7 Tips for Combatting Belly Bloat

7 Tips for Combatting Belly Bloat Image via huffpost.com 1. Reduce gas-producing foods in your diet. First off, cutting back on gas-producing foods is the best way to combat bloat. One method that I find the most success with is cutting back on gas-inducing carbohydrates, especially simple carbs. Carbs retain water in your body; therefore cutting back produces a diuretic effect that aids in flushing out all of that water that your body is holding onto. The primary foods to avoid in this case are white bread, white rice, as well as cookies, cake, and candy (basically anything with refined sugars). You may also want to steer clear of high-carb (and gas-producing) vegetables such as brussels sprouts, beans, broccoli and cauliflower. In place of these, opt for foods that are lower in fat and high in protein like Greek yogurt, eggs and salmon. You also can never go wrong with noshing on veggies, think celery and cucumber, which are composed of mostly water and actually help you burn calories as you eat them! Also, be sure to consume natural high-fiber foods, which aid in digestion and help decrease bloating in the stomach. Choose fibrous foods in their natural form, such as whole grains, vegetables and fruits.  These will satiate your appetite while keeping bloat to a minimum. 2. Cut back on seasonings. While most of us are already aware of the fact that consuming foods high in salt cause your body to retain water and subsequently create belly bloat, many don’t realize that it is also beneficial for the bloat to reduce our intake of other popular seasonings such as black pepper, nutmeg, chili powder, tomato sauce, vinegar, mustard, onions, hot sauce and ketchup. The reason being that these additives can increase stomach acid thus triggering acid reflux. This acid reflux effect leads to discomfort and repeated swallowing of air that results in extra air filling up your stomach and causing more bloat. Rather, try seasonings that act as digestive aids, such as turmeric, ginger and cinnamon. 3. Consume smaller meals. When you eat largely portioned meals, they inevitably take much longer to digest which directly leads to an increase in intestinal gas. When that gas is stored in your body without being released, it can accumulate in your stomach resulting in a belly pooch. Just be sure to watch your portions, especially if you’re indulging in a cheat meal, or if you’re eating close to your bed time. 4. Get some sleep. It may have never occurred to you that lack of sleep could cause belly bloat. However, chronic sleep deprivation leads to elevated levels of a stress hormone called cortisol.  Cortisol is great when you’re in a fight-or-flight situation but terrible for you on a continual basis. Also, lack of sleep makes you crave high carbohydrate snacks that you can’t seem to put down. That’s because sleep deprivation decreases leptin levels, the hormone your brain uses to tell your body when you’ve had enough to eat. So in order to avoid this bloat producing cycle, be sure to catch at least seven hours of shuteye every night and to create a consistent sleep routine. stocksnap.io 5. Don’t drink carbonated beverages. If you haven’t realized yet, you should know that all soda is terrible for you! Even diet soda! It’s filled with artificial sugars like high fructose corn syrup and aspartame that pack on the pounds fast and can even lead to illness. Even if you’re only drinking seltzer water, any carbonated beverage causes gas to get trapped in your gut, which in turn results in extreme belly bloat. 6. Avoid eating late. If you’re a night owl, you’re more likely to eat late at night. This is another little-known cause of belly bloat. Digestive function is best in the middle of the day but natural enzymes and hormones get sluggish as the sun goes down. Eating before sleep means food is more likely to sit undigested in your gut, leaving you feeling tired and bloated in the morning. 7. Drink lots of water. Lastly, the best way to reduce bloat is simply to keep hydrated! Be sure to drink a minimum of eight cups of water per day so that you continuously flush out all of the toxins that could be causing any signs of bloating.