Follow These Tips for a Bloat-Free Belly

Updated at: Feb 17, 2018
Follow These Tips for a Bloat-Free Belly

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. So slow down and enjoy your food. Also, find some amazing tips to a bloat-free stomach.

Ariba Khaliq
Exercise & FitnessWritten by: Ariba KhaliqPublished at: Aug 03, 2017

Sarah is a self-proclaimed whole food junkie and has been consuming food this way for years. You'd think her eating habits would ensure that she felt 100% all the time, but regardless of her diet, she often found herself bloated and puffy on seemingly casual days.

For an extended time, she thought certain foods might be exasperating her gut, so she tried eliminating quite a lot of suspects with no luck. She even tried a variety of prep methods — mostly raw, mostly cooked, soaked nuts — but no matter what she did or eliminated, she constantly suffered uncomfortable days of bloating.

Recently, she did a 14-day cleansing program and was feeling great the few couple of days. But, on day four, her stomach was bloated and bumpy again. So she contemplated hard about what she'd done differently on that day. Then she recalled the container of raw carrots, celery and radishes she'd taken to work with her and how she'd eaten them while having fun around the office doing several different tasks.

Then she realized: She had only chewed each bite of food a few times before swallowing. She was so busy doing other work that not only was not taking the time to enjoy the food but wasn’t chewing it well also. She’s known about the fact of chewing food many, many times before swallowing and eating with mindfulness for a long time. But she didn’t realize how often she was doing just the complete opposite.

Considering how much our food needs to be broken down for good digestion, it’s no wonder her stomach had become bloated. Can you imagine the work her digestive system was going through trying to break down big pieces of carrot and celery? From that day on, Sarah shifted her habits just a bit and has been happily bloat-free ever since.

Here are her new happy-belly habits:

1. Try to focus on eating.

In an ideal world, we’d all have a lot of moments where we could sit and enjoy every meal, mindfully participating in each bite. Regrettably, this isn't reasonable for most people. So, stop what you’re doing and chew your food well before you move on.

2. Chew as much as possible and then chew a few more times.

Don’t count how many times you chew, but try to remember the more chewing you would do, the less stress you would put on your gut. Having less stress leads to less bloating and less bloating leads to a healthier you.

3. Ensure you take smaller bites.

What you need to realize is that, when you move about while eating or not being aware, you at times end up taking bites that are too big, which leads to swallowing food before it's chewed properly. So, be sure you take less significant bits so that there is enough room to chew things up well.

4. Restrain from super hot and super cold foods.

Parallel to taking less significant bites, eating food that is comfy in temperature will make chewing easier. When food is tremendously hot or super cold, we have a tendency to chew as little as possible before swallowing. So make sure that what you eat is at a pleasant temperature, so that you could chew a little more before swallowing.

So eating a raw diet with a minimum processed foods is a large part of healing the body and lessening the pressure and stress. In case you’re someone who loves veggies and value real food but still ends up getting a big, bloated belly quite often then try to chew your meal a little more. Having a bloat free stomach is only a few habits away.

Image Source: Getty


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