There may be a number of reasons why you’re bloated and even retaining water. It could be hormonal changes, medications, bad diet, not enough water, no enough sleep, alcohol, or allergies. I’m focusing on the common reasons and we won’t focus on hormonal or medication reasons today. I’ve put together a few simple tips to reduce bloating and keep you slim. Let’s get started, shall we?
Water or lack of water. Water helps flush out the toxics from the body. Helps release fluid through excretion. It also aids in digestion and prevents constipation. I did a post about staying hydrated. Click here for that post.
Fiber. You’re not getting enough. Fiber helps with digestion and also prevents constipation. If you’re a high protein person and have the dreaded protein flatulence it’s because you’re not getting enough fiber. The Institute of Medicine, based on a formula, recommends 14 g of fiber per 1000 kcals. This equates roughly to 25 g for women and 38 g for men. Fiber will also keep you full longer.
Try to rule out wheat allergies or lactose intolerance. Rule these out with your doctor with specific tests. If you always feel gassy and bloated it’s something to think about and ask your doctor. Don’t try and self diagnose.
Carbonated drinks. If you’re a sparkling water or soda drinker this is probably you’re culprit. The fizz gets trapped in your belly. So don’t over do it on these drinks.
Go easy on the gum. Gum chewing will lead to swallowing air thus leading to bloating.
Sodium. Limit your sodium. The American Heart Association recommend no more than 1500mg a day. The federal guidelines and C.D.C. recommendation is 2300mg That’s a not lot considering most fast food and sit down restaurants meals can have up to 100o mg or more in a single meal. So if you eat out a lot, I recommend you find a way to reduce that and cook more at home. Lots of sodium leads to fluid retention.
Eat smaller meals throughout the day. Think portions. The “Two Ps” I always say. Portions and produce. Eating smaller meals will keep you from feeling “stuffed’ and bloated. Think Superbowl or Thanksgiving. Especially hen you eat three large meals or maybe it’s just one heavy meal. You feel very full and tired. Your body had to slow down other functions to concentrate on breaking down your giant ass meal you scarfed down.
Deserts. High carb, fatty, and sugary desserts, as well as, those high in artificial sweeteners can cause bloating. You’re also adding these extra calories on top of that giant meal you just ate. If you must then I recommend going for fresh fruit which is high in fiber and water.
Sleep. Adequate rest will help regulate your metabolism and allow your body to recover. While at rest the body is repairing and building. Lack of sleep puts your behind schedule. Feeling sluggish sucks.
There you have it a few simple tips to reduce bloating. Bottom line is pay attention to the foods you’re eating. How you’re feeling throughout the day? Think to yourself, what did you eat that day that made you feel bloating compared to other days you weren’t.