Stubborn bloat can be a total mood killer. Not only is it uncomfortable, but it also can leave you feeling frustrated and defeated. We all want to feel good in our bodies and confident in the skin we’re in. The good news is that there are simple shifts that can help get rid of belly bloat almost instantly.
1. Stay away from carbonation
Swap out all of your favorite carbonated beverages including sparkling water. Carbonation bubbles cause air to get stuck in your gut leading to feelings of bloating and gas. Many carbonated drinks sneak in sodium that can also cause you to retain water.
2. Cut out refined carbs
Let go of crackers, pretzels, pasta and bagels and sub them for whole grains such as quinoa, brown rice and farro that feed your gut with good bacteria.
3. Up water intake
Yeah, we’ve heard it a million times but the easiest way to decrease bloat is to flush out your body by drinking plenty of water. Upgrade your water with some natural flavor by adding lemon, cucumber or mint.
4. Focus on fiber
Constipation or inconsistent bowel movements are a common cause for bloating. Aim to eat approximately 25 grams of fiber a day that will not only help keep things moving but also keep you full for longer. Fiber rich foods include apples, berries, sweet potatoes, spinach, broccoli, chia seeds, flaxseeds and oatmeal, to name just a few!
5. Speed up digestion with digestive enzymes
If you’re suffering from slow digestion, taking a natural digestive enzyme supplement at the beginning of your meals offers extra support to speed up the breakdown of food, rid bloating and gas, and aid in the proper absorption of the nutrients you’re consuming.
6. Be careful with your veggies
When you’re suffering from extreme bloat, take a break from gassy vegetables like brussels sprouts, cabbage, cauliflower and kale that are known to cause bloating and gas. Swap them with asparagus, green beans, spinach, zucchini and cucumber that are full of probiotics, fiber and water to feed your gut with good bacteria and ease bloating.
7. Get moving
Moving your body every day is an effective way to support your digestive system. Walking is one of the best things to shake off the uncomfortable feeling of bloat and fullness. Even walking 15 minutes after big meals can help. If you have a dog, it’s another great excuse to get out and move!