We’ve all been there…pants unbuttoned, belly protruding, desperate to get rid of this bloating FAST. If it feels like you still have a food baby long after you’ve digested, a bloated belly may be to blame.
Nothing can put a damper on a day like that full, swollen feeling that doesn’t seem to go away regardless of how much you workout or how healthy you’re eating. In fact, sometimes the healthiest foods (think kale, cabbage, beans, and brussels sprouts) can actually CAUSE bloating, in addition to the not-so-healthy foods like wheat and certain types of dairy.
Bloating isn’t the same as gaining weight around your stomach, even though your clothes may feel a bit more snug. Typically, bloating is temporary and is mostly due to a buildup of gas in your digestive system. It’s extremely common and can be caused by all sorts of things like diet, stress, constipation, anxiety, smoking, salt consumption, water retention, overeating, indigestion, food sensitivities, PMS, and irritable bowel syndrome (IBS)…the list goes on 😱
Luckily, there are plenty of tricks to help you avoid bloating in the first place. Incorporate these 6 into your daily routine to keep bloat at bay!
6 Simple Ways To Prevent Bloating
1. Eat Slower
Sometimes when we’re in a rush or are starvingggg, we tend to “inhale” our food. (Guilty 🙋🏻♀️) Eating quickly and not chewing your food well can actually cause you to swallow air and lead to bloating. Same goes for chewing gum or talking while you’re eating. Try making a conscious effort to eat slower and chew your food thoroughly before swallowing. Plus, when you eat slowly, your body has more time to signal fullness to the brain–and you tend to eat fewer calories!
2. Identify your food sensitivities
Some foods (even healthy ones!) can be a no-fly zone for your digestion depending on your own personal food intolerances or sensitivities. Food sensitivities occur when a person has trouble digesting a certain type of food or foods. This can cause intestinal gas (bloating), abdominal pain, diarrhea, weight gain, and more. It’s estimated that up to 20% of the world’s population experiences food sensitivities, so if you fall into this category, you’re certainly not alone! (1, 2)
It can sometimes be challenging to identify the culprit due to the range of foods most people eat every day. If you’re struggling to figure out what’s leading to constant bloating or other gut-related symptoms, consider seeing a food specialist or trying an elimination diet (when you remove foods that are known to cause symptoms and reintroduce them gradually one at a time while monitoring symptoms.)
3. Pass up carbonated drinks
Fizzy drinks can cause gas to get trapped in your belly, so avoiding carbonated drinks, like sparkling water and soda, can help prevent bloating. Try drinking fruit infused water or tea if plain water doesn’t appeal to you. Hot water with lemon, a natural diuretic, can also help reduce bloat and speed up metabolism!
4. Drink plenty of water
Speaking of water, when your body is dehydrated, it begins to retain water, which can cause the stomach to swell. Drink at least 2 liters of water a day to avoid bloating and constipation. Being properly hydrated also does incredible things for weight loss since it keeps you full and helps your body flush out toxins. So make sure you don’t pass on water, even if your belly is feeling bloated! It can help remedy the problem and prevent reoccurrences.
5. Don’t sweat it
Stress and anxiety upset the balance of hormones that affect digestion. Stress causes your digestion to go awry, which can lead to all sorts of chaos in your gut, including bloating. Add this to the list of reasons it’s important to say no to stress and practice helpful techniques like meditation, yoga, and deep breathing exercises that can help you stay calm when life gets crazy.
6. Pop a daily probiotic
An imbalance of good and bad bacteria in the digestive tract is another common cause of bloating, constipation, flatulence, and other stomach issues. Probiotics are good bacteria that produce enzymes to support proper digestion. SkinnyFit Belly Balance is made with natural extracts and has probiotics that support a healthy digestive system and calm bloating. Better yet, it activates the body’s digestive system to flush out toxins and promote your body’s overall balance.
How To Relieve Bloating Fast
What if you’re currently struggling with bloating and need a fix…now? Not to worry! There are plenty of ways to address the different causes of bloating after they’ve already occurred so you can learn how to relieve bloating fast and start feeling less like a balloon that’s about to burst. 🎈🙅
3 Genius Ways To Beat Bloat Now
- Pump up your potassium—Bloat isn’t always caused by gas, sometimes it can be caused by high sodium levels, or consuming too much salty food. This can lead to the body retaining more water than usual and leading to that full, puffy feeling. Potassium is awesome diuretic and can help counter the bloat by balancing the body’s potassium-sodium concentrations. Sweet potatoes, bananas, and spinach are all great sources of potassium.
- Just keep moving—When you’re feeling bloated, the last thing you may want to do is get in a healthy dose of cardio or lift some weights. But at the very least, try going for a walk or doing some low impact exercise. Exercise can get the gas moving and help it pass through the digestive system to reduce bloat.
- Bring the heat—Rest a heating pad or warm water bottle on your abdomen to help relieve bloating fast and ease the discomfort. Pair this with a nice warm cup of SkinnyFit ZzzTox to eliminate toxins while soothing stress and anxiety.
Mix Up A Delicious Detox Drink for Bloating
In addition to the simple remedies above, try mixing up your very own detox drink for bloating! This refreshingly fruity belly bloat cleanse is filled with antioxidant-rich blueberries and red raspberries, and 13 powerful superfood ingredients that help flush out toxins, fight bloating, and boost metabolism and fat burn!
Anti-Aging Herb & Berry Belly Bloat Cleanse
Ingredients (makes 8 servings)
- 5 sprigs of rosemary
- 5 sprigs of thyme
- 1 cup of blueberries
- 1 cup of raspberries
- 1/2 gallon cold water
- 8 bags of SkinnyFit Detox