Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Reduce belly boat naturally
Introduction- Why Inflammation Causes Belly Bloat
Mostly people don’t know What is the difference between the cause of bloating and inflammation. They think both are same but they are not, here is a difference between them:
Difference between bloating vs inflammation:
- Bloating is temporary and caused by gas which is trapped in the gut or fluid retention in the digestive tract.
- Inflammation is the body’s immune response to injury or irritation. When your gut is chronically irritated then it swells and leading to “puffy” weight that doesn’t go even you try to restrict your calorie and this cause of belly inflammation.
The modern diet is main reason of many chronic inflammation symptoms because of high sugar intake, refined oils and stress. When the body is stressed or dehydrated then it holds onto water as a survival mechanism and cortisol which also known as the stress hormone targets the abdominal area for fat storage. If you want to make an Understanding of inflammation belly fat then you have to take first step which is reversing it.
Understanding the Link Between Hydration and Inflammation
Water is the body’s natural detoxifier but also the most overlooked factor in hydration for inflammation.
1. How Dehydration Triggers Water Retention and Bloating
The dehydration bloating occurs because your body panics when you have low water intake. Body wants to prevent total dehydration so it hoards every drop of fluid which is store in the extracellular spaces around your stomach. This results in water retention belly which is a soft and puffy which makes you feel heavier than you are.
2. Electrolytes vs Plain Water — What Your Body Really Needs
If you drink gallons of plain water then it will flush out essential minerals. If you want proper electrolytes for digestion then you need a balance between sodium, potassium and magnesium. These minerals will help you to move water into your cells rather than letting it sit outside them which causes bloating in your body.
3. Signs You Are Not Drinking Enough Water
- You have brain fog or fatigue.
- Dark yellow urine.
- Dry skin and lips.
- Constant hunger cravings.
Effective Hydration Habits for a Flatter Stomach
To have a gut-friendly hydration then you need to know that timing and ingredients of drink will matter just as much as quantity.
1. How Much Water You Should Drink Daily
The “8 glasses” rule is a standard in which bio-individuality matters. A good rule of thumb is to drink half your body weight of water daily and increase it if you exercise or live in a hot climate.
2. Anti-Inflammatory Drinks to Add Daily
The anti-inflammatory drinks will soothe the gut lining and also help to reduce gas in your gut.
- Lemon Water
- Coconut Water
- Aloe Vera Juice
- Ginger Water
- Green Tea
3. Drinks That Can Spike Inflammation in Your Body
- Sugary Drinks: You should avoid this because it feed bad gut bacteria and increase gas in your gut.
- Packaged Juices: It has stripped of fiber and high in fructose.
- Excessive Caffeine: It will lead you to dehydration and it will increase cortisol in your body.
Fight Inflammation with These Powerful Healthy Fats
Healthy fats for inflammation are important for hormonal health and reduce bloat in your body.
1. Why Low-Fat Diets Increase Belly Inflammation
Low-fat products replace fat with sugar and artificial additives to maintain flavor. These additives trigger insulin spikes and gut irritation in your body which leading to omega-3 belly fat issues where the body stores fat due to metabolic stress.
2. How Omega-3 Fats Fight Chronic Inflammation
Omega-3 fatty acids can produce substances which called resolvins and it help to stop inflammation. Anti-inflammatory fats help to repair the gut lining and prevent toxins from entering in your bloodstream and which cause bloating.
3. Healthy Fats Source You Should Be Eating
- Almonds and Walnuts
- Chia & Flax Seeds
- Fatty Fish
- Extra Virgin Olive Oil
- Avocado
4. Fats You Should Avoid
- Refined oils like soybean, canola and corn.
- Hydrogenated oils.
- Fried foods because it is high in trans-fat.
Anti-Inflammatory Foods That Reduce Belly Bloat
A belly fat reduction diet isn’t about to starve yourself but it’s about feeding your body that kind of foods which help to boost your immune system.
1. Top Foods That Fight Inflammation Naturally
Tip: You should focus on color. The more vibrant the food then it means that food has high antioxidants.
- Turmeric: It has curcumin which is a powerful anti-inflammatory compound.
- Ginger: It will help you to relief from nausea and gut stagnation.
- Leafy Greens: Spinach and kale will provide magnesium to the body.
- Berries: It is high antioxidants and low sugar.
- Garlic: It has prebiotic properties which help to feed good gut bacteria.
- Oats: It has Beta-glucan fiber which helps to regulate blood sugar in your body.
- Yogurt: It has probiotics which help to balance the microbiome.
2. Best Spices for Reducing Belly Swelling
Spices is the easiest way to create foods that reduce bloating:
- Haldi: It helps to reduces systemic inflammation in the body.
- Jeera: It aids in your digestion and enzyme secretion in the body.
- Ajwain: It will give instant relief to gas and acidity.
- Black Pepper: It increases absorption of turmeric.
- Cinnamon: It helps to stabilizes blood sugar levels to your body.
3. Fiber-Rich Foods That Improve Digestion & Reduce Bloating
Soluble fiber absorbs water and forms a gel which helps to stool pass smoothly without irritation. However, it increases fiber slowly to avoid temporary gas.
Foods That Increase Inflammation & Cause Belly Bloat
You need to that how to identify foods to avoid for bloating.
- High-Salt Foods: It has excess sodium which holds onto water immediately.
- Too Many Carbs or Sugars: It feeds yeast in the gut which cause fermentation and gas.
- Ultra-Processed Foods: It acts like toxins that the body tries to dilute with water.
- Dairy: Most of the people are lactose intolerance that’s why it is a major cause of why belly bloats after eating.
- Gluten: It can cause leaky gut and processed foods inflammation in the body.
Lifestyle Habits to Reduce Belly Inflammation
Your lifestyle for gut health can show how your body processes food that’s why you should follow these habits:
1. Slow Eating & Proper Chewing
You need to know that digestion begins in the mouth. Gulping food swallows air and forces the stomach to work harder to break down food which leads to bloating.
2. Stress and Cortisol → Inflammation
When you are stressed then your body will release cortisol. If you have high cortisol levels then it will shut down digestion and encourage reduce stress belly fat storage.
3. Sleep & Gut Connection
If you having poor sleep then it will increase inflammatory markers. You should aim for 7–8 hours to allow the gut to repair itself.
4. Light Exercise to Improve Digestion
Habits which lead to stagnant digestion.
- Walking: A 15-minute post-meal walk will help you to moves gas through the digestive tract.
- Yoga Poses: Pawanmuktasana is best yoga for bloating.
- Stretching: You should do some gentle twists massage the internal organs.
A 1-Day Anti-Inflammatory Meal Plan
Here is a simple anti-inflammatory diet plan that help you to reset your gut.
- Breakfast: You should take smoothie with spinach, berries, chia seeds and almond milk.
- Lunch: You can take Grilled chicken or you can have tofu salad with mustard oil dressing and walnuts.
- Snack: You can take almonds and a cup of ginger tea.
- Dinner: You can take steamed fish or lentils with roasted vegetables and a small portion of quinoa.
Hydration: you should take a Sip warm lemon water throughout the day for hydrate your body.
Conclusion
You don’t need a radical detox to fix a bloated belly. If you want to Reduce inflammation naturally then you should focus on consistency over perfection. If you are adding one anti-inflammatory food and one extra glass of water in your day then this anti-inflammatory lifestyle will help you to lower your systemic inflammation and improve your digestion.
Most of the people notice a significant reduction in belly bloat solutions within 48 to 72 hours of cutting out processed sugars and also increase hydration in your body.
Coffee loaded with sugar and creamers or if you drink it on an empty stomach then it can spike cortisol and trigger chronic inflammation symptoms to your body.
Yes. As you introduce good bacteria, the “war” against bad bacteria can cause temporary gas. This usually settles within a week of a daily gut health routine.
Vegetables like broccoli and cauliflower have raffinose and sugar that remains undigested until bacteria ferment it that’s why you should steam these veggies then it will make them easier to digest.
If you gulping large amounts of water during a meal can dilute digestive enzymes. It is best to hydrate 30 minutes before or after eating.
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