Persistent flab around the middle can be a frustrating problem, but simple dietary changes may be all it takes to trim a few inches. Stomach padding can be excess fat or distention caused by retention of gas and fluids. A diet to lose the fat can help. Likewise, knowing which foods cause you to feel gassy and bloated can end painful, annoying stomach distention while allowing you to button your waistband with ease.
Basics
Bloating is a function of your digestive system and how it processes the foods you eat. As food moves through your digestive tract, the byproduct gas can be produced, ranging from painless and odorless to sulphurous and painful, due to distention of the intestinal walls. Fluid retention, as in the case with PMS, can also give your midsection a puffy feeling.
Dietary Causes
Bloating in the abdomen due to excess gas can be caused by a number of factors. For example, consuming too much fiber at once or gulping air---as with gum or extremely hot or cold foods---can cause gas to build up in the abdomen. So can consuming too much salt, alcohol, carbonated drinks or fatty foods. Likewise, consuming too little protein or water can cause your belly to bloat.
Biological Causes
For women, PMS commonly causes temporary bloating around the midsection. Bloating can also be a symptom of irritable bowel syndrome, or IBS. Consuming dairy products if you are lactose intolerance can produce bloating, too. Other causes for concern are Crohn's disease and obstructions due to cancer. If you are struggling with bloat that is uncomfortable and won't go away, consult your doctor.
Variations
The Flat Belly Diet, promoted by "Prevention" magazine, prescribes a certain eating plan intended to trim the midsection. The goal is to reduce fat around the belly, including around internal organs. During a four-day jump start, foods to be avoided include spicy foods, fried foods, foods with excess carbs and those made with sugar alcohols such as candy bars, according to Today.
Recommendations
If bloating around your middle is a concern, there are several sensible solutions to try. Reduce salty and fatty foods, along with carbonated beverages and alcohol. Make sure you are eating enough lean protein and drinking plenty of water. Eat lots of fresh fruits, vegetables, beans and whole grains---but increase intake of these high-fiber foods gradually. Finally, if you suspect an underlying medical cause, see your doctor.
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