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Everyone occasionally feels that somebody's slipped a balloon into his or her lunch and then blown it up after it hit their tummy. Whether it's caused by retained fluid, "that time of the month", or something else seems, at the time, pretty irrelevant. The accumulation of intestinal gas and liquids in the small intestine that leads to that bloated, uncomfortable feeling can cause your favorite jeans to suddenly seem 2 sizes too small and your normally sunny disposition to take on the aspects of the granddaddy of all thunderstorms.

There are a multitude of things that can cause you to feel bloated including overeating, an infection or blockage in the intestine, the hormone imbalances associated with PMS, constipation, anxiety and stress, intestinal parasites, even eating too fast or gulping down a soft drink. For many of us, the problem is simply a combination of too much salt and caffeine, an improper diet and not nearly enough water.

So what can you do to avoid that bloated feeling? Start by getting regular exercise and chewing your food more slowly. Avoid fatty foods and foods containing lactose, sorbitol or fructose. Avoid carbonated beverages, sparkling beverages or fizzy drinks. Even chewing gum or sucking on hard candy can cause bloating for some individuals. Eat more natural foods, including plenty of fruits and vegetables. Drink at least eight glasses of water each day since constipation can also cause that bloated feeling. GRADUALLY add fiber to your diet; wholegrain cereals for breakfast, wholegrain pasta and bread, brown rice and beans are good choices. But change your diet slowly, too much fiber can initially cause you to become constipated and this lead to more severe bloating. Avoid coffee, regular tea or chocolate since they all contain caffeine that over-stimulate the digestive tract and lead to bloating. Watch your intake of fast foods, cured meats and prepared soups as these are often high in sodium, a prime factor in retaining fluid. Oh, and get rid of the salt shaker

But if you're already feeling bloated, it doesn't do much good to be told what you should have done. You want solutions. And the good news is that are some things that can help you fight that bloated feeling and get rid of the retained fluids. The best choice for breakfast is a bowl of oatmeal. Oatmeal contains silica, an excellent natural warrior in your battle with fluid retention. Cranberry juice is also good for breakfast, or throughout the day, and besides fighting infections

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