I eat healthily and consciously, but recently I have been facing more and more with a sore stomach. So I’ve changed my diet a bit in the last few weeks and would like to share my “anti” flat stomach tips with you.
Avoiding bloating has nothing to do with losing weight
Regarding my tips, it is important to note that the gas stomach strategy is not a diet. So you won’t lose weight if you follow the tips. But having a bloated stomach is very annoying and the points help you to feel comfortable again with a flat core.
Don’t drink gas
Carbon dioxide in beverages is like legumes, it puffs up the stomach and makes it look bigger. So drink plenty of still water for a flat stomach. 2-3 liters of still water daily is best.
Take your time while eating, chew long enough
Enjoy meals in peace! When you eat hastily, you swallow a lot of air, which then gets into the intestines and leads to gas.
In general, it helps to shift down a gear for a flatter stomach, since the stress hormone cortisol is released, which inhibits the metabolism. Instead of burning the absorbed energy, cortisol stimulates the storage of fat deposits in the lower abdomen.
Eat small portions
Large and lavish meals cause gas. Here it can help to distribute the food intake a little differently over the day and rather to eat 5 smaller meals instead of three large ones.
Legumes are healthy and provide a lot of vegetable protein and fiber and keep you full for a long time. As a disadvantage, however, they can burden the digestion and cause annoying gas. Here it helps to reduce the number of legumes and slowly get the digestion used to the high amount of fiber in beans and co. In addition, the correct preparation (throw away the soaking water!), As well as the addition of inflating spices such as caraway or cumin helps.
Eat less raw vegetables
Vegetables are healthy and must be on the menu, but raw vegetables are difficult for the stomach to digest. Instead of large quantities of raw vegetables, sauté them briefly before eating to avoid flatulence. Warm meals are easier for the intestines to process than raw vegetables.
Certain vegetables such as onions, beans, leeks, or cabbage are also more difficult to digest and can lead to gases. But this is very individual, so I treat cabbage very well but have problems with onions. Carrots, cucumber, broccoli, and zucchini are usually well tolerated. Bitter vegetables like artichokes or rocket are helpful and stimulate digestion.
Sugar promotes the growth of fungi and “bad” bacteria, so the intestinal flora can get out of balance and more gases are formed. When consuming sugar, insulin is also released, which in turn inhibits fat breakdown in the abdominal region. For your flat stomach, you should therefore avoid sugary foods such as sweets, cakes, etc.
Avoid sugar alcohols such as xylitol, sorbitol, mannitol, etc.
Diet and sugar-free foods such as chewing gum or bars often contain sugar alcohols as sweeteners, which the body cannot digest well. If consumed in large quantities, these lead to flatulence. The sugar alcohol sorbitol, which is often used in sugar-free chewing gum, is known for the fact that large quantities of it lead to digestive problems.
Even sweet fruits are often responsible for a bloated stomach if the body cannot break down the sugar properly. Dried fruits such as plums also contain a lot of fiber, which can lead to flatulence. Here it helps to drink plenty of water with dried fruits.
Pears naturally contain sorbitol, which can cause gas. Therefore it is better to eat less often or to reduce the gases quickly through exercise.
Milk can hit the stomach if the milk sugar (lactose) it contains cannot be digested if it is intolerant. Here it helps to switch to plant-based alternatives such as almond drink, rice drink, or oat drink.
Movement from outside leads to movement from inside
Exercise also stimulates the intestines. If there is a lack of regular exercise in everyday life, digestion often does not function optimally and flatulence is a possible consequence. So I like to go running regularly, here you will find my motivation.
Use herbs and herbal teas
A cup of fennel tea or cooked fencer as a vegetable is very good for digestive problems and flatulence. As a spice, caraway stimulates the gastrointestinal tract and makes every dish more digestible. The beneficial effects of the herbs can be enhanced in the form of caraway, fennel, and anise tea mixture.
Clarify food intolerance
If the flatulence does not go away despite the tips or if it always occurs after consuming certain foods, it helps to clarify intolerances with a doctor. Possible food intolerances are lactose, fructose, eggs, or foods containing gluten. If intolerance is found, the corresponding foods should be avoided.