I have a friend who can drink a gallon of sparkling water
and maintain a perfectly flat stomach. I, on the other hand, am extremely
sensitive to any and all potential belly bloaters, including "bubbly"
H2O. For this reason, I'm particularly conscientious about a handful of habits,
at least 24 hours before I'll be wearing a form-fitting outfit, or sporting a
swim suit.
If you're like me, and you have any midriff-bearing
activities on the horizon, here are eight tricks that can help prevent
uncomfortable, distressing belly bloat!
Avoid Carbonated
Drinks
I adore sparkling water and all natural seltzer, but the
little bubbles that add pizzaz can cause your belly to swell like a balloon
filled with air.
Instead, stick with flat water, sip on hot or chilled ginger
tea, or add fresh grated ginger to your green or black tea, water, or meals.
Ginger has a calming effect on your GI tract and can help reduce gas, which
adds to belly bloat.
Curb Salt and Sodium
Water is attracted to sodium like a magnet, so when you're
heavy handed with the salt shaker, or you eat sodium-rich foods like bread, or
soy sauce, you'll retain more water, which can leave you looking and feeling
puffy and bloated.
To alleviate water retention or prevent this effect, choose
high potassium foods, including avocado, papaya, mango, banana and cantaloupe.
Potassium is a natural diuretic, so it helps flush out surplus sodium and fluid
and de-bloat your body.
Nix Gas-Producers
While they're incredibly healthy, if you want to avoid
bloating, steer clear of gas-producing foods, including broccoli, cabbage
cauliflower, cucumbers, onions, Brussels sprouts, celery, apples, and beans.
Each naturally produces gas, triggering an expansion of your midsection.
Fruits and veggies less likely to create this effect include
carrots, zucchini, bell peppers, cantaloupe, grapes and berries
Eschew Alcohol
It may seem counterintuitive to avoid alcohol to prevent
bloating, since it's dehydrating, but alcohol's diuretic effect can trigger
rebound water retention, leaving you feeling puffy and swollen. Instead, stick
with water, but to make it feel special, add fresh sprigs of mint, slices of
lemon, lime, or a few mashed berries.
Sidestep Surplus
Carbs and Sugar
Your body has the ability to store roughly 500-700 grams of
carbohydrate as glycogen, energy "piggy banks" your body stockpiles
for fuel. Some glycogen is stored in your liver, but most is stowed in muscle, and
for every gram you stock away, you also amass about three grams of water. When
you eat more carbs and sugar than usual, you retain more glycogen and fluid,
which leads to a spike on the scale and a bloated feeling.
While I don't recommend avoiding carbs altogether, there are
healthy ways to keep them in check. For example, make veggies the main
attraction in each meal, along with lean protein, a little healthy fat, and a
small portion of a healthy whole grain. Instead of ordering Chinese take-out
(which typically includes mondo portions of rice and sauces laden with starch
and sugar), whip up a simple stir fry made with a few handfuls of veggies,
shrimp or tofu, in a sauce made with brown rice vinegar, coconut oil, fresh
squeezed citrus juice, garlic, and fresh grated ginger, over a small scoop of
brown or wild rice.
Dodge
"Bulky" Foods
Foods that take up a lot of space in your stomach, like big
salads and popcorn, are healthy choices most of the time. But if you want your
stomach to look flat, your best bet is to keep your portions small, and reach
for fruits and veggies that take up less space in your stomach, like cooked
carrots and unsweetened, preservative free dried fruit (a half cup of cooked
veggies is the equivalent of one cup raw, and a cup of fresh fruit shrinks down
to a quarter cup when dried). You'll get a healthy dose of vitamins, minerals,
and antioxidants, without a lot less belly distention.
Thwart Air-Expanders
Skipping meals, eating too fast, chewing gum, sucking on
hard candy or mints, and drinking through a straw all cause you to swallow more
air, which can get trapped in your belly, creating a poochy look. To avoid it,
don't let more than five hours go by without eating, slow down, chew your food
well, take your time with meals and snacks, and nix the other habits.
Steer Clear of Spicy
Foods
I've fallen in love with hot peppers and fiery spices, from
jalapenos to harissa, but they can irritate the GI tract and increase gas
production. Prior to baring your belly, keep your meals simple, and reach for
GI-soothing herbs and spices for seasoning, including mint, rosemary and
cinnamon.
Cynthia Sass is a registered dietitian with master's degrees
in both nutrition science and public health. Frequently seen on national TV,
she's Health's contributing nutrition editor, and privately counsels clients in
New York, Los Angeles, and long distance. Cynthia is currently the sports
nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays
MLB team, and is board certified as a specialist in sports dietetics. Her
latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings,
Drop Pounds and Lose Inches.
