“Adopting the right habits for your stomach can help you feel less bloated and maintain a flat belly. Consuming fiber, avoiding rushed meals, favoring cooked foods, monitoring salt intake, taking probiotics, increasing protein consumption, and selecting digestion-friendly vegetables are all ways to prevent water retention, indigestion, and toxins.”
To avoid having a bloated belly, you need to take care of your gut. Neglecting your abdomen can lead to discomfort and hinder your efforts to slim down your tummy. Poorly digested food, strong emotions, or stress can make this task even more challenging. So, stack the odds in your favor with the following tips!
Slow Down Your Meals
Quickly eating a sandwich while standing and in a noisy environment can cause you to swallow air, slowing down your digestion. To promote proper digestion, take at least 20 minutes to eat your meal. Choose a quiet place, sit at a table, and make sure to chew each bite thoroughly.
Fiber, but in Moderation!
Legumes (such as navy beans, lentils, and chickpeas), fruits, vegetables, and whole grains are rich in fiber, which is essential for a healthy digestive system. Alkaline foods enhance their effects. However, consuming fiber on its own or in excessive quantities can lead to bloating and irritate the intestines. It’s recommended not to exceed 30 grams of fiber per day, which requires attention, as a single apple contains 5 grams of fiber.
Opt for Digestion-Friendly Vegetables
Vegetables are easy to digest, and cooking them makes them even more fiber-friendly. However, starchy vegetables like legumes can be problematic for sensitive stomachs and intestines. Green beans, cooked endives, cooked carrots, lettuce, skinless eggplants, cooked mushrooms, and zucchinis are better alternatives.
Load Up on Protein
Eggs, fish, and lean meats provide the body with protein and energy without adverse effects on the stomach. Animal fat and heavy sauces, on the other hand, are best avoided as they are poorly digested.
Choose Cooked Foods
For proper digestion, prioritize cooked meals. Cooking changes the structure of foods, requires less chewing, and promotes digestion and assimilation.
Reduce Salt in Your Diet
Excessive salt intake can cause water retention in the abdominal region. The solution is to taste your dishes before adding salt. Additionally, try to avoid processed foods whenever possible.
Snacking disrupts the digestive system because each time you have a snack, your stomach produces digestive juices. To preserve your stomach, it’s okay to snack but stick to fixed meal times.
Digestion and Elimination: Secrets of a Healthy Digestive System
Probiotics, readily available in pharmacies, address digestion issues when taken as a supplement. If you have transit or constipation problems, figs and prunes are excellent remedies, but they are high in fast sugars. Consume them in the morning for a few days. If you wish to avoid extra calories, opt for fiber-rich vegetarian dishes in the evening.
Learn to Breathe
Toxins can be naturally eliminated through diaphragmatic breathing. Lie on your back, draw your abdomen in, then inhale deeply into your shoulders, pass the air down to your shoulder blades, and then through the chest and diaphragm. Then, exhale the air in the reverse direction.