Built-up gas inside your stomach can be uncomfortable–it can distract you and make you lose focus. But don’t worry, with just a few tweaks in your diet and lifestyle, you can banish bloating and that gassy feeling. Here are five ways to prevent the puff.

Say no to carbs at night.
Foods such as bread and pasta may cause you to retain water. Elizabeth Somer, dietician and author of the book, Food and Mood, suggests you consume more juicy fruits and vegetables such as melon, cucumber and celery–eating them is an excellent way to flush out excess ? in your system. "We need sodium to survive," she explains, "but because we often eat too much of it, our bodies retain water to dilute the blood down to a sodium concentration it can handle. Eating produce with high water content helps the dilution process, so your body can excrete excess sodium and water."


Never eat in a rush.

In a hurry to finish your food? When you eat too quickly, you swallow a lot of gas-producing air that will most likely build up in your stomach. It’s important to chew your food well with your mouth closed. Also, remember to drink straight from the cup instead of using a straw.

Apply pressure.
Patricia Raymond, M.D., gastroenterologist, says that you can ease the discomfort of gas by massaging your abdomen in the direction of your GI tract. How is it done? Press your fingers near your right hip and slide them up toward the ribs across and down near your colon in a circular motion.

Relax.

Believe it or not, stress can contribute to bloating. According to Kristi King, RD, a spokesperson for the Academy of Nutrition and Dietetics, stress hormones speed everything up including your digestive system, which can cause diarrhea and bloating.

Stop drinking canned sodas.
Love drinking carbonated drinks? Then it might be the reason you feel bloated all the time. Dawn Jackson Blatner, RD, author of The Flexitarian Diet, explains that because of the fizz and bubbles in these drinks, gas gets trapped in your belly, causing you to feel puffy and bloated. Jeannie Gazzaniga-Moloo, R.D., a spokesperson for the American Dietetic Association, suggests you stick to plain water instead.

SCREENCAP: Youtube.com Michelle Phan; GIFs: Giphy

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