6 Tips to Avoid Bloating

There are days when we feel uncomfortable with our body. It seems that we have increased a few more measurements, especially around the belly, which looks swollen. The reasons can be diverse, like retention of liquids or gases, among others. If you feel this is the case for you, you may find the solution in some of the 6 tricks to avoid bloating that we have for you.

1. Avoid bread and confectionery sweets
   Carbohydrates such as white bread, rice, cookies, as well as cakes and other sweets contain gluten and yeast, which cause digestion to become slow and make you feel heavy. It is best to eat baked pastry moderately and occasionally. In addition, cakes contain large amounts of sugars and fats, which makes them doubly bad: in fact, you are gaining weight and, in addition, feel that your belly's swelling while you eat them.

2. Sleep enough and avoid constipation.
   During your nocturnal rest, your bowel functions normalize. That is why it is important to rest for 8 hours, since many times the constipation is caused by stress, which is released when we sleep. Sleep well, free yourself from constipation, and this will result in less swelling.

3. Do not "swallow air" and say goodbye to chewing gum
   In addition to your high sugar level that will make you gain weight, chewing gum or sucking candies will fill you with gas. The same goes for drinking sorbet or eating fast. These habits cause swelling. Better to put them aside and feel comfortable without unnecessary swellings.

4. Drink plenty of water and avoid fluid retention
   Water cleanses your body and helps balance hormones that are not working well and cause fluid retention, which often makes us feel bloated. In addition, drinking several glasses of water during the day will help detoxify your body and, indirectly, lose weight. Of course, do not drink too much water before bed or you will have to get up to go to the bathroom during the night.

5. Avoid some condiments and other meals like...
   Black pepper, nutmeg, tomato sauce, vinegar, mustard, onion and spicy sauces, as they increase stomach acid and generate the feeling that your food is coming back into your throat, as well as an uncomfortable swelling. On the other hand, consuming fiber is good, but it is also a double-edged sword, as it helps regulate intestinal transit and prevents abdominal swelling, yet ingesting large amounts can cause flatulence and an upset stomach. If you want to include fiber in your diet, do it moderately a few times until your body gets used to it. In addition, vegetables such as broccoli and cauliflower also generate gases that can make you feel bloated.

6. Eat slowly and in small quantities
   If your plates of food are large, in addition to overeating, it will take longer to digest the food. That is why it is best to eat in small quantities well distributed throughout the day, to help your stomach digest properly and without fuss. In addition, nutritionists recommend eating 5 times a day in order to have the feeling of satiety and not to munch on sweets or other snacks. The best thing about that is that you will avoid swelling and weight gain!
   Remember that swelling is a symptom that something else is happening in your body. Whether it's a digestive problem, chronic constipation or weight problems, it's best to always go to the doctor to get a clear diagnosis and start treating the underlying problem.

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