How to reduce bloating?

I am going to tell you how to reduce bloating, which can be pretty uncomfortable... But firstly, what is bloating? 

Bloating is a swelling in the abdominal area. It happens because you may be overeating, or eating too fast. Here is a tip from me. Try to chew your food as much as you can and take your time. If you eat too fast, you will trick your body in thinking that you are not yet full and you will be still hungry, but if you eat slowly that will not happen. Try to chew your food at least 15-20 times, before swallowing it. Do not forget that it takes about 20 minutes for the signal that you are full, to reach the brain! So, if you eat faster, your brain will think that you are still hungry. 

Also eat in a smaller plate, because again, you will trick your mind that you are still eating a plate full of food, but on the other hand the portion size is much smaller. That's it for tricking your brain. :) Now comes the difficult part... Try to avoid junk food as much as you can and eat healthy. 

1. Try to minimize the consumption of carbonated drinks, because the air bubbles in them cause bloating. Instead of soda try ice tea, which is a diuretic and cleans your body from inside out.

2. Substitute chips for a healthier alternative. Snack on something healthier.

3. Avoid overeating refined carbs, such as white flour bread. Instead try brown rice,whole wheat grain and similar.

4. Avoid table salt as much as you can. The sodium in it is not good for your body.

5.The same is valid for canned food. If you can not avoid it, opt for low sodium ones and do not eat canned food every day.

6. Try Probiotic Yogurt (like Kefir) instead of your daily dairy products. I know I can not give up on cheese, but at least I can substitute milk and yogurt with a healthier alternative. Probiotic yogurt will boost the bacteria in your gut, helping you to digest in a healthier way.

7. Always remember that a good diet reduces bloating and do not neglect drinking plenty of water! 8 glasses a day should be enough. 

8. Add some lemon to your water and drink it first thing in the morning. It helps to clean your body. 

9. Again same with salt, try to avoid refined sugar and choose a healthier alternative, such as brown sugar, agave nectar or even honey.

10. Juice often.

11. Say farewell bloating! ;)