Bloating happens for many reasons; eating too fast, eating the wrong foods, overeating, swallowing too much air, not eating enough, not sleeping enough, the list goes on! Bloating is a major contributor to the flat belly battle, but luckily enough there are some steps you can take to improve your gut health and consequently begin to beat the bloat!
Our partners at Niix have put together some top tips on how to beat the belly bloat!
Eating too quickly is one of the easiest ways to improve your bloated and uncomfortable stomach. When we eat too quickly our brain does not receive the necessary information to signal to the stomach that it is full. It takes 20 minutes for this communication between your brain and stomach to happen. Digestion also starts in your mouth as you chew, making food smaller and easier to digest. Chewing releases digestive enzymes to help break down food so the more your chew the easier it is to digest. Therefore, it is crucial that you take the time to mindfully eat and chew your food.
Get your daily fix of fibre
Too little fibre might be the reason you are feeling blocked up. Keep everything flowing smoothly by eating plenty of fruit, vegetables, whole grains, nuts and seeds. Aim for 25g of fibre per day.
Water is the best remedy for aiding digestion and keeping things flowing throughout your body. You should aim to drink at least 2.5l of water per day. This can really ensure your body is doing its job to flush the toxins and cleanse your systems.
Skip the fizzy drinks
Carbonated and fizzy drinks cause gas to get trapped up in the stomach and leave you feeling uncomfortable and bloated. Replacing your afternoon fizz with water can work wonders to debloat your stomach while simultaneously reducing calorie and sugar intake. You can keep your water interesting by adding things like mint leaves, lemon, limes and oranges.
Try a probiotic
Sometimes bloating can be caused by an imbalance of bacteria in your intestines. Adding a probiotic to your daily routine can help balance this all out and in turn relieve you of a bloated stomach.
Exercise has been proven to significantly help your digestive system to function effectively. Aim to move your body for 30 minutes a day whether that be a workout or a gentle walk or stretch.