Many of us suffer from bloating on a more or less recurring basis, but the good news is that a few simple tips can help prevent belly bloating.

Bloated belly: drinking enough is essential
Bloating can be directly linked to poor hydration. On the one hand, because a poorly hydrated food bowl stagnates too long in the digestive system. The result: food ferments, which generates gas that causes bloating… On the other hand, because poor hydration often leads to water retention: the lack of water pushes the body to make reserves “just in case”.

This can cause swelling of the stomach but also of the face, hands… This phenomenon is amplified when we consume too much salt and during the premenstrual period. The solution: drink enough water every day, if possible between 1.5 and 2 liters.

Note: herbal teas, broths and other soups count as water intake. At the same time, you can opt for a cure of activated charcoal, an ally of digestion!

Limit your salt intake to avoid bloating
Excessive salt consumption aggravates water retention: it is better to limit your consumption to avoid bloating. By the way, reducing your salt consumption can also prevent high blood pressure… In practice, we prefer spices to salt to spice up our dishes, and we don’t put the salt shaker on the table: We should also be wary of hidden salt, which is present in many “ready-made” commercial foods: hamburger, breaded fish, chips, soy sauce, pickles…

The list is long: we can even find it in sweet desserts and pastries. The best solution to hidden salt is to use homemade products whenever possible.

The right proportion of fiber
A lack or excess of dietary fiber can lead to bloating, generally accompanied by other digestive problems (e.g. diarrhea, constipation, stomach aches), because it has a great influence on the speed of intestinal transit and the quality of digestion. Fiber is mainly found in fruits and green vegetables, legumes, whole grains and pulses. The best thing to do is to seek medical advice to find out how much fiber you should increase or decrease your intake.

Strengthen your abdominal muscles
Sometimes, the swelling of the belly is linked to a lack of tone in the abdominal muscles: muscles that are too relaxed lead to a slowing down of intestinal transit and the accumulation of gas, which makes the belly swell… Regularly practicing a sport is then the best solution.

Some sports are known for their flat stomach effect, such as running for example, but in the end, you should choose an activity that you enjoy. Otherwise, you risk giving up quickly…

Learn to breathe better
Breathing exercises to get a flat stomach? The idea may seem strange at first, but nevertheless, certain breathing exercises, such as the false inspiration thoracic for example, can gently build up the abdominal muscles. The other advantages of these exercises? They are easy to do and don’t present the risks of injury associated with abdominal sessions…

By the way, they also help to reeducate the perineum after childbirth, which limits the risks of organ descent and urinary incontinence.

Fighting stress
The mechanisms of stress can have a heavy influence on the digestive system: they can cause inflammation of the digestive mucosa, which leads to various disorders such as bloating and stomach aches for example. In order to fight stress effectively, you must first understand the cause and then implement effective solutions: sometimes, it is enough to delegate more tasks at work or at home, for example. In addition, massages or relaxing activities such as meditation and yoga can also help.