How to Reduce Bloating with Your Diet

Posted on

How to Reduce BloatingYou can get rid of the extra pounds with a healthy diet and exercise but what about the bloating? If you do not overeat but feel bloated after eating, it could be due to food intolerance. Unlike food allergies, food intolerances occur when the body cannot properly digest a particular type of food. Some experts say the swelling due to fluid retention others say it is gas in the stomach. Here are a few tips on how to reduce bloating with your diet:

How to Reduce Bloating

Cut Sodium

The recommended daily intake of sodium is 1500 mg. However, almost all people consume double that amount. Add less salt to your meals. Also, look at the food labels and choose the ones that are lower in sodium.

Add Potassium-Rich Foods to Your Diet

Foods rich in potassium help the body get rid of retained water that accumulates in the abdomen. Healthy portions include 1 medium banana, 1 medium baked potato with skin, 1 medium papaya and 1 medium cup of cooked spinach.

Cut Alcohol Sweeteners

Low calorie foods containing sugar substitutes to sweeten should be avoided, which include sorbitol, mannitol, xylitol and lactitol alcohols. The bacteria in the intestine cause gas in the stomach and thereby swelling.

Cook Vegetables and Fruits

Despite being healthy foods, fruits and raw vegetables may cause the abdomen to swell. To avoid this, cook before eating.

Cut the Soda, Candy and Chewing Gum

Drinking through a straw, chewing gum, sucking on candy, and drinking soft drinks makes you swallow air. This air enters the digestive system via the enlarged abdomen.

Shake Reducing Swelling or Edema

This shake is used by the body to excrete water and gas that makes you feel more bloated person. Often, water retention and gas are responsible for bloating.

A Smoothie for Controlling Bloating

The four key ingredients of this smoothie are:


The bacteria “friendly” yogurt helps remove gas that accumulates in the stomach when the food is not digested properly. However, if you are lactose intolerant or allergic to milk, eating yogurt could bring more gastrointestinal complications, including swelling.


Ginger is more effective than many drugs to reduce gas, bloating and indigestion. Herbs that help eliminate gas are known as carminatives. Ginger is a particularly effective carminative. It helps relieve gas, bloating and cramping.


Bananas are rich in potassium, which adheres to excess sodium to remove the body.

Cardamom (An Ingredient Used For Many Years to Improve Digestion)

In a blender, combine 12 ounces of nonfat plain yogurt, 2 ripe bananas, peeled, 1/2 cup skim milk, 2 tablespoons honey, 1 teaspoon peeled and grated ginger, 1/4 teaspoon cardamom cast powder and 1/2 cup of crushed ice. It liquefies and you can drink it right up.

So, these are a few tips for how to reduce bloating you can easily follow and see results.

Leave a Reply

Your email address will not be published. Required fields are marked *