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6 Simple Tricks To Stop Belly Bloating

6 Simple Tricks To Stop Belly Bloating

Have you ever felt as if you gained twenty pounds after a meal? I have always wondered myself; “where did I get this food baby?”

But, little did I know, bloating is a common occurrence for most people. For me, it is not a pleasant feeling and I had to do my research on how to get rid of bloating fast! Here are 6 easy and simple tricks I found that can help you reduce your bloated feeling and get the flat stomach you’ve been wanting.

1. Cut Back On “Sugar Free” Products

sugar free gum for bloating

    Eating healthy and cutting back on candies, drinks and other foods that contain artificial sweeteners such as sorbitol and aspartame, can help reduce bloating. Artificial sweeteners cause bloating because these additives can’t be digested.

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    Fructose is another additive to look out for. Fructose is a natural sugar added to many processed foods, which is also difficult for many people to digest. Many sugar free gums and other foods contain artificial sweeteners to make up for the “sugar free.”  Be aware, that just because it says, sugar free, doesn’t necessarily mean it is healthy for you.

    Stick to drinking more green tea and water instead of sugar-free sodas too!

    2. Don’t Eat in a Hurry

    eating in a hurry

      This trick is something I always forget to keep in mind! When you chew your food quickly, you tend to swallow a a lot of ‘gas producing air’ at the same time.  Also, you can end up not chewing food as much as you should. As a result, large pieces of food sit uncomfortably in your gut.

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      When we chew our foods slowly, we are increasing the amount of saliva and enzymes that are mixed into the food to begin digesting it. Digestion starts in the mouth. Most people forget this! I’m a sucker for eating during my lunch break with a sandwich in one hand and my cell phone in the other hand. If you have been eating your food too fast with very little chewing, there is a possibility that there could be some inflammation somewhere in your gastrointestinal tract because of it.

      Try slowing down while eating and chewing. This will help produce more saliva to aid the healing of your GI tract. Taking a little extra time to enjoy your meals might just save a lot of discomfort later on.

      3. Watch The Raw Vegetables

      Although cooked vegetables are great to add to a healthy breakfast, raw vegetables and produce can be difficult for your body to break down. According to The University of Chicago, many vegetables contain raffinose or starch, which can also cause excess gas, and bloating.

      Raw vegetables are high in enzymes which are said to aid digestion. However, many of your digestive systems are too weak to digest raw vegetables in spite of all their natural enzymes. Yes, raw foods do contain great enzymes, but raw vegetables also contain cellulose.Cellulose is a fiber that is poorly digested by humans. In order to break cellulose down, humans require the enzyme called; cellulase which is produced by intestinal bacteria. These enzymes break down cellulose fiber into blood sugar.

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      Steaming or cooking your vegetables can help with your bloating too!

      4. Don’t Freak Out

      panicking about bloating

        We all have stress hormones and they can affect your digestive system. Stress hormones speed everything up in your body.

        Kristi King, a spokesperson for the Academy of Nutrition and Dietetics says: “You may experience gas and diarrhea, which can cause bloating, when stressed.” She suggests that when you’re anxious, try getting up and going for a walk to move the bubbles out of your tummy and relax your nerves.

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        Anxiety and stress also shuts down a part of your brain that handles digesting the foods you eat. Stress itself puts a great deal of pressure on your stomach and your abdomen. This can also lead to your hormones being upset and leave you with neurotransmitter imbalance. All of this may create an environment where foods that could normally be digested easily end up being digested poorly, leading to the creation of gas and bloating.

        5. Exercise Often

        exercise to stop bloating

          It is also important to follow simple exercises. Regular practice of specific physical exercises may be helpful in relieving bloating. Lack of physical activity can result in constipation and cause you to experience abdominal bloating. So be sure to start working out regularly if you don’t already.

          6. Get Tested

          Chronic bloating and gas can be caused by an intolerance to lactose or fructose absorption. This is a sensitivity to the sugars found in milk, or to fructose, a sugar found in fruit juice, table sugar, and high fructose corn syrup.

          It’s important to get tested if you have reoccurring symptoms of bloating. Getting tested for reoccurring symptoms will give you a better understanding of what is going on in that tummy of yours.

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          Nickalas D'Urso

          Health Coach

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          Last Updated on June 13, 2019

          5 Fixes For Common Sleep Issues All Couples Deal With

          5 Fixes For Common Sleep Issues All Couples Deal With

          Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

          You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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          1. Use a bigger mattress to sleep through movement

          It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

          Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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          2. Communicate about scheduling conflicts

          If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

          3. Don’t bring your technology to bed

          If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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          4. White noise and changing positions can silence snoring

          A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

          5. Use two blankets if one’s a blanket hog

          If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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          Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

          Featured photo credit: Becca Tapert via unsplash.com

          Reference

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