 8-10 cups per day and eat plenty of fruits and vegetables which have a high water content. These fruits include watermelon, berries, grapefruit, cantaloupe, peaches, pineapple, oranges, apples, pears, and grapes. These vegetables include cucumber, lettuce, zucchini, celery, tomato, peppers, spinach, and carrots. P.S. Try to limit your alcohol intake.
  • Decrease gas. These are certain foods that produce more gas than others. The foods most often linked to gas include beans and lentils, asparagus, broccoli, cabbage, onions, and in some cases, dairy products. If you are not bothered by these foods then don’t worry about it! But, it may be smart to stay away from these foods before bathing suit season. Also, stay away from straws. Weird right?! Wrong. Drinking out of straws allows air to fill out stomach causing bloating.
  • Increase fiber. Do this slowly! This is a process. Too much fiber at once if you aren’t used to it can actually create bloating. However, if you are eating the recommended 20-30 grams of fiber per day this will help promote gut health and prevent constipation.
  • Eat pineapple. Bromelain is an enzyme found in pineapple that digests protein. Pineapple has been used to reduce inflammation and improve digestion. Bonus: pineapple is a high water content fruit!


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