Are You Bloated? Make These Healthy Food Swaps To Get Rid of It
Knowing how to get rid of bloating can really come in handy. Sometimes it saves lives, and other times it saves outfits.
Picture this: It’s a Tuesday and you’ve ordered a fabulous dress for an impromptu event. It arrives and even though you’re tired and haven’t had anything to eat, you try it on. It fits perfectly. Fast forward to nighttime – you’re rocking your dress and food is about to be served. You start to chow down but soon recognize the discomfort in your tummy. Your dress doesn’t look as flattering as it did earlier because your stomach is sticking out, there’s a hurricane in your digestive system, plus it now feels like a pressurized air cabin.
I definitely don’t need to tell you how uncomfortable a bloated stomach can feel. But the good news is – beating the bloat, easing digestion and bringing back your flat belly can be achieved with a few simple food swaps and lifestyle tweaks.
Try these amazing swaps that will definitely helo you with how to get rid of bloating.
Eat 2 kinds of fibre
Choosing to eat on 2 kids of fibres has loads of benefits, one of which is the elimination of constipation. Start each morning with breakfasts that include a daily dose of both bulky insoluble fibres like brown rice, carrots and potatoes, and gel-like soluble fibres like beans, peas, fruits & veggies. This gets the digestive system moving within a day or so and keeps it that way.
Cheat code: Both fibres are found in Oatmeal.
Stay away from refined carbs
White bread, pasta or sugary baked goods are the fastest routes to a bloated stomach. Why? According to Nutrition Expert, Amy Shapiro, RD, “The body breaks down refined carbs into glucose, or sugar very quickly“. Whatever amount of glucose is left gets stored in the muscles and liver for later. “When we store glucose, we store each molecule along with two molecules of water,” Shapiro says. And that’s a recipe for water retention, which can leave you feeling puffy.
So instead of refined carbs, swap for more complex ones like whole grains and sweet potatoes. They’re higher in fibre, and won’t prompt the body to store as much water, so they’re less likely to cause bloat.
Drink peppermint tea
If you’re thinking of how to get rid of bloating the natural way, then try peppermint. When you feel stuffed and uncomfortable after a big meal, you need a sip of peppermint tea. Findings show that peppermint helps speed up digestion thanks to compounds that promote muscle contractions in the gut. Nutrition Expert & Author of Eating in Color, Frances Largemath-Roth , RD, says “I use it all the time to ease indigestion and gas.”
Although that is great advice, we suggest that you use store-bought peppermint tea bags or steep fresh mint leaves in hot water for 5 minutes.
Add fatty fish
Eating salmon, tuna, mackerel or herring could help you shed more fat, including belly fat. According to a 2019 study, the omega-3s found in fatty fish seem to boost calorie burning and promote the formation of metabolism-revving brown fat.
Fish doesn’t just work for lunch or dinner. Help yourself to some salmon in the mornings as often as you can.
Now, let us know how you deal with bloating – we’d love to hear it.
Photo Credit: StyleCraze | Mind Over Munch | HealthLine | BBC Good Food | Simply Recipes
Resources: womansday.com
