There is hardly ever a quick fix when it comes to diet and nutrition, but there are thankfully a number of things you can do to beat the physical discomfort of bloating in just one day.
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Eat a high fiber diet: Women should get about 25 grams a day and men about 35, but the average person gets just 15, so load up on whole grains, fruits, vegetables, legumes, nuts and seeds.
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Drink plenty of fluids: Start your day with hot water/tea with lemon to wake up your digestive system. Continue to drink plenty of fluids, ideally water or debloating tea (made with, for example, ginger or cinnamon) throughout the day.
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Don’t drink while eating: Drinking large amounts of liquids while eating impedes the digestive process by diluting gastric juices.
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Avoid soda: Sodas create an acidic metabolic state in your body, not to mention that they are loaded with chemicals and, in the case of diet sodas, artificial sweeteners.
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Avoid salt: Table salt is highly processed and is one of the most common culprits for bloating. Avoid processed foods that contain it and if you want to add salt to flavor your food, opt for a moderate amount of sea salt instead.
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Get physically active: Do a mix of cardio and weight training for at least 30 minutes.
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Do yoga: Here’s a look at moves to help improve your digestion.
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Make sure you are not sensitive to dairy and/or wheat: Dairy and wheat commonly lead to abdominal bloating; that said many people eliminate entire food groups from their diet because they falsley assume they are allergic. Speak with your doctor if you suspect an allergy.
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Raw Apple Vinegar Cider: Add raw apple vinegar cider to your diet; it has been shown to improve digestion. You only need one tablespoon a day to prevent bloating.
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Eat slowly: Not chewing food properly causes air swallowing, which leads to bloating. Air swallowing is also why chewing gum can often lead to bloating.
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East smaller meals: Eat smaller meals more often versus three big meals as bloating often comes with large meals and smaller meals have also been shown to help control blood sugar and manage hunger.
- Get enough sleep: Sleep is crucial to help regulate your metabolism.
