How to remove a swollen belly

In many case we can have a swollen belly that has not always accompanied by a true global overweight.

The responsible for this situation are multiple factors: hormonal, a psychosomatic origin, gastric or intestinal origin (gastritis and colitis), food intolerances, wrong lifestyle and wrong nutrition.

Hormonal imbalances: Hormonal fluctuations in women in the second half of the menstrual cycle can promote bloating especially in women with irregular menstrual cycle or during the menopause.

Gastric and intestinal factors: indigestion, slowed gastric emptying, intestinal motility disorders, hiatal hernia, colitis and gastritis, peptic ulcer, constipation, irritable bowel syndrome are all causes of bloating.

Food intolerance : allergy and intolerance can cause gas and bloating. Many people make a sort of self-diagnose of the problem and eliminate some food , as milk .If you suspect an intolerance should be confirmed by medical tests.

Fluid retention: the excess in sodium, a sedentary lifestyle, poor circulation, can be the basis for fluid retention.

Lifestyle: smoking, using chewing gum, chewing too fast and drinking carbonated beverages are all factors that increase the bloating through the introduction of air into the stomach.

Eating habits: among the foods that cause bloating are: sugar, sweets, fried foods, bread, beans, raw onions, cabbage, grapes. Obviously the answer is different from individual to individual, these are just some general guidelines.

Psychosomatic factors: among the favoritetargetsof psychosomatic illness is surely the gastrointestinal tract. For example, it is demonstrated that perfectionist people are more vulnerable to stress and to irritable bowel syndrome.

It seem also that the people who have forms of dependence on partners or family, with low self-esteem and anxiety, have more risk of gastritis.

First it is useful to know if you have some food intolerance or if the swelling may have a gastro intestinal disease as a cause, so you must go to the physician and undergo some tests.

If the swelling is limited to the premenstrual period is useful take magnesium, also through food (bran, peaches, spinach and beets are rich in magnesium) and a draining herbal tea, made with nettle or dandelion.

In any case, here some tips to eliminate bloating:

• Eat slowly, savor each bite, chew at least 10-15 times longer

• Do not eat with the mouth open

• Drinking plenty of water but not directly by bottle

• Eat at regular times

• Not smoke

• Not use chewing gum

• Not drink carbonated beverages

• Take small but frequent meals

• Develop the abdominal muscles

• Have an active life, make sports or outdoor activities

• Not go to sleep immediately after eating

• Limit stress

• Take the draining tea, useful than those based on fennel, nettle, licorice.

From nutritional point of view I recommend:

• Foods low in sodium and rich in potassium

• Low GI foods, avoid sugar and sugary drinks

• Plenty of vegetables, high in fiber to avoid constipation by eating before the other foods

• Eat fruit between meals

• Limit legumes and foods that subjectively cause the problem

• Avoid sweets, pastries, snacks, sauces, fried foods

• Avoid bread, especially fresh

Some few more words about fruits and vegetables:

A diet rich in fruits and vegetables is an healthy diet, but if we suffer from irritable bowel syndrome and bloating, our allies can become enemies and worsen our situation.

As already mentioned there are foods that must be given before or between meals, but is useful know what foods are best and which to avoid. I remind you that the reaction is different, depending on the individual body, so these are only general guidelines:

Recommended foods : eggplant, lettuce, cooked fruit, bananas, cherries, dried fruit,

freshly squeezed orange or grapefruit

Foods to avoid: cucumbers, spinach, mushrooms, tomatoes, raw apple, melon, kiwi, pears.

Breakfast: coffee without sugar or a green tea, a fruit and a thin natural yogurt or a glass of skimmed milk or soy milk

Snack: unsweetened juice or a fresh or cooked fruit

Lunch: an abundant salad of mixed vegetables or cooked vegetables (boiled or grilled), whole rice or barley or spelt ( prefer these cereals to pasta )

Snack: unsweetened juice or a fresh or cooked fruit

Dinner: a large portion of raw vegetables or cooked vegetables (grilled or boiled) fish, eggs or white meat or a vegetable soup without legumes

 After dinner : a tisane