If you've got bloating so bad you think you might just pop, put an end to it today. Many people wake up with flat bellies, only to find that by the end of the day their stomachs are distended and painful. Fortunately, gastroenterologist Dr. Robynne Chutkan is sharing her expert plan to eliminate hidden causes of tummy trouble and beat your bloat.
Step 1: Start your day with an anti-bloat elixir
Many people are jinxing themselves right off the bat by reaching for bagels or sugary cereals first thing in the morning. These foods clog up your system and set you up for day-long gas buildup. Instead, get your system moving right away by blending together this fiber-rich elixir that helps food move through your digestive tract.
Aim to get 25 grams or more of fiber a day, but if you normally eat a low-fiber diet, start slow and gradually increase the amount. If you notice a little extra bloating at first, don't be deterred – most people's bodies will adjust to increased amounts of fiber over time.
Step 2: Supersize your lunch
Many people eat their biggest meal at dinner, but eating too late at night can cause a log jam in your gut. To help beat bloat, you should enjoy a three-course lunch instead. Make sure your lunch includes about 10 grams of fiber to help keep your food moving. Here's a good example of a fiber-rich, delicious lunch option:
- First course: Salad (add in all your favorite veggies and a light dressing)
- Main course: Grilled fish with sweet potato and a cup of steamed broccoli
- Dessert: A cup of fiber-rich fruits like raspberries and blackberries