A bloated belly can really bring you down — especially in summer.
The swelling may make girls balloon up a dress size — and develop with pains, Cramping and embarrassing wind issues.
One in seven people frequently suffers from tummy troubles, together with irritable Gut syndrome that the most frequent complaint.
While bloating is sometimes a sign of a serious medical condition, it Is mainly down to our daily diet.
And according to research from the Autonomous University of Barcelona, what we Eat has a huge effect on how we look.
So here are the best food suggestions for a flatter belly.
Avoid fizzy drinks and chewing gum
Carbonated drinks contain gasoline, which Can swell your belly. So it makes sense to reduce or stop your fizzy drink intake.
Instead, stick to the ginger or Peppermint tea to soothe your battered gut.
When you chew gum you can Swallow air, which gets more gasoline in your gut.
So simply bin the gum if you want a flatter tum.
Beware of legumes
Beans are a Superb source of Protein, carbohydrate, fibre, vitamins and minerals.
But most include sugars called Alpha-galactosides, that belong to a set of tricky carbs called fodmaps. And these can be your worst enemy if you’re prone to bloat. They form a gas during the fermentation process which could upset people using IBS, resulting in flatulence, cramping, diarrhoea which dreaded bloat.
If you inhale and boil beans it Reduces the Fodmaps in these, a French study found.
Pinto and black beans can Be a lot easier to digest. Medics recommend introducing beans gradually to prevent discomfort.
Drink fresh ginger tea
Ginger, a powerful digestive aid and Anti-inflammatory, has been used to relieve bloating and stomach cramps for centuries.
It naturally stimulates the body’s Digestive enzymes also protects the stomach lining. To create it, either slice or grate about one tablespoon of fresh ginger, then add it to a cup, and steep in boiling water.
Then you can add lemon or honey to Flavor of the spice is a lot to your palate.
Cook onions and garlic
Onions and garlic also comprise those pesky Fodmaps. But cooking Bulbous plants may reduce the influence on your digestive system and reduce the bloat.
Brassicas, such as broccoli, Brussels sprouts and cauliflower also comprise These carbohydrates and may be worth avoiding if they trigger your symptoms and also have you rushing for the toilet.
Rule out food allergies
Food allergies and intolerances can lead to debilitating gas and make your tummy balloon.
Frequent culprits include gluten, dairy and sesame.
Create a food diary to see whether there are some common triggers.
You could also speak to your doctor about an allergy test and avoid Those foods if you suspect they may be triggering symptoms.
Eat smaller meals
This is a simple tip but a highly effective one.
Avoid stuffing yourself silly at meal times and switch from three big Meals per day to five or six smaller portions. This regulates blood sugar and Will leave you feeling lighter and lighter and with a more glowing tum.