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How to Reduce Bloating (BLOATED BELLY FIX)

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a bloated stomach is an unattractive

unpleasant and sometimes plain

embarrassing thing while excess water

retention can cause parts of your body

to look swollen bloating is usually

caused by having too much gas in the

gastrointestinal tract normally gas that

is built up in the stomach will rise up

the esophagus and come out as a burp but

when the gas builds up in the loops of

the small intestine you'll experience a

heavy full feeling the trapped gas will

cause the belly to swell the skin to

stretch and many times this can cause

the stomach to ache so today I want to

go over eight things that you can do

immediately to reduce and prevent

bloating first you're gonna want to

limit the foods that are known to cause

bloating bloating is usually caused by

something that we eat so reducing these

foods from our diet will go a long way

for fixing this problem foods like

onions cauliflower beans and lentils can

be major contributors to the bloating

that you might be experiencing from time

to time that's because they contain what

are known as fodmap carbohydrates these

types of carbs cannot be digested

instead they're fermented by the gut

bacteria in the colon this produces gas

and may cause discomfort and bloating in

one study two groups were given either a

low or a high fodmap diet for two days a

high-fat map group had a greater level

of gastrointestinal discomfort and

bloating and they were much more

sluggish the good news about beans is

that you could reduce the FODMAPs and

beans by soaking and sprouting them this

won't completely get rid of them but

it'll help with the bloating other than

beans you'll also want to avoid things

like carbonated drinks when you drink


celsa or tonic you can't help but

swallow a lot of gas in the form of

carbon dioxide that gas will end up in

your small intestines causing you to

feel bloated out of all the different

carbonated drinks out there one of the

worst in relation to bloating is beer

that's because it also contains

fermentable carbohydrates like barley

and maize which can further contribute

to gas buildup and bloating dairy

products can also cause bloating

especially since 75 percent of the

population has a lactose intolerance

lactose is the sugar and milk and

lactose intolerant people aren't able to

break it down this can lead to gas

cramps diarrhea and of course bloating

the last group of foods you may want to

look out for are cruciferous vegetables

such as broccoli colleague

flower and brussel sprouts while all of

them are very healthy and they contain

lots of fiber and essential vitamins and

minerals unfortunately they're also very

high in FODMAPs so if you're struggling

with bloat and you eat a lot of

cruciferous vegetables

I suggest experimenting by cutting these

types of vegetables out of your diet for

a couple weeks to see if your symptoms

start to improve the second thing that

you can do to reduce bloating is reduce

your intake of sugar alcohols these are

commonly used as sweeteners in foods

that are labeled as sugar-free however

the problem is that these sugar alcohols

are considered to be once again high in

FODMAPs out of all the sugar alcohols

available the worst ones are sorbitol

mannitol and xylitol so you'll want to

look out for these ingredients

specifically whenever you get something

that's labeled as sugar-free or

something that contains sugar alcohols

and one study involving sorbitol

participants that ate 10 grams of

sorbitol per day had a significant rise

in gas and bloating while the

participants that ate 20 grams

experienced even worse digestive upset

symptoms like diarrhea and stomach

cramps not only do a lot of sugar-free

diet foods contain ingredients like

sorbitol mannitol and xylitol but

sugar-free chewing gums are also

notorious for containing these sugar

alcohols however usually with sugar-free

gum it'll be such a small amount of

sugar alcohols per piece that it won't

really cause problems as long as you're

not chewing more than like 5 pieces of

gum per day

in either case whenever possible instead

of having sugar alcohols go for stevia

which is a natural sugar-free sweetener

that won't cause bloating another often

overlooked cause of bloating is that you

might have a gut infection known as

small intestinal bacterial overgrowth or

sigh buh

you see there are tens of trillions of

both good and bad bacteria in your gut

the majority of them are located in your

large intestine and your colon but a lot

of the bad bacteria feeds on sugar so

when you eat too much sugar it can cause

the overgrowth of this bad bacteria

which winds up spilling over into the

small intestine other contributing

factors to sigh buh are low stomach acid

stress and some antibiotics that upset

the balance of the bacteria in your gut

what will happen is that the excess

bacteria in the gut will feed off of the

undigested carbs in the small intestine

this causes the carbs to ferment and

produce hydrogen

ass the hydrogen then feeds

single-celled organisms in the small

intestine called archaea this produces

methane gas and that excess gas in the

small intestines causes burping bloating

and flatulence this is what ultimately

causes sigh buh and out of all the

negative consequences of this bacterial

overgrowth the big symptom of sigh Bo is

bloating it can also cause diarrhea

constipation and abdominal cramping but

since I Bo is linked to a diet that's

high in sugar and alcohol there are

immediate steps that you can take to

improve this overgrowth of bad bacteria

the first step is to get rid of the

foods that are feeding the bad gut

bacteria that means cutting back on

sugary carbs and alcohol obviously you

would want to eliminate simple carbs

like baked foods breakfast cereals and

packaged cookies but to help rebalance

your gut bacteria you may have to get

rid of even complex carbs like whole

grains for some time until your symptoms

start to improve replace these carbs

with non starchy vegetables berries and

leafy greens after cleaning up your diet

the next step is to help restore your

good gut bacteria by taking certain

probiotics while most people would

assume that you need to fight a

bacterial infection with antibiotics

studies show that probiotics can be even

more effective in one study one group of

Seibel sufferers were given probiotics

for five days while another group was

given antibiotics surprisingly the

probiotic group showed significantly

greater improvements than the antibiotic

group the important thing is however

that you don't just go to the store and

get some random probiotic because

believe it or not it could make the

bacteria problem even worse the one that

you should get is called flora aster

because it's been proven in studies to

work specifically for fighting side Bo

I'll include a link in the description

in case you want to try that probiotic

the next way to reduce bloating is to

check to see whether your bloating is

caused by a food allergy this is because

many common food allergies can cause

bloating some ingredients that you might

be allergic to include lactose which is

the main carbohydrate found in milk

fructose or fruit sugar eggs wheat and

gluten you can test for these allergies

by going on an elimination diet you

would remove one of these ingredients

from your diet at a time over a period

of two weeks and see if you're bloating

problem has resolved however before

assuming that you have

allergy you'll want to first make sure

that you're applying the rest of the

bloating tips in this video to rule out

other causes if you want a more precise

allergy test you can get your doctor to

do an allergy skin test let's move on to

another effective way to reduce bloating

which is to take a peppermint oil

supplement bloating may be caused by

spasms in the muscles of the digestive

tract one study showed that peppermint

oil can act as an antispasmodic to help

reduce symptoms of irritable bowel

syndrome which includes bloating after

four weeks of supplementing with -

peppermint capsules per day 75 percent

of the peppermint oil group showed a 50%

reduction in irritable bowel syndrome

symptoms this was double the amount of

people that improve their symptoms

compared to the non peppermint oil group

peppermint oil has this effect because

of the menthol in it which helps to

improve digestive function and it helps

to minimize symptoms of indigestion gas

and bloating it relaxes the muscles in

the gastrointestinal tract by blocking

the calcium channels that are involved

in the wave-like contractions and

relaxation of the muscles in the

digestive tract peppermint oil also

improves digestion by stimulating

digestive enzymes and viola a systematic

review of all available studies showed

that peppermint oil was more effective

than psyllium husk fiber and

antispasmodic medications in combating

bloating and gas you can take peppermint

oil in a supplement form just make sure

that you don't eat too close to taking

it because it'll give you heartburn also

make sure you get delayed release or

enteric-coated capsules this way the

peppermint oil gets released in the

intestines rather than the stomach now

the next way to reduce bloating

is to regulate your fiber intake fiber

passes through your body without being

digested however soluble fiber can be

partially digested by the bacteria in

your gut a byproduct of this digestion

is gas and bloating another potential

reason why fiber causes bloating is

because it soaks up water this can slow

down its passing through the digestive

system making your stomach feel heavy so

adding fiber to your diet too quickly

can definitely cause bloating to get

around these problems with fiber make

sure that you are drinking at least a

half a gallon or around two liters of

water every day also introduced fiber

slowly and eat more soluble fiber such

as oats apples and berries rather than

insoluble fiber like wheat and barley

next up is a really easy thing that

you'll want to do to reduce bloating

which is to simply slow down while

eating this is more important than it

may sound because not only will eating

too quickly often lead to the same

problem where too much air enters into

the digestive tract and ends up being

trapped in the loops of the intestine

but everything that you eat has to also

be effectively digested and broken down

when you eat too fast your body doesn't

have enough time to properly process the

food that you just ate this is because

the digestive process doesn't only

involve organs like your liver your

stomach and your intestines it actually

begins in your mouth as you chew the

food in your mouth the enzymes in your

saliva begin breaking down the food that

you're eating by the time it goes down

your throat and into your stomach a

large portion of the digestive process

has already occurred but when you simply

gulp down food without chewing it

properly you're placing extra stress on

your gut as a result large pieces of

unprocessed food can become trapped in

the stomach leading to further gastric

discomfort and bloating eating slowly

will require what's known as mindful

eating on your part mindful eating can

help not only with bloating but it can

also help you feel more full without

eating as much food this is because

you'll only feel full after your brain

reacts to the chemicals that are

released by your body after eating the

problem is that your brain doesn't

detect these chemicals right away it

takes around 20 minutes to register them

this is why eating really fast will also

usually lead to overeating however if we

slow down by chewing our food we give

our brain the chance to catch up to our

body ultimately allowing us to feel

fuller from smaller portions and like I

said it'll also make the digestive

process easier and reduce the amount of

air that you accidentally swallow which

will also reduce bloating let's move on

to the last method that will reduce

bloating which is to reduce the size of

your meals

now even though some people will do

great with diet plans that involve

eating larger meals less frequently like

with intermittent fasting and the one

meal a day diet if you're experiencing a

lot of bloating and stomach discomfort

you may not do so well with these kinds

of plans eating

much at once can make you feel overly

full which will make you feel as if

you're bloated even if you don't have an

enlarged stomach or trapped air in your


if you feel bloated after eating large

meals you may find that your symptoms go

down if you get into the habit of eating

more frequent smaller meals throughout

the day remember not everyone is the

same so you want to make sure that

you're structuring your eating pattern

in a way that works optimally for you as

well as your body

well that's it guys I really hope this

video has helped you out if you enjoyed

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guys soon