To keep our health in optimal condition and therefore our stomach without bloating, there are no magic tricks or miracle remedies to use from one day to the next, but rather we must maintain good and healthy habits of life.

Fast anti-bloating diet

With this quick anti-bloating diet, we remind you of little tricks that are very easy to carry out in your day-to-day life that will help you forget about that discomfort. Something as simple as chewing slowly, steaming or boiling your food, not consuming carbonated beverages during meals, and getting a little exercise will help you get back to normal.

Eat slowly to avoid inflammation

To avoid a bloated stomach after meals, there is no better habit than getting used to eating slowly , using cutlery instead of hands and trying to avoid distractions such as television or the computer. Since this way we will be more aware of the real amount of food we eat at each meal.

Keep in mind that the feeling of satiety takes about twenty-five minutes to get from our stomach to the brain. So if we eat very fast, we will continue to feel hungry even when we have eaten enough food to not be hungry. In addition, if we eat very fast and do not chew each food enough, we are swallowing more air and causing abdominal bloating .

Eat small portions

Another mistake we make is eating large plates when what we should be doing is consuming smaller amounts at each meal . Ideally, you should change the two or three large meals of the day for four or five small meals.

Steam cooking

The way you cook food also helps to reduce the feeling of bloating . If you feel more bloated than normal, there are ways to cook maximizing nutrients and avoiding fat, you can resort to boiling, steaming, baking and ironing. Because a diet based on fried foods, batters, stews and stews is not good if you want to stop feeling bloated. If we choose these ways of cooking the food, the only thing we get is that they absorb more oil. And the body has a harder time digesting fats, so the feeling of bloating will be present after each meal.

Do not consume processed foods

A good tip is to stick to a diet that does not contain processed and packaged foods . Instead we will consume fresh foods such as fruits and vegetables that we will cook in a simple way. We will not eliminate fats from the diet but we will opt for a healthy fat such as olive oil, fish or nuts. We will opt for meats with low fat content such as chicken, turkey or rabbit and we will consume fish regularly (three or five times a week)

Avoid soda

Drinking soda or sparkling water with meals also doesn’t help you feel bloated. Instead, we must increase water consumption reaching two liters a day, forgetting about the consumption of drinks with caffeine or rich in sugar.
Incorporating some physical activity into your day to day is another element that will help reduce swelling.

You may not have much time at the end of the day with so many occupations that require your attention, but you can opt for simple gestures such as taking the stairs instead of taking the elevator of your building or not using the escalators and making it a healthy habit. .

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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