1. Rule Out Wheat Allergies or Lactose Intolerance
Food allergies and intolerances can cause gas and bloating. Get a test to see what you are allergic to before you making too many guesses. It may be helpful to reduce the amount of suspected foods, such as dairy and wheat, or perhaps choose aged cheeses and coconut yogurts, which are lower in lactose.
2. Don't Eat Too Fast
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. Simply slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more times. There's another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying, which allows you to eat less, helping to keep a trim waistline!
3. Don't Overdo Carbonated Drinks
The fizz in carbonated drinks, including diet ones, can cause gas to get trapped in your belly. Instead, drink water flavoured with lemon, lime, mint and cucumber. Or just reduce the number of fizzy drinks you consume each day.
4. Don't Overdo Chewing Gum
Chewing gum can also lead to swallowing air, which can cause bloating. If you have a gum habit, alternate chewing gum with eating a healthy, high-fibre snack like fruit, vegetables, popcorn.
5. Watch Out for Sugar
Consuming too much sugar is a key factor for bloating. And I am not just talking about the obvious cakes, sweets and chocolate. White breads, pasta and rice all convert to sugar once consumed and cause blood sugar spikes, leading to hormone chaos and belly bloating!
Also it is essential, to cut down or eliminate alcohol completely is you want a flat tummy.
6. Eat Smaller Meals More Often
Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals. Eating more frequently can also help control blood sugar and manage hunger. Go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs.
7. Try Anti-Bloating Foods and Drinks
Peppermint tea, ginger, pineapple, parsley, fennel and aniseed are all worth including in your everyday regimes to control the bloat.
Toning and strengthening the abdominal muscles can help you look less bloated and improve your appearance, muscle tone, and posture, which is also very good for strengthening your back.