According to an article shared by MailOnline, Dr Marilyn Glenville
reveals how you can quickly reduce a bulging stomach with a few
lifestyle tweaks from eating different vegetables to cutting back on
spicy foods.
1. DRINK MORE WATER
Your body is made up of approximately 70 per cent water and
although you might think drinking less will make you cut down on
bloating, it’s completely untrue.
Dr Marilyn, author of Natural Alternatives to Sugar, said: ‘Most
of us do not drink enough fluids and, ironically, women who suffer from
water retention tend to restrict their liquid intake thinking that the
less they drink, the less their bodies will retain.
‘Actually, the opposite is true. If you restrict fluids your
body will try to compensate and retain liquid, just in case it is short
supply. That can cause bloating.’
So make sure to drink your recommended amount of two litres a day – two and a half litres a day for men – to keep hydrated.
2. CHOOSE YOUR FRUIT AND VEGETABLES CAREFULLY
Although all vegetables are good for you but think wisely when you’re buying your greens at the supermarket.
Marilyn said: ‘Broccoli, cauliflower and cabbage may cause
bloating and excess wind. For some people, these vegetables are not
digested completely in the small intestines maybe due to a lack of
enzymes.
‘It means, that when they reach the large intestines, bacteria
in that part of the gut can cause gas and bloating when breaking down
those foods.’
While in fruits, plums can also be a regular suspect as they are
packed with sugar alcohols, which can ferment, causing bloating and gas.
3. CUT DOWN ON DAIRY
Even if you’re not a fan of dairy alternatives, just cutting back on the white stuff is an easy way to lose the bloat.
Marilyn said: ‘Some people don’t produce the enzyme lactase, which helps them breaks down lactose, a sugar found in milk.
‘You need this enzyme in your body in order to break down the
lactose, otherwise it ferments in the gut causing pain, gas and
bloating.’
4. SAY NO TO CROISSANTS, COOKIES AND PASTA
Although carbohydrates are necessary in your diet, Marilyn advised
skipping refined carbs which are much more likely to cause bloating.
She said: ‘Refined carbohydrates will have a higher glycaemic
index (GI) than unrefined carbs so they are broken down into glucose
(sugar) more quickly which can cause bloating and gas.
‘They can also often contain wheat, which can be a problem for people with IBS symptoms.’
5. LIMIT SPICES
If you’re a curry fan, choose a milder version as extra spice in your diet should be avoided if trying to stop bloating.
Marilyn said: Some spicy foods can stimulate the release of
stomach acid, which can cause irritation and others can ferment in the
digestive system causing bloating.
6. HAVE MORE FIBRE
Fibre is essential for a healthy digestive system and has a beneficial effect on the bowels, as well as the rest of your body.
Dr Marilyn said: ‘Fibre also prevents food from putrefying inside your body, which can give you symptoms such as bloating and flatulence.’
So stock up on cereals filled with fibre, particularly bran flakes,
as well as foods packed full of it like mushrooms and sweet potatoes.
7. CHEW YOUR FOOD PROPERLY
Try to chew each mouthful until the food is liquid – not only will
this help to ensure that the food is properly digested, but it will also
help you to eat slower.
Also, when you take more time to thoroughly chew and taste your
food, your snack or meal becomes more satisfying and so will prevent you
from over eating.
8. AVOID LARGE MEALS
Eat less but more often. Eating a large meal increases feelings of fullness but you will be more likely to eat more calories.
Instead of eating three large meals a day, try four to six smaller meals spread out throughout the day.
9. DON’T CHEW GUM
It might keep your mouth busy and stop you reaching for the biscuit
tin but chewing gum can also lead to swallowing air, which can cause
bloating.
Dr Marilyn advised: ‘It can also stimulate your digest enzymes to expect food, which can then stimulate hunger.
‘If you do have to snack, it’s better to graze on a healthy, high-fibre snack like oatcakes, carrot batons or low fat popcorn.’
10. AVOID SWEETENERS
Although some foods contain natural sugars, beware artificial
sweeteners which contain organic compounds called sugar alcohols, such
as xylitol and sorbitol, which although derived from sugar isn’t
actually considered one.
Marilyn said: ‘Many people suffer from bloating because they
consume too much sugar alcohol in artificially sweetened foods and
drinks, and so it is important to avoid these sweeteners as much as
possible.’
While ‘diet’ sugary drinks can also be a downfall, despite being
low in calories as the fizzy bubbles in carbonated diet drinks can cause
gas to get trapped in your stomach and will cause bloating.
Marilyn advised instead, drink water flavoured with lemon, lime, or
cucumber or try some peppermint tea for a soothing beverage that may
help reduce bloat.
She said: ‘Not only are these great bloat-free alternatives but they will also help you to cleanse and detoxify the body.’
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