It was all good just a meal ago. Even the flattest of stomachs experience bulging due to gas and bloating, and this is to be expected."Having a perfectly flat stomach all the time isn't normal," said Cynthia Sass, MPH, RD, a contributor to Health magazine. "After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion."
Although it can feel uncomfortable and put a temporary halt on getting into your favorite jeans or dress, abdominal bloating doesn't necessarily mean there is a larger health issue at play. You may, however, want to avoid or cut back on the following foods and habits that are sneakily sabotaging your waistline.
Eating fruit
Fruits like apples and pears can give you a gut overnight. Here’s how: Both are packed with fiber, making them perfect foods to lose weight. They’re so fibrous, however, that they can wreak havoc on sensitive tummies. If you find that filling up on fruits like these is causing you to balloon, cut your serving size in half.
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Chewing gum
Bad news for gum lovers: “A lot of people chew gum to keep them from eating between meals, but when you chew gum, you unwittingly swallow some air,” registered dietitian nutritionist Bonnie Taub-Dix, R.D.N., tells the Daily Burn. Per experts, that excess air can cause your intestines to balloon. Not to mention, most gums contain sugar alcohols, which have also been linked to the appearance of a full tummy.
Eating too fast
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"When you eat in a rush, you don't chew thoroughly, and that leads to larger food pieces sitting in your gut, waiting to be fully digested," New York City nutritionist Stephanie Middleberg, RD, of Middleberg Nutrition, once told Health magazine. Instead of eating on the run – increasing chances you’ll overlook how much you eat - schedule at least 20 minutes for a sit-down meal. According to experts, that’s how long it takes your brain to register it’s had enough; signaling you it's time to put your fork down.
Happy hour
When you think of booze and the belly, it’s usually the term “beer gut” that comes to mind. Unfortunately, for those indulging in a few extra brews during happy hour, that bloat isn't limited to your mid-section. In fact, as alcohol depletes your body of fluids and electrolytes -- kicking your kidneys into overdrive – your body begins to store all the water found in food or beverage causing tissues – like those in your face -- to swell.
Your stress level is to the max
As you may already know, stress hormones can aggravate your digestive system, causing gas and bloating. According to research published in the American Journal of Gastroenterology, one way to cope with daily stressors are popular techniques like cognitive behavior or relaxation therapy, both which can help prevent and relieve bloating.
Your sodium intake is well above recommendations
Love your packaged foods? Chowing down on snacks like crackers, chips, canned soups, salad dressings, cereals, and tomato sauce - all loaded with sodium – is one way to fast-track your way to bloat. It’s important to note that 2,300 mg of sodium is the daily recommended limit.
Skipping the gym
Believe it or not, laziness may also be to blame for your bloat. That’s right, too much Netflix and chill can lead to regular belly ballooning. The good news? A short walk outside or a 10-minute workout sesh in your living room is all you need to keep bloat at bay.
