It’s been said that a flat belly is the evidence of fitness. That is entirely possible. Being lean and defined will definitely show up in the belly. It’s a good feeling to look down and like the shape of your abdomen. It’s also disheartening when you have worked hard to look great, but your abdomen is distended, and you feel miserable. Listed below are some tips from AFPA, the American Fitness Professionals & Associates, to stop bloating so that you can more easily enjoy the fruits of your labor.

Common Causes of Bloating

1-Swallowing too much air while drinking or chewing gum.

2-Eating too much or too quickly

3-Abdominal adhesions due to surgery

4-Bacteria that produce gas when they break down food in your digestive system

5-Intestinal disorders like irritable bowel syndrome, inflammatory bowel disease, Crohn’s disease, Leaky Gut Syndrome and small intestinal bacteria overgrowth

6-Undiagnosed stomach infections

7-Fluid retention due to a high-salt diet, diabetes or kidney failure

8-PMS or pregnancy

9-A regular smoking habit

10-Gallstones or liver disease

11-A diet high in fibrous foods (especially if it’s a new change)

12-Consuming carbonated beverages

Possible Remedies

1-Eat smaller portions for every meal and chew your food thoroughly

2-Rule out food allergies and intolerances

3-Follow a diet that is low in carbohydrates and allows 0 grams of added sugar. The body holds onto water to dilute sugar and sugar also causes inflammation which causes fluid retention.

4-Avoid carbonated beverages

5-Follow a diet that is high in soluble fiber

6-Eat probiotic rich foods such as yogurt and sauerkraut

7-Avoid salty foods and added salt at the table

8-Don’t chew gum

9-Keep a food diary so you can look back and see what you have eaten when you’re bloated.

Sometimes chronic bloating can be a sign of numerous health conditions. If these tips don’t help your bloating, see your doctor. If your bloating is paired with symptoms like unexplained weight loss, a build up of fluid in the abdomen, blood in your stools or severe abdominal pain, go to the doctor very soon. Pay attention to your body, it’s the only place that you have to live. 😉