Limit or quit dairy if you have found that you deal with this annoying problem. Replace the milk with almond milk. Nowadays bloated feeling is troublesome and has become a problem for more people.
Even if you wake up in the morning with a flat belly, you find that during the day belly becomes painful with cramps and bloating discomfort. To avoid this, the famous Dr. Oz offers you an effective plan:
1. Start the morning by eating fiber
According to this specialist, bagels, baguettes and sweets are to blame for bloating that you face. Moreover, if you consume these products at breakfast is even worse.
It is preferable that you start the morning with unsweetened green tea or a drink which contains more fiber. For example, in a blender, mix water with a tablespoon of psyllium husk, 1 tbsp chia seeds, a cup of fresh pineapple and a large handful of spinach leaves.
It is also important to drink water in the morning on an empty stomach at room temperature or warm water with lemon juice and ground flaxseed. If you have a diet low in fiber you will notice a slight feeling bloated at first, once you enter more fiber in your diet. You do not have to give up this habit, suggests Dr. Oz who says this effect is normal, but that will disappear shortly.
2. Eat a nourishing lunch, instead of doing this for dinner
Do not eat at the dinner table an excessive amount of food; instead try to eat mostly at lunch, says Dr. Oz. Also, do not eat too late in the evening, as this will disrupt the quality of sleep, and digestion. To avoid feeling bloated you feel in the evening is recommended to eat at lunch a larger amount of food, including fiber.
Here is an example of the famous Dr. Oz recommended lunch:
- Appetizer: salad with raw vegetables
- Menu: grilled fish with sweet potatoes or pumpkin and a cup of steamed broccoli
- Dessert: a cup of fresh fruit rich in fiber such as raspberries and blackberries. But you can opt for apples, pears and grapefruit
3. Choose a light dinner
After a hearty lunch is recommended to opt for a light dinner because excessive meals taken late in the evening are hard to digest.
A small bowl of shredded chicken, chopped vegetables and rice is a good choice for dinner, says Dr. Oz. Remember also, it is good food to be chopped as well as possible, because your digestion will be better.
4. Do not consume dairy
To get rid of bloating you have to give up dairy, says Dr. Oz who claims that over 75% of people may face at some point in life with lactose intolerance. Then the risk of bloating is a much larger one and the effect is disturbing.
You can replace dairy with some equally tasty alternative: almond milk, coconut milk, sesame milk, tofu and soy yogurts.
5. Eat fennel seed
If you need a quick fix for bloating and gas, Dr. Oz recommends you fennel seeds. Chew 1/2 teaspoon fennel seeds before each meal.