Nowadays, people frequently wish to know, how to get rid of bloating fast!
It might be difficult to figure out what’s causing your bloating. It might be a dietary sensitivity (like dairy) or too many LaCroix cans, or it could simply be that time of the month. One thing is certain: whatever the source, it may be quite distressing.
The good news is that bloating is just transitory — and it’s about to become worse. We asked Amanda Nighbert, RD, a registered dietitian specializing in weight reduction, for five quick fixes that can get you back into your slim pants in no time.
- Get Rid of Your Bad Habits
Nighbert’s parting words of wisdom are as follows: “Slow down when eating, avoid drinking via a straw, and limit your fizzy beverage intake. All of these factors raise your chances of having too much gas or air in your stomach, which can make you feel bloated.”
- Get rid of the salt
If you’re bloated — or want to prevent being bloated in the first place — you should drastically reduce your salt intake. “A high-sodium diet can cause fluid retention, which can make you feel bloated,” Nighbert explained to POPSUGAR. Choose low-sodium foods (more vegetables, fewer fries) and limit your salt intake.
- Get Plenty of Water
It may appear that drinking water will make your stomach bloat even more, yet the contrary is true. Staying hydrated aids digestion, allowing you to move the source of your bloating through your body more rapidly.
“Drinking enough water on a regular basis is an excellent, all-natural strategy to cure and avoid constipation,” Nighbert added, referring to another cause of bloating. Whether your bloating is persistent, she recommends consulting with your doctor or a registered dietitian to see if you need extra fiber or a magnesium citrate supplement.
- Increase your intake of these foods.
Pull back on other bloating-causing substances like dairy, gluten, and sugar, at least until you feel better. Instead, eat items that will help you lose weight, such as bananas, pineapple, ginger, and watermelon. And what if it occurs frequently? “Experiment with removing gluten and dairy for two weeks to discover if they’re the source of your bloated stomach,” Nighbert said.
- Incorporate a Workout
Moving your body causes other things to move, such as gas. Mild physical exercise has been shown to reduce the symptoms of stomach bloating in studies. Get on your mat or lace up your shoes and go for a long stroll with this moderate yoga routine. In no time, you’ll be feeling more at ease.
“Bloating can be aggravating,” dietitians note, “but it isn’t permanent.” ” If you’re searching for a quick fix to get rid of bloat and wake up feeling terrific, try one of these nine nighttime hacks.
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- Slowly eat
Overeating and inhaling a lot of air, which happens when you eat rapidly, are two of the most prevalent reasons for bloating, according to dietitians.
According to Harvard Health, eating slowly allows you to take in less air while you eat, preventing air from becoming stuck in your stomach, as well as giving your brain time to get the information that your stomach is full.
Taking a glass of water between bites will help you eat more deliberately and therefore lessen the likelihood of bloating.
- Hydrate With More Than Just Water
You know how vital it is to be hydrated, but you’re not incorrect if you wonder, “Wait, doesn’t bloating suggest I have too much fluid in my belly?”
That’s why, according to dietitians, it’s critical to stay hydrated with both water and electrolyte-balancing drinks.
“Drinking adequate water is one approach to prevent fluid imbalance,” she explains, “but for others, over-consumption of water in the hopes of flushing the body out can induce bloating and extra water to enter the stomach.”
- Avoid eating two hours before bed
Eating too soon before bed can create gastrointestinal troubles since your body doesn’t have enough time to digest before sleeping, just as eating too rapidly can cause additional air to enter the stomach.
By ensuring that your body isn’t overworked, it can concentrate on digesting the food that’s already in your stomach – and avoid morning bloating.
While it’s understandable that you want to get rid of your bloat as soon as possible, dietitians warn against relying on quick remedies. “If a quick-fix detox claims immediate effects, expect it to overpromise and underdeliver,” she warns. “Detox teas can also have a diuretic impact and induce [gastrointestinal] pain, which just adds to the list of undesirable sensations like gas.”
“Being really in tune with our bodies to find the main reason [of bloating] in order to avoid this from returning,” she adds, is the most crucial thing to do. You are the expert on your own body; treat it with respect, and it will return the favor.
Stress levels often influence our stomach – especially our digestion, according to Kristi King, RD, writing for Health. If you’ve been really stressed, consider meditating, writing, or viewing a guided meditation video before bed.
- Ingest ginger tea
Try ginger tea, which is pretty much the best thing ever for any kind of unsettled stomach, if you enjoy something warm before night. It has been reported to relieve nausea and other digestive problems, according to the University of Rochester Medical System, but too much has been shown to produce bloating. Moderation is essential in everything.
- High-Potassium Snack Before Bed is a great choice
Bloating is caused by too much fluid in our bodies, according to dietitians, and this is more frequent around your period due to the shift in estrogen-to-progesterone ratio. Bananas, almonds, and asparagus, for example, are high in potassium and can help control fluid retention. If you wish to decrease bloating overnight, include any of these items in your meal or nighttime snack.
- Massage Your Stomach
If you’re already bloated, physically removing the bloat might be beneficial. The University of Michigan Health System suggests massaging your tummy for two to three minutes in circular, downward strokes.
This can help transport air and gas through your digestive system while also serving as a relaxing pre-bed routine.
7 popular foods suggested by all dietitians for anti-bloating are given below. They help to boost digestion and other physiological activities for which bloating is reduced to a great extent.
Within minutes or hours, you should be able to return to a bloat-free state thanks to these lifestyle and nutritional changes.
Speak to your doctor if you frequently suffer bloated emotions that affect your quality of life. However, keep in mind that most bloating is natural and even beneficial, according to a dietician.
Whatever you do, avoid one product that is frequently advertised to those looking for “how to treat bloating” online: “Teas for a flat stomach do not work!
They include laxative herbs, but they will not relieve bloating induced by food consumption “According to Reaver. Instead, try one or more of the strategies listed above to relieve belly discomfort.
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