We frequently associate the swelling of the abdomen area when we have eaten too much.
However, the causes can also be the accumulation of liquids or gases. Inflammation can also be linked to digestive problems such as gastritis or constipation.
Tips to feel better and have a flatter abdomen
By ingesting more salt than necessary, the body retains fluids. The result is a rounded silhouette. You can replace it with spices, vinegar and lemon. Either of these options will help your meals not be tasteless.
However, be careful with the spicy. Nutmeg, black pepper, chili, onion, garlic, tomato sauce and vinegar can cause inflammation in the upper part of the stomach. You can use them to flavor meals, but do not abuse them.
Consume a lot of water and juices without sugar
In addition to staying hydrated, water will help prevent fluid retention and combat constipation. You should drink at least two liters per day.
Sugar-free juices will also help reduce inflammation of the abdomen. The fruits of orange color are the most recommended because of their high content of fiber, antioxidants, vitamin C and beta carotene. Oranges, carrots, melons and peaches are some options.
Eat fewer carbohydrates
Refined carbohydrates are the worst for abdominal bloating. This is because, having been stripped of their fiber, they are nothing more than empty calories of nutrients. A clear example is the white flours that are consumed in breads, pasta or pizza.
Eat more cooked vegetables
Although its nutritional value is not equal to that of raw vegetables, they occupy much less place in the intestine. It will be better to steam them to reduce the loss of nutrients to a minimum.
Avoid gas-producing foods
There are certain foods that produce gas or flatulence in the digestive system in general and in the intestinal tract in particular.
Among them are beans, peas, lentils, cauliflower, broccoli, Brussels sprouts, cabbage, onions, citrus fruits and peppers.
The carbonated drinks also favor the presence of gas inside our body, causing an inflamed abdomen. Similarly, by consuming chewing gum, you ingest air that travels directly to the digestive system.
Eat slowly and reduce portions
Eating fast produces gas and leads to overeating. In contrast, eating slowly will help good digestion.
Take time to savor each bite, and leave the cutlery on one side of the plate each time you bring food to your mouth. A healthy meal should take about 20 minutes.
It is also advisable to eat in small portions divided into several meals a day.
These will be easier to digest and will not bulge your abdomen.
Avoid acidic drinks
Alcohol and coffee can irritate your intestinal tract and cause inflammation. Drink these drinks in moderation. When finished, drink a glass of water.
Avoid fried foods
Fried foods take much longer to digest. In addition, they generate a feeling of heaviness.
However, fats are also necessary for the health of your body. Opt for monosaturated acid fats, such as those found in olive oil, avocado and nuts.
Consume fibers, but in moderation
The fiber helps to make a good digestion and avoid constipation. However, it should not be consumed in excess because it can generate flatulence, abdominal distension and diarrhea. Incorporate it into your diet little by little.