Diet for getting smaller belly and treating bloating

8 dietary changes to shrink the abdomen

If you have a big belly, do not worry at all. Flatulence may be due to bloating. In such cases, bloating can be eliminated with simple treatments . However, research today shows that you can consume certain foods; Improve your bowel movements and fight bloating well. If you follow all the things that will be stated in this article, you can be sure that you will have a flat stomach within a week and your bloating will disappear.

  1. Add two types of fiber to your diet :

How does this method fight bloating? Constipation causes your stomach to swell and enlarge, and one of the easiest ways to get rid of it is to start the morning with breakfast cereals. This will allow your body to receive the right amount of fiber daily. As you know, the presence of fiber is very useful for the body’s digestive system and improves movement and function of this system. According to research on breakfast cereals at the University of Toronto, researchers believe that consuming two types of fiber in one meal will be very effective and beneficial. Scientists have found that people who ate two types of insoluble fiber (bran) and gel-like soluble fiber in their diet had better digestive systems. Together, these two types of fiber deliver water to your intestines and improve bowel movements.

It is best to eat one-third of a serving of whole grains for breakfast.

  1. Sodium depletion:

How can this method fight bloating? Sodium causes your body to retain water, which can cause your abdomen to swell. Most people consume more sodium daily, and this sodium is too much. The permissible intake of sodium is 1500 mg per day. Stop sprinkling salt on your food. Avoid bringing salt shakers to the table as much as you can. When using ready-to-eat foods, be sure to read the label and check the amount of sodium in it.

  1. Eat foods rich in potassium:

 

How does this method fight bloating? Substances such as bananas and potatoes help your body expel excess water from the body, which helps you lose weight. Excess fluid in the body is usually due to an imbalance of sodium and potassiumit happens. When the balance of sodium and potassium in the body is disturbed, the amount of water in the body will also change. When you take in too much sodium, your sodium levels rise and your body becomes more hydrated. You can maintain this balance by consuming potassium. The allowable amount of potassium per day is about 4700 mg. To do this, you need to consume four and a half servings of potassium-rich foods daily. Food is a safe source of potassium for the body. It is best to avoid supplements as much as you can. These supplements cause potassium to build up in your body, causing irregular heartbeats and even heart attacks. A peeled baked potato, a medium banana, a medium papaya, a half cup of tomato sauce, a half cup of cooked spinach and a medium portion of oranges can be a good source of potassium.

  1. Limit sugar alcohol consumption:

How this method can fight bloating: Our body can not fully digest these substances. Bacteria in the large intestine ferment them, which can cause bloating and even diarrhea. When buying food products, check the labels on them. Do not use if you have sugar alcohols. Common sugar alcohols are sorbitol, mannitol and xylitol.

  1. Drink more fluids:

 

How can this method fight bloating? Drinking enough water can be good for your body. When there is enough water and fluids in the body, the fiber you consume can work more easily and better in the digestive system. People who do not drink enough fluids may have a bloated stomach. Now the question is, how much fluid does our body need? Try to drink 8 glasses of water a day, eat foods that have enough water. Include more fruits and vegetables in your diet. You can get the fluids you need from ingredients such as water, milk, fruit juices, coffee and tea. Ordinary water consumption is always a priority due to the lack of extra calories , salt, sugar or unauthorized additives.

  1. Avoid soft drinks and sweets:

How can this method fight bloating? Abdominal bloating will also occur when air enters your digestive system from any source. Drinking or eating fast food, eating sweets or chewing gum may add more air to your digestive system. When eating something, it is best to chew with your mouth closed. Avoid fizzy drinks and sweets as much as you can.

  1. Use probiotic yogurt:

 

How can this method fight bloating? Research shows that bacterial imbalances in the digestive system can cause bloating and enlargement of the abdomen. However, probiotic yogurts contain beneficial bacteria that can be beneficial to your body. Although researchers have not yet been able to understand the exact mechanism of this process, they have found that the bacteria in yogurt can improve bowel movement and function. Consume 113 grams of low-fat probiotic yogurt daily.

  1. Cut down on raw products:

How can this method fight bloating? Fresh fruits and vegetables are very good for the health of the body, but these are high-volume foods that can take up most of the stomach space. Try to eat fresh produce throughout the day. Avoid consuming these products in one place. You can also cook these ingredients a little and then consume them.