reduce stomach bloating: 9 daily habits | reader's digest · 2016-09-10 · reduce stomach...

6/8/16, 11:48 AMReduce Stomach Bloating: 9 Daily Habits | Reader's Digest

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Reduce Stomach Bloating: 9 Daily Habits That FlattenYour BellyBeware of booze

istock/jaroszpilewskiMost of us associate bloating with beer (hence the term "beer belly") but any alcoholicbeverage could make your stomach puff up for multiple reasons, according togastroenterologist Robynne Chutkan, MD, in her book The Bloat Cure: 101 NaturalSolutions for Real and Lasting Relief. Alcohol wipes out the beneficial bacteria in yourdigestive system that normally keep bloat in check; it can lead to gastritis and liverdamage, both of which cause bloat; and it’s high in calories. However, you don’t need toabstain completely. Just try to consume no more than a drink a day. Read on for more of

http://www.amazon.com/Bloat-Cure-Natural-Solutions-Lasting/dp/1583335781/ref=sr_1_1?ie=UTF8&qid=1462287168&sr=8-1&keywords=bloat+cure



Dr. Chutkan's natural solutions to reduce stomach bloating.

Cut down on caffeine

istock/Sami SertSince caffeine is a well-known diuretic, it’s logical to expect to move water and salt out ofyour body, and thus reduce bloating. But caffeine may cause dehydration, which makesyour digestive system sluggish and possibly lead to blockages. We regret to inform coffeefans, but when it comes to bloat, the less caffeine the better. Here is when bloating isnormal (and when it's not).

Skip the sports drinks

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Sports drinks are marketed as an alternative to soda, but unless you’re a pro athlete orexercising like one, give them a pass. These beverages are full of artificial sweeteners,extra sodium, and other salts, all of which can cause bloating. Many also have asurprising amount of calories. After you work out, replenish your fluids with plain oldwater or unsweetened, unflavored coconut water.

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Look beyond the beans



istock/PoppyBWe all know that beans cause gas, but did you know that kale, cauliflower, and broccolicontain the same gas-inducing compound, called raffinose? Because our bodies areunable to completely digest naturally occurring raffinose, the bacteria in the colonferment it, creates stinky methane, and causes bloating. You should not eliminate theseveggies from your diet since their nutritional benefits far outweigh the bloatingdrawbacks, but you can take Beano or Bean-zyme (they contain an enzyme that helpsbreak down raffinose) before you’re about to consume any of them. Check out theseconvincing reasons beans help with weight loss.

Switch out processed soy

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istock/Sean824Soy contains compounds that are chemically similar to estrogens and have estrogen-likeeffects, including bloating and weight gain. You should reduce the amount of processed,unfermented soy (the kind found in soy milk and soy cheese) that you consume.However, eating small amounts of unprocessed fermented soy such as miso, natto, andtempeh is okay, says Dr. Chutkan. If you’re lactose intolerant and rely on soy milk asyour dairy substitute, substitute almond milk, coconut milk, or rice milk instead.

Respect your body's rhythms

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istock/PeopleImagesYour body follows its own cycle, and that goes for your digestive system, too. Like yourbrain, your stomach is more active during the day and quieter at night. This means thatthe later you consume a big meal, the slower your GI tract digests it. Also, the later in theday it is, the less likely you are to be up and on your feet, allowing gravity to assist inmoving your system. So shrink your meal sizes as the day goes on. If you want to go outto eat, go for lunch or brunch. Added bonus: These meals are usually cheaper thandinner, so you’ll save money. Here's how eating late at night can make you fat.


Fill up on fiber (the right way)

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You probably don’t need to be told that a high-fiber diet is good for you. But what youshould know is that supersize servings of fiber can sometimes block your digestivesystem. This is more likely to occur if your stomach and intestines are unaccustomed tosuch a diet or if you’re not consuming enough water to flush out your GI tract. To avoidthese effects, always drink plenty of water with your meals; try to ingest your fiberearlier in the day, when your stomach is most active; space it out so you don’t eat allyour fiber in one meal; and take a vigorous walk after you eating to trigger peristalsis,the natural movement of your gut muscles.

Eat measured amounts of meat



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Meat takes more time for your digestive system to break down and pass through, leadingto bloat. In addition, as much as 80 percent of the antibiotics sold in the U.S. are givento the animals raised for our plates. “Eating a lot of meat can expose you to unhealthyamounts of antibiotics that throw your gut bacteria out of whack and fill you with gas,”says Dr. Chutkan. Adjust your diet so that you consume no more than four ounces ofanimal protein a day.

Quit smoking



istock/ljubaphotoWe’ll let Dr. Chutkan give it to you straight. “Smoking is guaranteed to add to your bloatin three important ways,” she explains. “You end up inhaling and swallowing a lot of airwhen you smoke; the toxins in cigarette smoke cause inflammation in the lining of yourstomach and intestines, which makes you bloated and uncomfortable; and smoking killsof benefical bacteria in your digestive tract, leading to overgrowth of bloat-causing badbacteria.” Here are 23 tips to help you quit smoking for good.


Ready to beat bloat?

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Robynne Chutkan, MD, is the founder of the Digestive Center for Women in ChevyChase, Maryland, as well as a faculty member at Georgetown University Medical Centerin Washington, D.C. During the course of her practice, she has treated thousands ofpatients who've been troubled by bloating and gas. If you're interested in learning moreabout the different causes of bloat and how to combat them, take a look at her book TheBloat Cure: 101 Natural Solutions for Real and Lasting Relief.

http://www.amazon.com/Bloat-Cure-Natural-Solutions-Lasting/dp/1583335781/ref=sr_1_1?ie=UTF8&qid=1462287168&sr=8-1&keywords=bloat+cure

reduce stomach bloating: 9 daily habits | reader's digest · 2016-09-10 · reduce stomach...

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