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Five ways to fight the bloat and get a flatter stomach

Evoke.ie logoEvoke.ie 3/08/2018 Yolanda Zaw
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Ask a group of women what body part they struggle with most and chances are, many will point to their middle. 

Sometimes no matter how much exercise you do or how well you eat, its hard to get rid of the bloated, uncomfortable feeling in your tummy. 

But there are ways to battle the bloat which can make a big difference to how you look and feel. 

Here’s 5 ways to battle the bloat 

  1. Timing is key
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Avoid eating too late in the evening as digestive functions slow down at night. Humans are evolved to eat in daylight so make sure you have your dinner as early as possible to allow your digestive system plenty of time to break it all down, at least a couple of hours before bed. 

Also, try to avoid eating your meals too quickly. Eating too fast and not chewing properly can lead to air swallowing which leads to bloating. Meals should last at least 30 minutes, experts say. 

Chewing more and eating slower can prevent bloating and also lead to you eating less as your body has more time to process that it is full. 

2. Rule out any allergies or intolerance 

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If you routinely suffer from bad bloating it could be related to a food allergy or intolerance. This needs to be confirmed by a doctor with a test. 

Continually consuming something that your body reacts to causes inflammation in the gut and bloating. 

If you suspect you may be reacting to something in your diet, see your GP for a diagnosis before you start eliminating certain food groups from your diet. 

3. Take it easy on the fizz

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Carbonated drinks, even diet ones, can cause gas to get trapped in your stomach. Try to reduce your consumption of fizzy drinks and instead sip on water with cucumber or lemon.

Peppermint and fennel teas can also help reduce bloating. 

4. Avoid salty, processed foods

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Highly processed foods tend to be high in sodium and low in fibre which can contribute to bloating. 

When buying processed, canned, or frozen foods read the label and make sure there is less than 500 mg of sodium per serving in any product — or a total of 1,500 to 2,300 mg of sodium per day.

5. Go high in fibre 

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Having too little fibre, fluids and physical activity can lead to constipation and bloating. Women need to consume 25 grams of fibre per day from things like whole-grains, fruits, vegetables, legumes, nuts and seeds. 

Pictures: 5 Signs Your Bloating Isn't Normal

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