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Reveal Your Dream Belly: 3 Tips to Banish Bloat

Reveal Your Dream Belly: 3 Tips to Banish Bloat

Want a ‘magic hat trick’ to looking slimmer, fast? Getting rid of belly bloat can reveal the shape and definition you didn’t even know you had. And, since summer is coming, there’s never been a better time to de-puff the pooch.

Abdominal bloating is a condition in which the stomach feels full and looks, well, big! But how do you begin to banish the bloat? Follow these three steps for a real tummy transformation:

1 - Eat Your Way to a Flatter Belly

To whittle away inches from your waist, start with a diet that includes these belly-melting components:

Increase Your Intake of Fiber 

A diet of low-fiber, high sugar foods can send insulin levels skyrocketing, resulting in the storage of calories as fat. Tweak your diet by filling up on fiber-rich foods that will not only decrease bloating, but also increase the feeling of fullness, help the body's elimination process, and reduce digestive discomfort.

  • Asparagus: Full of antioxidants, this super-versatile spring veggie promotes a slim stomach thanks to the presence of both soluble and insoluble fiber. Bonus benefit: it’s a natural diuretic, facilitating the removal of water and waste to decrease a distended belly. Try adding a few chopped asparagus spears to your morning egg scramble or pairing them with hummus for an afternoon snack. 
  • Bananas: This fruit contains resistant starch, a healthy carbohydrate that your body digests gradually, which keeps you feeling satisfied for longer. Bonus benefit: Bananas may help prevent water retention in our bodies, thereby decreasing the risk for bloating.
  • Ginger: Used for centuries as a natural remedy for bloating, ginger root contains compounds that help push food through your GI tract and keep the belly feeling and looking slim. To fire up the gut (in a good way), add a pinch of ground or freshly grated ginger to one cup of hot water and sip the drink slowly before or after a meal.
  • Lentils: On Taco Tuesday, swap the ground beef or chicken for lentils. They contain insoluble dietary fiber, which can help protect your gut against digestive distress like constipation. 
  • Papaya: Papayas contain an enzyme called papain, which helps your GI system break down hard-to-digest foods. It acts as a mild laxative, helping the body to eliminate excess waste. The result? Less inflammation and decreased belly bloat.
  • Pineapple: Pineapple contains a natural digestive enzyme called bromelain, which reduces gas and bloating. Bromelain is found in abundance in the stem of pineapples, so make sure to blend it into your favorite smoothie or juice. 
  • Turmeric: This detoxifying spice is a natural aid for conditions like gas and belly bloat, thanks to its supporting role in bile and enzyme production, muscle movement, and nutrient absorption.
  • Yogurt: Yogurt contains beneficial probiotics, which help balance good bacteria and reduce the kind that can cause bloating. The high protein content also helps your stomach feel full for a longer period of time.

Fill Up on Good Fat

There’s a reason why the high-fat ketogenic diet is so popular. It works. The key is to opt for healthy monounsaturated fat. Add olives, olive oil, nuts, and avocados to your meals. In addition to keeping your stomach slim, healthy fats coat the stomach and allow for easy digestion.

Water for the Win 

In addition to good fats and fiber, a good belly-melting plan includes lots of water. Cut out carbonated beverages, which release carbon dioxide into the gastrointestinal tract and cause belly bloat. Also, drinking too much alcohol can dehydrate you, resulting in fluid retention. Water flushes toxins out of the body and acts as a diuretic to flatten a distended stomach. Opt for warm or room-temperature water and add lemon for a flavor kick.

2 - Focus on the Whole Body 

A common mistake is focusing on crunches and sit-ups. Working the abs in isolation isn’t going to burn too many calories. A sufficient caloric burn is necessary to blast any fat covering your ab muscles. Instead, focus on total-body exercises. Try cardio workouts two to three days per week, and moderate to high-intensity resistance training two or three days per week.

If you sit on a plane frequently or sit at your desk all day, make sure to get up and move your legs or take the stairs every hour.

3 - Look at Your Lifestyle

When you’re trying to blast belly flab, it’s also a good idea to look at your lifestyle and make changes where they’re needed. Stress and lack of sleep can affect bloating, so make sure to get enough rest every night and erase any anxiety with meditation, yoga, or a warm bath. Keep your salt intake to a minimum and choose fresh food over processed.

If your belly bloating and discomfort doesn’t respond to these tips -- and it's becoming a deeper problem -- consult a physician.




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