Having a bloated abdomen is a problem that affects many people, which is why it is very common to see constant inquiries about it on specialized sites. To be able to put an end to these discomforts and prevent the problem from becoming too serious, fitness expert Lucía Aguado has shared a video on her YouTube account with tips to curb that annoying bloating and keep the intestine healthier overall.
Her method is quite easy to follow, and there’s a star element: fiber. However, for it to work you must know how to take it properly; that is why the expert has also shared the steps to follow to take it correctly so that its effects are visible and you don’t suffer discomfort.
The Power of Fiber: The Key to an Invincible Microbiota
Fiber is the perfect fuel to protect the gut. However, not all fibers are the same and each plays a different role in our body. “Do you remember when Popeye ate spinach and got super strong? Well, something similar happens with your microbiota when you feed it fiber. A mucus-like layer is created that protects the walls of the intestine from evil invaders,” declares Lucía.
On one hand there is soluble fiber, which when mixed with liquids forms a kind of gel that slows digestion; this is perfect for providing a feeling of fullness for a longer period, controlling hunger spikes and avoiding cravings at all hours. We can find it in foods such as oats, citrus fruits, legumes, apples, carrots, or chia seeds.
On the other hand we have insoluble fiber, which helps food move faster through the intestines, making it the best option if you’re looking to “combat constipation and go to the bathroom regularly”. This type of fiber is mainly found in whole grains, nuts, wheat bran, and green leafy vegetables such as spinach.
The Four Key Steps to Take Fiber Without Bloating
One of the most common mistakes is to suddenly increase fiber intake. If you aren’t used to it, you can experience a counterproductive effect: more gas and more bloating. Faced with this, the most common thought that pops into people’s heads is to stop eating fiber, but the expert warns that this is precisely what should not be done. To take it correctly and avoid those unnecessary gases, the expert clarifies that you must follow these four steps:
- Start by prioritizing soluble fiber: Foods like oats are better tolerated at first and cause fewer discomforts than whole cereals.
- Prepare the foods properly: Soak and cook legumes thoroughly, hydrate seeds, and cook cereals a little longer than usual. Aguado also confesses what she was getting wrong at first: “My biggest mistake was starting to take chia directly in yogurt… The key is to hydrate it for at least eight hours so the intestine can absorb it.”
- Follow a system of progression and variety: Begin with small amounts (one or two spoonfuls of legumes) and gradually introduce vegetables of different colors. “Let your plates be like a rainbow,” the expert notes.
- Combine prebiotics and probiotics: Integrate foods that nourish your bacteria (prebiotics, the fiber itself) with living microorganisms that help your gut (probiotics present in fermented foods such as kefir, sauerkraut, kimchi, or kombucha). Lucía uses this trick to remember it: “Probiotics with O for organisms (the bacteria), and prebiotics with E for stimulus (the food that makes them grow).”
Five Habits to Heal Your Gut
In addition to nutrition, the expert explains that there are other habits to consider so that the intestine can look healthier indeed and thus stop bloating as frequently.
Having Adequate Hydration
If you don’t drink enough water, the protective layer that lines the intestine weakens, which makes digestion and the transit of food slower; which ends up causing more bloating. A simple gesture like drinking a couple of glasses of water on waking up and always carrying a water bottle helps improve problems like that.
Beware of Self-Diagnosis and Online Myths
Aguado warns about the tendency to eliminate foods on your own thinking you have intolerances or SIBO without first consulting a doctor. Removing foods without real control ends up weakening the microbiota and makes the problem worse.
Stress Control and Rest
Stress raises cortisol, damages the intestinal barrier, and alters the microbiota. Dedicating between 10 and 20 minutes in the evening to relaxation techniques helps calm the nervous system.
The Benefit of Pets
Living with dogs or cats helps reduce stress and promote physical activity, which ends up being a very beneficial factor for caring for the microbiota and thus having better intestinal health.
The Training
Aguado highlights the “gut–muscle axis”. And indeed, engaging in any type of physical activity not only helps the movement of the intestines flow better, but also helps the fiber ferment more effectively and generate substances that are key for muscle recovery. Moving at least 30 minutes a day, 3 days a week can make a substantial difference.
