9 Daily Habits That Flatten Your Belly

Kale and caffeine are just two of the surprising culprits behind why you're feeling fuller than a Macy's Thanksgiving Parade float. Read on for simple ways to banish the bloat.

Beware Of Booze

Most of us associate bloating with beer but any alcoholic beverage could make your stomach puff up for multiple reasons, according to gastroenterologist 

Robynne Chutkan, MD, in her book The Bloat Cure. Alcohol wipes out the beneficial bacteria in your digestive system that normally keep bloat in check; it can lead to gastritis and liver damage, both of which cause bloat and it’s high in calories.

Cut Down On Caffeine

Since caffeine is a well-known diuretic, it’s logical to expect to move water and salt out of your body, and thus reduce bloating. But caffeine may cause dehydration, which makes your digestive system sluggish and possibly lead to blockages. We regret to inform coffee fans, but when it comes to bloat, the less caffeine the better. 

Skip The Sports Drinks

Sports drinks are marketed as an alternative to soda, but unless you’re a pro athlete or exercising like one, give them a pass. These beverages are full of artificial sweeteners, extra sodium, and other salts, all of which can cause bloating. Many also have a surprising amount of calories. After you work out, replenish your fluids with plain old water or unsweetened, unflavored coconut water.

Look Beyond The Beans

We all know that beans cause gas, but did you know that kale, cauliflower, and broccoli contain the same gas-inducing compound, called raffinose? Because our bodies are unable to completely digest naturally occurring raffinose, the bacteria in the colon ferment it, creates stinky methane, and causes bloating. You should not eliminate these veggies from your diet 

Switch Out Processed Soy

Soy contains compounds that are chemically similar to estrogens and have estrogen-like effects, including bloating and weight gain. You should reduce the amount of processed, unfermented soy that you consume. However, eating small amounts of unprocessed fermented soy such as miso, natto, and tempeh is okay.

Respect Your Body's Rhythms

Your body follows its own cycle, and that goes for your digestive system, too. Like your brain, your stomach is more active during the day and quieter at night. This means that the later you consume a big meal, the slower your GI tract digests it. Also, the later in the day it is, the less likely you are to be up and on your feet, allowing gravity to assist in moving your system. So shrink your meal sizes as the day goes on.

Fill up on fiber

You probably don’t need to be told that a high-fiber diet is good for you. But what you should know is that supersize servings of fiber can sometimes block your digestive system. This is more likely to occur if your stomach and intestines are unaccustomed to such a diet or if you’re not consuming enough water to flush out your GI tract. To avoid these effects, always drink plenty of water with your meals; try to ingest your fiber earlier in the day

Eat Measured Amounts Of Meat

You probably don’t need to be told that a high-fiber diet is good for you. But what you should know is that supersize servings of fiber can sometimes block your digestive system. This is more likely to occur if your stomach and intestines are unaccustomed to such a diet or if you’re not consuming enough water to flush out your GI tract. To avoid these effects, always drink plenty of water with your meals; try to ingest your fiber earlier in the day

Eat Measured Amounts Of Meat

Meat takes more time for your digestive system to break down and pass through, leading to bloat. In addition, as much as 80 percent of the antibiotics sold in the U.S. are given to the animals raised for our plates. “Eating a lot of meat can expose you to unhealthy amounts of antibiotics that throw your gut bacteria out of whack and fill you with gas,”

Source: rd.com