I thought it was interesting because my belly is my biggest pain. I may never get those washboard abs, but I’m sick of having a pooch. I was excited to learn that my puffy midsection may have alot to do with bloating, not only just a storage unit of fat.
Ms. Ansel writes that one of the worst culprits among women over 40 is a slow digestion system. Well, that makes sense to me and any ounce of hope to cling onto that can help me fight this weight gain and this pooch…I’m all eyes and ears! So, I’m going to share with you some of the ideas that should get us looking flatter, sexier and fitting comfortably in our clothes in just a few days.
1) Add: Fiber – Start the day with a better breakfast, that includes fiber.
Constipation swells the belly and one easy way to to get rid of it is to start your morning with a healthy dosage of fiber. It gets the digestive system moving within a day or so and keeps it that way. According to “The Complete Idiot’s Guide To Total Nutrition” by Joy Bauer, most health experts agree we should aim for 25-35 grams of dietary fiber each day. Harvard University’s Health Services (HUHS) recommends you include 6-8 grams of total fiber in each meal and 3-4 grams of dietary fiber in each snack. .
Good Food Fix: I make a smoothie every morning to sustain me throughout the day. Not including the fruits and alfalfa sprouts (or spinach or greens powder), the protein powder and fiber boost I throw in it gives me at least 13 grams of soluble fiber. I poor it into a container, throw it in a cooler, and sip on it throughout the day. My smoothies are RICH in protein, vitamins, minerals and fiber. To see everything I put in my daily smoothie, click here.
2) Subtract: Your Sodium!
Sodium makes your body swell because it retains water. I was shocked to learn that most of us each TWICE the daily amount of necessary sodium (because we do need some of it). We should consume 1,500 mg a day. So quit reaching for the salt shaker and check for sodium contents on the labels of your foods.
3) Add: Potassium-Rich Foods
Banish bloat with bananas! Foods high in potassium, such as bananas and potatoes help your body get rid of excess water weight, minimizing your middle. The extra fluid is usually a result of imbalance between potassium and sodium. When sodium gets too high, your tissues hold on to fluid. An optimum amount of potassium is 4,700 mg a day. One banana contains a whopping 450mg! But you can also get alot of potassium from beans, potatoes and halibut.
Good Food Fix: I always throw a banana into my smoothies…every day! Some other great potassium-rich items: a papaya, 1/2 cup steamed edamame, 1/2 cup cooked spinach and 1 medium orange.
4) Add: More Liquids
Guzzle more liquids throughout the day. Drinking enough water, the fiber you have consumed is better able to pull liquid into your lower intestine and ease constipation. Believe it or not, not drinking enough sufficient liquids can cause you to get that blown-up belly feeling , despite all other efforts to get rid of it.
5) Subtract: Candy, Soda, Gum
Avoide these bubble-inducing bloaters. I didn’t know this but once air from any source reaches your digestive system, it extends your belly. Things that contribute are eating and drinking quickly, sipping through a straw (surprise), sucking hard candy and chewing gum can make you swallow air.
The best thing to do is chew your food slowly. Substitute carbonated drinks for flat ones, such as juice or water.
6) Add: Yogurt with Probiotics
Eat some bacteria! Research published in Alimentary Pharmacology and Theraputics reveals that an imbalance of bacteria in your guy can cause your digestive system to slow down and your belly to puff up. However, yogurts that contain live bacteria (otherwise known as probiotics), can help. Research has shown that bacteria seems to tame tummy bloat by causing an improvement in intestinal mobility which relieves constipation.
It is suggested to eat at least one 4-ounce container of low-fat yogurt containing live, active cultures.
7) Subtract: Raw Produce
Fresh fruits and vegetables are healthy, but they are also high-volume foods that take up room in your stomach, swelling it.
Good Fix: A good strategy is to spread fresh produce consumption over the day, so at any sitting, you are not eating more than one-third of the recommended daily total of 4 1/2 cups. You can also shrink produce by cooking it, creating a more compact serving. Or the BEST option, is to throw it into your blender when you make your smoothie. Every single day, when I make my breakfast and lunch smoothies, I always throw in a big handful of fresh, raw spinach or alfalfa. I don’t taste it at all and it gives me an excellent source of fresh dark greens produce every day.
Can you think of anything that helps you reduce tummy bloating? Feel free to leave a comment!