berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears.
You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums.
6. Hold The Hot Sauce
If you love four-alarm food, lay off the Tabasco, barbecue sauce, and garlic for a few days while de-bloating. Spicy foods stimulate the release of stomach acid, causing irritation. Give dishes a flavor boost with in-season fresh or dried herbs such as dill, basil, mint, sage, tarragon, and rosemary. You can also use curry powder or lemon or lime juice—all perfect with fish or chicken. Also, steer clear of black pepper, nutmeg, cloves, chili powder, onions, mustard, horseradish, and acidic foods such as catsup, tomato sauce, and vinegar.
7. Ditch The Diet Foods
Avoid low-calorie or low-carb products containing sugar alcohols, which go by the names xylitol or maltitol and cause gas, bloating, and worst—diarrhea. And don’t reach for a stick of gum when you’re trying to quell that sugar craving. Instead, satisfy your sweet tooth by using a little maple syrup on your morning oatmeal or yogurt snack.
8. Control Your Liquor
Steer clear of alcohol for the next few days to maximize your body’s belly-flattening capabilities. Alcohol causes dehydration and may slow your body’s ability to eliminate that excess weekend waste, so if you had a little too much to drink this weekend, start chugging the H20.
It’s best to eliminate that occasional glass of wine, beer, or hard alcohol this week while you’re on a skinny jeans crusade—all are high-acid beverages that can irritate your GI tract and cause swelling.
9. Do Some Activity Every Day
A study from Spain’s Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating. That’s because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion. Take a short walk after meals or pedal lightly on a bike at the gym to help relieve bloat.
More Belly Bloat Remedies
If you want extra belly-flattening aids, consider one of these products to soothe your belly problems.
• Get gas relief with an over-the-counter product such as Gas-X.
• Try peppermint capsules to kill bacteria that cause bloat and aid digestion.
• Stay regular by increasing fiber with flaxseed or a fiber supplement such as Benefiber.
• Take a daily probiotic capsule. Dr. Wolf likes Align, Digestive Advantage Intensive Bowel Support, and Pearls IC Intensive Care Probiotics.
A definite belly-flattening “don’t” is weighing yourself every day, says Gans.
“Bloating is about how you feel. A lot of women will start weighing themselves daily—it’ll drive them crazy and could be discouraging. Go by how your clothes feel rather than letting the scale rule your week.”