Everyone wants a flatter stomach, but even if you commit to a healthy lifestyle, it might not happen. There are many reasons for this, but bloating is at the top of the list. Bloating is caused by gas, water retention, and stomach distention. While you can’t necessarily get rid of all of these things, there are some things you can do to help minimize them and achieve a flatter stomach.
1. Avoid Possible Food Allergies
The first thing you should do is figure out if you might have any food allergies. These are common culprits for bloating when you can’t figure out where the bloat is coming from. You can have food intolerances without severe side effects other than bloating.
Have your doctor test your food tolerances, or you can try an elimination diet like the low FODMAP diet or Whole30. These diets restrict certain foods that cause bloating, gas, and stomach discomfort.
2. Don’t Eat or Drink Too Fast
Something as small as eating and drinking more slowly can reduce your bloating slightly. If you tend to gulp your drinks, even your water, you probably become more bloated. Take sips of water and don’t use a straw, as that also can cause bloating.
When you are eating, take smaller bites and chew more thoroughly instead of inhaling your food. This will help your stomach digest your food better and reduce the amount of air you swallow.
3. Stay Away From Carbonated Beverages
Carbonation can expand the size of your stomach thanks to all that extra air in your stomach. The more you drink throughout the day, the more bloated you will probably be.
If you can’t cut them out completely, try to reduce the number you drink and switch to still versions when possible instead of sparkling water, and try to consume less of those soft drinks high in sugar.
4. Reduce the Size of Your Meals
You may also want to try spacing out your meals where you eat less during each meal but eat more often. This naturally allows you to eat less at each meal and have less bloating. Your stomach has more time to digest your food throughout the day, and you aren’t as likely to feel stuffed after eating.
5. Give Yourself Time to Adjust to Diet Changes
When you change your diet drastically, your body needs a little time to adjust. For example, if you are starting to eat more fruits and vegetables, your fiber will go up quite a bit. If you aren’t used to this much fiber, your body reacts by bloating. This isn’t permanent, but if it’s uncomfortable, it’s a better idea to increase your fiber more gradually.
6. Yoga Poses for Bloating
Many exercises can help reduce your bloating, starting with yoga. Try adding yoga to your daily routine, and you will notice that your bloating and other gut discomfort eases up quite a bit. Poses like Child’s Pose, Seated Forward Bend, and Pigeon Pose are great for bloating.
7. Understand That Bloating After Eating is Normal
Lastly, make sure you understand that a certain amount of bloating is normal. Everyone bloats after eating and before fully digesting their food. The food has to pass through your stomach and intestines, which takes time. If you are only bloated for a short period after eating, it’s nothing to worry about. However, if you are bloated most of the time, it’s time to see a doctor.
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