1) Eat cleaner and more live bacteria foods, drinks and foods that are anti-bloating
A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (“good” bacteria) may help reduce bloating. Eat mores salmon, avocado, raw almonds, watermelon, sauerkraut, Kefir, kombucha, kimchi, pickles in brine ( sea salt & water), Miso soup, berries, garlic, oatmeal.
2) Go poop! Constipation?
Constipation bloats your belly, and one easy way to get rid of it is by starting each morning with a Oatmeal , blueberries and add a lil bit of cinnamon for an extra help kick this guarantees your body a daily dose of fiber or grab a veggie omelet with asparagus, water rich tomatoes and diced red bell peppers, onions and cooked in raw coconut oil. This omelet will help ease gas and help flush waste from your system. I can drink a cup of coffee and it will help me go to the bathroom. Scientists have observed — by way of some very invasive studies — that coffee of any sort can stimulate the distal colon, which helps push waste out of the body more quickly. Coffee has a compound called chlorogenic acid that triggers higher stomach acid levels and also higher production of gastric acid per an article done by The Washington Post.
3) Drink Sassy Water
Start drinking a full recipe of Sassy water, which contains water, cucumber, grated ginger, mint leaves and a sliced lemon. A way to help get your bloated belly Flatter is by drinking this hydrating water. It helps prevent fatigue and reduces water retention and your risk for constipation. Drinking this recipe not only encourages you to increase your water consumption each day, this water also will soothe your stomach because of the ginger. We have to stay well hydrated, so aim for at least 8 glasses of liquid each day,
4) Limit your sodium intake
Highly processed foods tend to be high in sodium and low in needed nutrient fiber, both of which can contribute to that bloated feeling. Sodium retains water and less fiber means things are not moving along in your colon like they should. Start reading food labels. Stay away from processed, canned, and/or processed frozen foods. Aim for 1,500 to 2,300 mg of sodium per day.
5) Try to avoid Carbonated Drinks, chewing gum and sipping through a straw
The fizz in carbonated drinks will cause gas to get trapped in your belly. Instead, drink sassy water. Also keep in mind that eating or drinking to quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air which in return can bloat your belly.
6) Don’t Eat Too Fast.
Slow down on your chewing. Eating to fast and not chewing your food well can cause air swallowing that leads to bloating, Enjoy your food.
7) Unpasteurized Cheese
Gouda, Provalone, Gruyere, and Cheddar are just a few of the varieties of cheese which are ripened and aged by anaerobic Lactobacilli or “good” bacteria. These foods are ideal to carry live cultures because the nature of the cheese acts as a protectant against acid in the stomach which kills most beneficial microbes before they can reach the habitable environment of the small intestine per Natural Living idea’s.
8) Fermented Cod Liver Oil
You’re probably already familiar with the many health benefits of fish oil, however fermented cod liver oil is a whole different experience. This is one of the oldest “super foods” on the market. It dates back thousands of years and was used by many different cultures. Fermented cod liver oil is not only chock full of probiotics, it also supplies a massive amount of vitamin D – a nutrient in which an alarming number of people are lacking due to our tendency to avoid sun exposure. Fermented cod liver oil also packs a mighty punch of vitamin A, which (no matter what you’ve read recently) is great for your skin and eye health, as well as for cellular regeneration. Per natural Living idea’s
9) Apple Cider Vinegar
Praise for apple cider vinegar is being sung with gusto all around the world and in every natural health nook and cranny on the internet. While the health benefits of this incredible “super food” have become fairly common knowledge, what you may not know is that raw, unfiltered apple cider vinegar is also a natural probiotic. Use raw ACV to add flavor to salads and other veggies, sprinkle it over snacks like popcorn, or add it to beverages like tomato juice and tea for a powerful full-body health boost! Per Natural living Idea’s
10) You eat diet or low-calorie products
Artificial sugars such as aspartame and sucralose have been added to everything from diet beverages to gum and candy. But the low or no calories come at a cost. While the FDA has recognized zero-cal sugar substitutes as safe, they’re serious bloat inducers. Artificial sweeteners hang around your stomach a long time because your system doesn’t digest them well. per natural living
11) Eat every 3 to 4 hours….
It’s very important to eat every three to four hours . It helps to boost your metabolism and balances your blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating.” Also don’t forget to snack on flat belly foods.
The ultimate flat-belly menu
Best breakfast: oatmeal with berries, cinnamon and coconut oil or omelet with red-bell peppers, garlic, onions cooking in coconut oil. .
Best snack: 1/2 cup of sauerkraut with 10 raw almonds.
Best lunch: Spinach salad with sliced avocado, grilled chicken, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.
Best snack option 2: 1 organic apple, 1/4 cup red bell peppers and cheddar cheese
Best dinner: Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic.
Don’t forget your sassy water ………
12) Flat belly Exercises
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