Surely, sometimes you have woken up in the morning with the feeling that your gut does not belong to you because it is quite inflamed. The feeling of having a bloated and heavy stomach or lower abdomen can be very upsetting and uncomfortable for many people. In addition, its causes are so diverse that the way to tackle them is essential to achieve a normal belly again, without swelling. A sedentary life, a poor diet, an unhealthy lifestyle or premenstrual syndrome can be the trigger for this inflammation in the abdomen area.
If you were wondering how to deflate the bellyStay reading this oneHOWTO article in which we leave you a series of quite effective tips that you can use to improve this problem and start feeling better.
Reduce your salt intake
Eating a tasty diet is everyone’s wish, but there are times when the go overboard with salt in meals can bring us many inconveniences, since this precious ingredient is the main factor of fluid retention in the body and the one that causes us to have swollen joints and belly. You will have to reduce or completely eliminate the consumption of this product if you want to see the results and you will have to take advantage of it to season your meals with aromatic spices.
Learn more about this topic with this other post in which we clarify the doubt: Does salt make you fat?
Stay hydrated
One of the most important factors in leading a healthy life is staying hydrated. Water is the basic element for life and in our body it has a cleansing effect that becomes essential if what we want is to purify ourselves and eliminate toxins and other waste. One must consume average 1.5 or 2 liters of water per day. If you do it periodically you will notice how your digestion improves and the feeling of bloating is relieved, in addition to having a satiating effect. Of course, this must be in addition to a generally healthy lifestyle for good effect.
Eat slow
If we have a swollen gut, the best we can do is give our stomach little work and make it as easy as possible. That is why, when it comes to eating, it is advisable to eat food in a calm and chewing well. In this way, we will give the digestive system time to process everything and we will feel less heavy and more satiated.
You can also read about this in more detail in this other article on Why it is important to chew your food well.
Take care of the diet
As for any other healthy change, diet and eating play a fundamental role. If what you want is to take care of your digestive system and make your belly deflates, you must add in your diet more fruit and vegetables that provide you with the optimal vitamins and minerals for the proper functioning of the body. Foods rich in vitamin A and C such as oranges, carrots, pineapple or melon will be your best allies.
Also, when you wonder what to take for a swollen belly, apart from thinking about eating lighter and foods that are with fiber and vitamins, remember that you also have to stay hydrated. For this, you can not only drink water, you can also choose to drink infusions that are diuretic and help reduce inflammation of the abdomen. Here we leave you the best infusions to lower the belly.
Avoid carbonated drinks and alcohol
If what you want is to eliminate the gas accumulated in the belly because you feel that the bloating is due to it, the first thing you have to do is avoid adding more gas to the stomach. The constant consumption of carbonated drinks and alcoholIn addition to being harmful to our health in general, they cause us annoying bloating and the presence of flatulence.
If the water ends up boring you throughout the day, you can replace it from time to time with one of the infusions that we have indicated before or with some natural juice. Here we show you some of the best juices to reduce inflammation of the stomach.
Restrict flatulent foods
Although, as we have said, adding fruit and vegetables to our diet is beneficial, if our problem has to do with gas, there are some foods that we must restrict since cause flatulence. Some of them are: bell pepper, broccoli, lentils, beans, onion or lettuce (especially at night). Here you can learn more Foods that produce flatulence.
In no case should you eliminate them from your diet since, on the other hand, they provide many nutrients. You simply must ration them less If you have a swollen belly, eat them during the day and not before going to sleep, as it will cost you more to digest.
Do not overdo the fried
As we said, one of the favors that we can do to our stomach so that it does not produce so much gas and inflammation, is to help it and not give it excessive work. In this sense, the consumption of processed foods high in fat or fried They contribute to heaviness and bloating, so if you want to deflate your belly, restrict these foods and cooked foods in your diet.
We tell you How to reduce fat and fried foods through some tips in this other post.
Increase fiber intake
If we suffer from constipation or bloatingIn addition to keeping our body hydrated, we must provide it with the necessary fiber to be able to restore a good intestinal flora and make our digestions easier. A high fiber diet Not only will it help you do this, but it will make you feel full and help you lose weight without starving. However, you have to be careful not to overdo the amount of fiber since, in excess, it can be counterproductive.
Learn about some of these foods to deflate the belly and How to eat more fiber in this article.
Do physical activity
Staying active and moving is one of the best tips for avoid abdominal bloating. When we exercise we are activating our organs and favoring digestion and avoiding fluid retention.
There are specific exercises for the abdomen That can be effective, but if you don’t have the time or the will, the simple act of walking and having an active life will help you. You can consult this exercise routine to reduce the abdomen.
Eat less but more times
To prevent your stomach from overexerting itself at each meal due to large amounts, it is recommended that to deflate the belly fast the same amount begins to be consumed but distributed over a longer period of time. If you are used to eating religiously 3 times a day, try spacing it to 5 times with small amounts. This way, you will stay fed all day but will give your stomach time to digest and avoid heaviness.
Be careful with intolerances
Each person is different and, in this case, what for some people can be very beneficial, for others it can cause discomfort. It is important to know, with the help of a specialist, if we are tolerant or not to a variety of foods since intolerances, like milk, can cause this type of reaction in our stomach, causing bloating and abdominal pain.
Here you can learn more about What are the symptoms of food intolerances.
Manage stress
If after reading this long list you feel that you meet the majority but still cannot reduce the swelling, perhaps you should stop to observe your rhythm of life. No matter how many changes in habits are made, if your body is subjected to a hectic and stress-filled daily rhythm, it will be very difficult for you to process the beneficial measures you are trying to take. If you suffer from stress or even anxiety, your digestive system is going to be affected, so it is best that you try to manage it either with the help of some activities and exercise or with the help of a mental health specialist.
This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
Bibliography
- Edith Pérez de Arce O. Swelling / functional distention. Gastroenterol. latinoam 2017; Vol 28, Suppl No. 1: S 35- S 39.
- Marta María Morera Negre, Medardo Rodríguez López. Functional dyspepsia: clinical, epidemiological and endoscopic characterization. Rev Medical Science vo. 18 no.5 Pinar del Río Sep.-Oct. 2014
- Flethes C. Golmayo. Diagnostic and therapeutic protocol for recurrent abdominal distention. ScienceeDirect.