1. Prevent Constipation.

Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. To prevent this, eat a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day)

2. Wheat Allergies or Lactose Intolerance

This is not applicable for everybody. But have yourself checked to rule this out. Some people easily bloat by taking in milk or wheat. Especially if you’re the acidic type.

3. Eat Slowly, and Surely.

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. There’s another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

4. STOP Drinking Softdrinks (Carbonated Beverages)

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly. Why not opt to drink freshly squeezed juices instead, or even better, WATER. Simply WATER.

5. Do You Love to Chew Gum?

While chewing gum can be an excellent past time, it can lead to swallowing air which can cause bloating. Stop it. Do something more productive instead.

6. Watch Out for Sugar-Free Foods.

The irony of too much avoidance. Did you know that artificial sweeteners are more dangerous than the real deal? If you want to be “health conscious” substitute sugar with Agave or Honey instead.

7. Take it Easy with SALT

Junk food, processed food, and fast food. These are heavily laden with salt and MSG. Salt contributes to dehydration, making our body crave for more fluid than we need. This causes our stomach to bloat. If you want to liven up your meal, put more pepper and spices instead.

8. Beans, the Musical Vegetable

If you think the famous Camote (sweet potato) is a musical fruit, beans is its vegetable counterpart. Eating too much is bad enough for gout sufferers, it causes our tummy to produce more gas.

9. Eat Smaller Meals More Often

Literally. Because our stomach can only handle so much and eating HUGE portions of meals in one sitting will cause our stomachs to expand and bloat.

10. YAKULT

Daily intake of good bacteria, AKA probiotics will help reduce bloating. Kaya nga I truly believe in the saying, yakult everyday, everyday OK. LOL. I’m not in any way sponsored by Yakult (I wish) pero not only does this drink taste  yummy, it eases bloating and help prevent acne.

My Final Word About Achieving a Flat Stomach

While these tips are handy, you cannot achieve a flat stomach without a proper diet and exercise. You can refer to the following posts below if you want to find out what I’ve done. Remember, fitness is not something you do for a month, two, or even a year. It’s a lifestyle change you have to be consistent for a lifetime!

• Wendler 531 – My Current Workout Routine
• Best Diet Deliveries in Metro Manila
• Project Sexy
• Workouts for Busy People
• TABATA