1. Remove Sugar Alcohols
All those sweeteners in the sugar-free, low-carb, diabetic foods and flavored waters are not totally digested. In the digestion process in the large intestine, they are fermented by the bacteria and the products of this process are gas, bloating and diarrhea. Check the labels before you buy certain foods and avoid sorbitol, xylitol, lacitol and mannitol.
2. Drink More Fluids
If you want to flatten your belly, you will need to drink lots of fluids. It is because when there’re enough fluids in your digestive system, it is easier for the fiber to pull more liquid in the lower intestine and the constipation is also made easier. In lack of enough fluids, we are more prone to the feeling of bloating. We advice you to consume water, diluted juice, plant and organic milk, green tea, coffee. The liquid that is not recommended is alcohol, because it dehydrates your system. The minimal amount of recommended liquids is 8 glasses a day, but you should also consume food that is rich in fluids, like fruits and vegetables.
3. Eat More Potassium-Rich Foods
You can lose some extra weight that is result of excess water by eating bananas and potatoes. Sodium and potassium are the minerals that cause the excess liquids in the system, regulate the quantity of water in your body, and it is very important for you to keep these minerals balanced if you don’t want to end up with increased levels of sodium and your tissues holding on to fluids. You should take in 4,700 mg of potassium daily to maintain the balance. You can achieve this by eating one banana, half a cup cooked spinach, one medium baked potato, one papaya, an orange, half a cup of steamed edamame and half a cup tomato sauce.
4. Eat Your Fiber
To get rid of your bloated belly, have a breakfast rich in fiber, because constipation often causes distension of the belly. By starting your day like this, you improve your digestion for the whole day. The good function of your digestive system can last even longer and stay active if you regularly consume fiber.
One of the optional breakfasts is cereals, which are high in fiber. Researchers from the University of Toronto who study the cereals for breakfast have discovered that consuming both types of fiber at once is for the best. The participants in the research stayed regular more easily when they consumed both soluble and insoluble fiber. The both types of fiber pull water in the colon, make you look lighter and give you the feeling of lightness and they improve elimination. Bran cereals are recommended, especially those with almonds, GMO-free soy milk, coconut and raw honey.
5. Cut Back on Salt
Most of the people double the recommended amount of sodium. The sodium helps in retention of liquid and puffs your belly up. The packaged food usually provides three quarters of the daily intake for women, so that’s why you should check the labels on the food you buy.
6. Avoid Soda and Eat Slower
When air comes to the digestion system, it is seen as gas and your belly becomes puffed. Carbonated drinks are very bad and instead drinking these, you should drink water, green tea or juice. The swallowed air is a result of eating and drinking swiftly, drinking with a straw, chewing gum, sucking hard candies. The chewing of the food needs to be slow, and your mouth needs to be closed so that air won’t reach your system of digestion.
7. Eat More Probiotics
A research from the Alimentary Pharmacology and Therapeutics says that the imbalance of bacteria in the gut slows down the digestive system and puffs up the belly. Still, probiotics, products that contain live bacteria, like kefir or Greek yogurt help the intestinal mobility and are good for relieving constipation and thus reduce bloating in the belly. The recommended daily dose of probiotics is 4 ounces of kefir or yogurt, which are abundant in active cultures.
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