Your swollen stomach is not by default swollen because of the deposited fat you may have, it can also appear due to bloating in the stomach. This condition mostly affects women aged over 40 due to the delayed digestive system they have.
A recently conducted survey showed that some simple changes in the lifestyle and in the diet are enough for improving the functions of your digestive system and can consequently reduce bloating. If you follow the recommendations mentioned in this article, you will manage to have flat belly and be slimmer and sexier than before.
Eat More Potassium-Rich Foods
The excess weight which appeared due to extra water in your organism can be reduced with consumption of foods like potatoes and bananas. Minerals like sodium and potassium are responsible for the amount of water in the body. Thus, in order to release the excess liquids from your body, you need to maintain the both minerals on normal level. For that purpose, you have to consume 4,700 mg of potassium every day. You can simply provide this amount of potassium through consumption of: half a cup of tomato sauce, half a cup of steamed edamame, half a cup of cooked spinach, one papaya, one banana, one orange or one medium baked potato.
Eat More Probiotics
The Alimentary Pharmacology and Therapeutics conveyed a survey which showed that the main reason for a delayed digestive system and bloated stomach is bacteria imbalance in the gut. Fortunately, there are supplements which are significantly helpful in relieving constipation and lowering bloating in the stomach. One of those supplements is the Greek yoghurt or kefir, which contains live bacteria. You should drink 4 ounces of kefir or yoghurt every day.
Eat Your Fiber
If you begin your day with some fiber, you will provide your organism a good digestion during the whole day. Therefore, a breakfast loaded in fiber will be very helpful in reducing bloated belly. In addition, consumption of fiber on an everyday basis will make your digestive system function normally and will give you the needed energy for the whole day.
Cereals are the best fiber providers. A group of researchers from the University of Toronto, who study the cereals as a sort of breakfast, assert that people should consume the both types of fiber at the same time for the best results. People who ate both soluble and insoluble fibers remained balanced effortlessly. The two fibers improve elimination, pull water in the colon and make you feel light and energized. Make sure you consume the GMO-free cereals with almonds, coconut, raw honey or soy milk.
Remove Sugary Alcohols
Sugar-free foods, flavored waters, foods for diabetics, and low-carbonated foods contain sweeteners which are not completely digested. When fermented with the bacteria in the large intestine, these sweeteners cause gas, bloating and diarrhea. Be aware of foods that contain lacitol, mannitol, xylitol and sorbitol and avoid purchasing them.
Cut Back on Salt
People who take sodium in amounts bigger than the required ones are making a big mistake because the sodium actually maintains the liquids and makes the stomach puffy. Check the ingredients on each product you purchase because some packed foods contain 3/4 of the needed amount of sodium for women.
Drink More Fluids
If you want a flat stomach, you need to drink big amounts of water. The fiber is able to pull more liquid in the lower intestine simply when there are enough liquids in the digestive system. And insufficient amount of fluids in the body leads to bloating. In addition, water reduces constipation. You should drink a plenty of organic milk, green tea, diluted juice, coffee and water. Make sure you consume minimum 8 glasses of any liquid a day. In addition, you can provide your body with the needed amount of liquids by consumption of fruits and vegetables base on water as well. The only drink you should avoid is alcohol because it dehydrates the organism.
Avoid Soda and Eat Slower
The air that we happen to swallow goes in our digestive system and immediately becomes gas. This gas is the main reason for bloated stomach. You should avoid carbonated drinks and consume green tea, juice and water instead. You swallow gas if you are drinking or eating swiftly, if you are drinking with a straw, chewing gum or sucking hard candies. Try to keep your mouth closed while you eat and chew slowly in order to avoid air in the stomach.