Are you having trouble fastening your jeans? Worried about that annoying little belly pooch when you go to the beach? Then you are not alone. Surveys show that belly bloating affects up to 30% of Americans. However, the good news is that there is something that you can do about it. The following article discusses five bloat-free foods that you can eat in order to have a much flatter looking belly.
1. Eat More Potassium-Rich Foods.
In most cases, extra fluid accumulates in the stomach and causes it to bloat due to an imbalance between the two minerals known as sodium and potassium. When your sodium level is too high, your tissues will retain fluid. You can restore the proper balance by increasing your potassium intake to 4,700 mg per day or 4 ½ cups of produce.
Specifically, you will need to add foods such as watermelon in order to have a flatter-looking belly.2 Watermelon contains 92% water and is rich in potassium.3 In addition, foods such as potatoes, bananas, oranges, and cooked spinach are also good choices in order to have a flatter looking belly. You should always try to get your potassium from food sources as opposed to supplements when possible.
According to Leslie Bonci, RD, MPH, director of the sports medicine nutrition for the Center for Sports Medicine at the University of Pittsburgh Medical Center, taking potassium supplements can cause potassium to build up in your body and could lead to heart attack or heart rhythms particularly in people with heart or kidney problems. So, be sure to consult a doctor before considering taking potassium supplements.
2. Enjoy Probiotic Yogurt.
If you have a disproportionate amount of bacteria in your stomach, it can cause your digestion to slow down and your belly to swell out according to research published in the Alimentary Pharmacology and Therapeutics. If you will eat 4-ounces of fat-free or low-fat yogurt with active cultures daily, this will cause an increase in your intestinal movement and alleviate problems with constipation, according to the Journal of the American Dietetic Association.
3. Eat Pineapple.
Pineapple contains an enzyme known as bromelain which helps to decrease inflammation and to digest proteins. A few slices after a large meal can help digest your food better and prevent bloating according to Ana Alexandre, personal nutritionist and trainer.
4. Go nuts.
Nuts are a terrific source of magnesium. If you do not get enough magnesium, it can disrupt the part of your brain that regulates melatonin which in effect will disturb restful sleep.5 This causes the stress hormone cortisol to be released, which is a stress hormone that can cause weight gain and belly bloat.6 In addition, without proper magnesium levels, it will cause you to crave more carbohydrates which in turn will cause your tummy to swell from eating too much.
5. Feast On Fatty Fish.
You should eat mackerel, tuna, and/or salmon at least 2-3 times a week. These types of fish have healthy omega-3 fatty acids which are much less likely to be stored as belly fat. Although we all face problems from time to time with excessive belly bloat, there are some things that we can do. So, why not consider adding these five bloat free foods to your diet in order to achieve a flatter looking belly today?