The ways to shed belly bloat

If you need to trim belly bloat in just a few days, here is your healthy plan to making it happen, fast.

1. Carbohydrates
Avoid: High-carb foods such as bagels, pasta, pretzels, and cereals

The rationale: Your muscles store a type of carbohydrate called glycogen.   Every gram of glycogen is stored with about three grams of water.   Unless you're running a marathon or triathlon soon, you won't likely need to be stockpiling carbs. Cut your carbs, and you'll temporarily train your body to access this stored fuel and burn it off, while also draining off excess stored fluids.

Swap it out: Use one slice of whole grain bread for your sandwich at lunch and add extra protein, such as turkey slices. Swap your afternoon pretzels for nuts or seeds. At dinner, stick to brown rice if you need a starch.




2. Salt and highly processed foods
Avoid: Salt, salt-based seasonings, and highly processed foods

The rationale: When you consume a lot of salt, you'll temporarily retain more fluid, contributing to a sluggish feeling, a puffy appearance, and extra water weight.

Swap it with: Salt-free seasoning blends or fresh or dry herbs.






3. Alcohol, coffee and other acidic drinks
Avoid: Alcohol, coffee, tea, hot cocoa, and acidic fruit juices

The rationale: Coffee and acidic drinks can irritate your gastrointestinal tract, causing swelling.

Swap it with: Plain tap water







4. Spicy foods
To avoid: Black pepper, nutmeg, cloves, chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish, ketchup, tomato sauce, and vinegar

The rationale: Spicy foods can stimulate the release of stomach acid, which can cause irritation.

Swap it with: In place of these spices, give dishes a flavor boost with fresh or dried herbs like dill, basil, mint, sage, tarragon, and rosemary instead.

5.Chewing gum
The rationale: By chewing gum, you are also swallowing air, which gets trapped in your gastrointestinal tract and causes pressure and bloating.

Swap it out: If you want something crunchy, reach for some nuts, like roasted or raw unsalted sunflower seeds. If you want a minty taste, brush your teeth instead.







6. Vegetables, fruits that cause bloating
Avoid: Legumes, cauliflower, broccoli, brussels sprouts, cabbage, onions, peppers, and citrus fruits

The rationale: It boils down to the fact that certain foods simply create more gas in your gastrointestinal tract.

Swap it out: Cook up green beans, mushrooms, and squash.