11 Steps to Reduce Belly Bloating

· November 3, 2015
In addition to improving our physical appearance, with exercise we stimulate bowel activity and avoid constipation. We also combat fluid retention and lose weight.

Regardless of your actual body weight or pants size, oftentimes when trying to put on our favorite pair of jeans or skirt, we experience belly bloating, making our clothes fit tighter and causing us to look a bit heavier. This problem may be the result of an accumulation of gas, overeating or a sign of a certain illness.

Whatever the case, most of us want to avoid this happening altogether. And when it does happen, we want to eliminate it as quickly as possible and return to feeling lighter. Would you like to learn how to reduce belly bloating naturally?

Reduce your salt intake

Excess salt intake is a major cause of fluid retention, which in addition to making us feel heavier also often causes inflammation mostly in our stomach. Whether used as a condiment, found in processed foods, dressings or any type of food, salt is an enemy for our health and body.

Drink more water

Woman drinking water

A considerable amount of water every day is essential to stay well hydrated and also help us prevent and combat fluid retention. Experts recommend drinking at least 2 liters (64 ounces) of water a day, as this will also help prevent constipation, which is another cause of belly bloating.

Eat slowly

It’s very important to take the time to eat slowly and chew foods thoroughly. This good habit contributes to good digestion and can help prevent a belly bloating. Moreover, those who chew their food well feel more satisfied, which keeps us from wanting to eat all the time.

Avoid soft drinks

A glass of soda

Carbonated soft drinks support the presence of gas within our body, causing bloating and problems such as gas and flatulence.

Eat more fruits and vegetables

Fruits and vegetables are the healthiest foods we can include in our diet, since they’re loaded with vitamins, minerals and antioxidants that are essential for the proper functioning of our body.

This type of food improves digestion, prevents fluid retention, helps burn fat and fights the frustrating stomach bloating. Some of the most recommended fruits and vegetables are carrots, oranges, melons and peaches.

Reduce the consumption of foods that produce gas

Some foods, despite being highly nutritious, can cause annoying problems such as gas, bloating and flatulence. Among these foods are stewed beans, peas, lentils, cauliflower, broccoli, Brussels sprouts, cabbage, onions and bell peppers.

However, it’s not recommended to avoid eating them entirely because they’re very good for your health. But you can reduce their consumption when you have an important occasion where you don’t want to experience bloating and show a swollen belly.

Avoid fried foods

French fries

Fried foods are digested slowly and cause that annoying swelling in the abdominal area. The high-fat and sodium content can cause us to gain weight easily and also cause fluid retention.

Eat small portions

To prevent and combat bloating, it’s recommended to eat small portions divided into several meals a day, since reduced portions are easier to digest and will not cause bloating in the stomach.

Consume moderate amounts of fiber

Woman sitting on the toilet

Fiber is one of the most recommended foods to promote good digestion and avoid problems like constipation. Experts recommend eating foods rich in fiber to reduce bloating, lose weight and feel satisfied. However, you should not consume excessive amounts of fiber because it can generate an abdominal distension.

Perform physical activity

Exercise is the best way to work out our abdomen and generally improve the health of our entire body. Physical activity improves the digestive function, reduces constipation, combats water retention, help us lose weight and in general gives us a sense of well being which improves our quality of life.

To achieve a flatter stomach, we can do exercises that focus on the abdominal area.

You may be interested in:

Types of Ab Exercises and Their Benefits

Juices that can help reduce belly bloating

Green smoothie to reduce belly bloating

Some natural juices can also help us to reduce stomach bloating quickly in order to achieve a flatter, firmer and more appealing figure.

Green smoothie

This delicious green smoothie helps to improve the digestive function, helping to eliminate waste from the body and achieve a flatter stomach.

Ingredients

  • 1 avocado
  • A handful of spinach
  • 1 ripe banana
  • 1 cup of apple juice
  • Honey

Blend all the ingredients for a few minutes and drink without straining it, preferably on an empty stomach.

Mix all the ingredients in a blender for a few minutes until it achieves a creamy texture.

Papaya juice and oatmeal

This delicious juice combines the benefits of papaya with flaxseed and oats. Its properties help improve the digestive functions and prevent that annoying belly bloating.

Check out:

7 Benefits of Eating Papaya Seeds

Ingredients

  • 1 cup of chopped papaya
  • 1 tablespoon of flaxseed
  • 2 cups of water
  • 2 tablespoons of raw oats

Blend all the ingredients for a few minutes and drink without straining it, preferably on an empty stomach.

Whorwell, P. J. (2013). Abdominal Bloating. In Irritable Bowel Syndrome: Diagnosis and Clinical Management. https://doi.org/10.1002/9781118444689.ch13

Muss, C., Mosgoeller, W., & Endler, T. (2013). Papaya preparation (Caricol??) in digestive disorders. Neuro Endocrinology Letters.

Mayo Clinic Health. (2012). Dietary fiber: Essential for a healthy diet. Mayo Clinic.