Decrease bloating with these regular healthy habits

Digestive problems are on the rise due to unhealthy food consumption and bloating is of prime concern for many Americans. It is irritating, unlikable and is a real embarrassment especially in the morning hours. However, there are some precautions you can take to decrease bloating and maintain your digestive system.

Drink more water: You've heard it before, and here it is again: you should drink 8 to 10 glasses of water a day. Your gut needs adequate hydration to function optimally. Water and herbal tea are important to reduce bloating – no coffee, black tea, alcoholic and sugary drinks.

Be regular: Dietary fiber plays an important role in reducing the bloating by increasing the number of feces and moving it. Of course, fiber-rich foods are often dense so that you can choose between different fresh and whole-grain products. Some high fiber foods include plums, pears, radishes, beans, cereals, legumes, and figs.

Gut feelings: Some foods cause more bloating than others. Listen to your body to find out which foods make you feel bloated and which foods reduce swelling. Some of the foods that cause the greatest swelling are fatty foods, sugars, bread and cereals that contain gluten, non-fermented vegetables, grains, and dairy products, and some cruciferous vegetables such as cabbage and broccoli. Whenever possible, avoid chewing gum and carbonated drinks as they can deliver unwanted air to the digestive system.

Stay in motion: Regular activity can regulate bowel function and improve regularity. Some forms of exercise, such as Pilates, may help to lower the abdominal wall to a shallower position, making the abdomen flatter and decrease bloating.

Make less stress: Have you noticed that you feel stress in the stomach during stress (e.g., butterflies in the stomach)? Your gut contains more neurons than your spinal cord and often referred to as a "second brain." What happens in your head can control your digestive and gut processes! Relieving stress is easier said than done. Concentrate on what you can control here and now.