Does your wardrobe consist of two different clothing sizes to accommodate a regular bloating cycle? The times when your belly is distended from being bloated or the skinny jeans won’t zip. It can be caused by the monthly menstrual cycle, constipation or something eaten. Whatever the cause, bloating can be banished and your wardrobe pared down to just one size with these bloat banishing health tips.

Can the Soda

Soda or any other type of carbonated beverage will cause bloating. The bubbles in the carbonation cause the belly to distend. Diet drinks (carbonated or not) that contain sugar substitutes can also cause air to build up in the stomach of people who have a difficult time digesting artificial sweeteners. Stick with plain water to prevent bloating.

Potassium Rich Foods

Potassium is a mineral that helps regulate the balance of fluid in the body and prevent bloating caused by water retention. Potassium-rich foods include bananas, tomatoes, cantaloupe, spinach, mangoes and nuts. Foods that are rich in potassium also acts as a natural diuretic and help keep excess fluid flushed out of the body.

Stop Swallowing Air

Particular eating and chewing habits cause us to swallow air, and the excess consumed air causes bloating. Drinking through a straw, talking while eating and chewing gum are habits that cause us to take the air. Change those habits, and you’ll swallow less air.

Probiotics, Calcium and Magnesium

Probiotics are good bacteria that the digestive system needs to stay on track. Probiotics can be found in certain yoghurt varieties (check label) or supplement form.

Getting the recommended daily amount of calcium and magnesium in the diet will also prevent bloating. Dairy products, such as yoghurt with probiotics, can serve double duty in preventing bloating by providing the body with the needed calcium and probiotics.

Walking and Massaging

Taking a short15 minute walk each day will keep food moving through the digestive system, preventing both bloating and constipation.

Massaging the belly helps to evacuate gas before it can build up and cause bloating. Begin the belly massage by pressing fingers near the hips, then slide fingers towards the ribs, across the belly then down towards the colon. Use light pressure and circular motion during the belly massage to relieve gas pressure and buildup.

Prevent bloating or banish bloating after it starts by eliminating carbonated sodas from the diet and adding foods rich in potassium, probiotics, calcium and magnesium to the menu. Limit the amount of air swallowed by ditching straws and chewing gum, plus add a daily walk and belly massage to your bloat banishing routine.