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How to reduce bloating?
➡️Eat more slowly
Swallowing air can cause bloating, and you tend to swallow more the quicker you eat. You need to take the time to chew your food properly.

➡️Avoid carbonated beverages and gum
Drinking too quickly, drinking with a straw, or drinking carbonated beverages like soda, or chewing gum can also cause bloating, so these are the things you should try to limit.

➡️Experiment with your fiber intake
Some high-fiber foods can produce large amounts of gas. This includes foods like beans, lentils, cruciferous vegetables, and certain grains.
However, foods high in fiber can help eliminate food waste rapidly and decrease constipation, which is another cause of bloating. Try out different fiber-rich foods and see what works for you!

➡️Take care of your gut health
It’s also important to maintain a healthy gut to prevent bloating. Consuming enough prebiotics and probiotics can help you do that.
Prebiotics are found in high-fiber foods (fruit and veggies, whole grains…), and probiotics from fermented foods (yogurt, kefir, kombucha, tempeh…).
Constipation may also be a cause of bloating, and that can be improved by eating more fiber, drinking more water, and doing more physical activity.

➡️Exercise
Physical exercise can reduce symptoms of bloating and enhance intestinal gas clearance. And that doesn’t mean you have to go to the gym for an hour every day— just do mild exercises that you enjoy!

➡️While I can understand that bloating can be annoying, it’s important not to obsess over it and make it your new “weight loss” trend.
I also highly suggest staying away from weight loss teas or detox juices or any other diets or supplements that claim to stop bloating. They don’t work long term and can be dangerous!
#bloating #stopbloating

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All information posted is for educational and informational purposes ONLY. While I am a nutritionist with a master’s degree in biology specialized in nutrition and health, I am NOT a doctor or dietician. I'm just stating my informed opinion, and these videos are NOT intended as a substitute for professional medical advice. Any decision to act upon the advice given in these videos is done at your own risk.
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