Days are getting longer, temperatures are climbing higher… which means summer is (almost) here! Whether it’s camping adventures, pool times, vacations… there are plenty of ways to enjoy those warmer days. The last thing we want to worry about is a “bloated stomach”, right? Bloating happens when your stomach feels temporarily swollen after eating. It can cause minor pain and discomfort in your waistline. Today, we’ll break down 5 tips to reduce bloating so you can get out there and enjoy summer worry-free.
#1 Try to slow down when you eat.
Consuming foods quickly can cause bloating. Chewing slowly and more intentionally reduces the amount of air you swallow in your food and, in turn, lessens belly bloat. Practice “mindful eating” by taking the time to be aware of what you are eating and what it tastes like. You can also take a sip of water in between bites. For more mindfulness tips, check out the “Mindful Eating” channel on Wellbeats.
#2 Limit your sodium intake.
We’re not saying to break up completely with chips and salsa, but it helps to lower your sodium intake if you are experiencing bloating. Other foods typically high in sodium include pretzels, canned soups, french fries, sauces, crackers, and cheese.
For tips on how to check for sodium levels on a Nutrition Label, check out this video here.
Or, if you simply need help on how to practice portion control, watch this video here.
#3 Avoid chewing gum.
Although this tip might seem odd, chewing gum causes you to swallow extra air, which can lead to bloating. If you find yourself constantly reaching for a stick of gum throughout the day, maybe reach for a breath mint instead.
#4 Consume foods that fight off bloat.
Foods high in water or containing probiotics can help lessen belly bloat. This includes foods like cucumbers, watermelon, strawberries, and yogurt.
If you’d like to learn about examples of healthy macronutrients (carbohydrates, proteins, and fat), check out this video here.
#5 Play a Wellbeats class!
Or, to put it simply: get active. Whether it’s going for a walk outside, getting up from your desk every hour, taking the stairs, or, yes, playing Wellbeats, try to move your body consistently throughout the day to reduce bloat (bonus points if you do it after eating!)
While there are plenty of other ways to reduce bloat, the most important thing to remember is it will pass, and to not let the occasional “bloating” stop you from any of the summer activities you want to do.
Got a tip of your own? Share it in the comments below.