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Healthy Tricks to Help You Beat Bloat

Healthy Tricks to Help You Beat Bloat
Have a big event coming up, like a wedding or class reunion, where you want to look your best? Leading up to the big day, try the following tips to help banish bloat. While you won’t magically wake up a size smaller, you will look and feel better.

Stay Hydrated With the Right Fluids
Green tea or water with lemon have diuretic properties that help flush out excess fluids. Do your best to stay away from carbonated drinks like soda and sugary juices.

Consume Fiber in Moderation
If you’re not a regular veggie eater, start introducing them in small amounts with every meal. Don’t overwhelm your system by eating a whole head of cabbage or broccoli, which will only further upset your stomach. Instead, stick to fruit and bulb vegetables such as cucumbers, tomatoes, and onions. Aim for 3-5 servings of the below, that satisfy the USDA daily recommendation of 25g of fiber a day for women ages 19-50.

-    Medium size piece of fruit (orange, banana, apple)
-    1/4 cup dried fruit
-    1/2 cup cooked vegetables
-    1 cup raw salad greens
-    1/2 cup cooked rice, pasta, or cooked cereal
-    1 slice bread

Pop Some Potassium
While added sodium pulls more water into your cells, potassium’s job is to drive fluid out. American Dietetic Association recommends 4,700 mg per day, and bananas aren’t your only source. Other foods packed with potassium are potatoes (1,081 mg), tomatoes (900 mg), yogurt (579 mg), and some types of fish, like cod and halibut.

Minimize Condiments
Ketchup, barbecue sauce, mayo, pickles—while delicious—are high in sodium. Try your best to limit the intake of these extras to your meal.

Sideline Sodium
Though convenient when you’re busy, most microwaveable meals are unbelievably high in sodium and high-fructose corn syrup. The American Heart Association recommends no more than 1,500 mg of sodium a day. Do your best to plan ahead and have prepared meals in the fridge for the times when you know cooking dinner isn’t going to happen.

Give Up the Gum
Don’t make it a habit to chew gum or drink through a straw, as it will cause you to swallow excess air.

Spice Up Your Meals
You don’t have to rely on poached chicken and endless salads to look slim. Get creative and experiment with new spices and flavors to add to otherwise bland meals. Here are some sodium-free substitutes you can use to kick up the flavor: garlic, lemon, vinegar, basil, cayenne, chili powder, cilantro, cumin, curry, garlic powder, ginger, lemon, lime, mint, onion powder, oregano, paprika, rosemary, sage, and tarragon.

Eating Well Is Half the Battle
Here are more ways to help fend off bloating and tummy issues:
 - Increase physical activity during the day
 - Eat slowly, and consume smaller, more frequent meals
 - Drink beverages at room temperature
 - Take a walk after meals
 - Sit up straight during and after meals



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