At some point or another, we all have faced bloating. Some more severe than others. Bloating is not the same as water retention. But the two terms are often used interchangeably. Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system.

The 6 Best ways to Bloat-Busting

1) Keep your Gut healthy

All the digestion, absorption or elimination of your Food needs to be smooth. So eat foods that are good for your gut. Like foods rich in polyphenols, fruits-vegetables, high fiber foods, etc.

Add probiotics to your daily diet. Think kimchi, yogurt, pickled vegetables. It not only keeps your gut healthy; it also improves your immunity and mental health.

2) Its about How you eat

• Its not only about what you eat but how you eat as well. Switch off the TV or stop talking and chew your food mindfully.
• Don’t swallow big chunks of food.
• Avoid big buffet meals that might look like 2 big meals. Be wise with your food proportions.

3) Exercise

How you fuel your body matters, but staying active is also key to reducing uncomfortable gas buildup. Besides, staying active; a short walk after a meal supports optimal digestion. That’s because physically moving your body after a meal can help food travel more quickly through your system. Which allows you to avoid that heavy, bloated feeling.

4) Add these Bloat busting foods to your diet

Cucumber, Avocado, Kimchi, Berries, Banana, Papaya, Oatmeal, Watermelon, Oranges, Kiwi, Ginger, Warm lemon water, Sweet potato, Spinach, etc.  Eat one of these food everyday in good quantity.

5) Let water be your main beverage

You might have heard this several times. Skip the bubbles and booze and  staying hydrated. Drinking carbonated beverages can lead to a buildup of gas and make you feel puffy. Whereas, water gets everything moving!

6) Soothe your system

Certain foods help soothe the digestive system so you experience smoother digestion and less inflammation.

• Look for foods with a diuretic effect. Ex: Tea, coffee, beetroots, etc.
• Potassium-rich foods can counteract the effects of sodium and ease bloating.
• Stomach soothing herbs like peppermint are good to relax.

Bloating is not only about what foods you eat. But also, how you eat, move, rest etc. So be mindful of your lifestyle.

Iti Jain

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