A flat stomach starts from within.

No amount of crunches and sit-ups can make up for poor digestion and posture—two factors that can sabotage a toned midsection.

A host of issues can produce bloating, even if you’re within a healthy body weight.

“The gastrointestinal tract is a vast ecosystem,” says Liz Lipski, PhD, CCN, author of Digestive Wellness (McGraw-Hill). “When we don’t eat right, it disrupts the workings of this ecosystem. The result is an unhealthy digestive tract and a bloated stomach.”

Since a number of conditions can cause bloating, it's always a good idea to speak with your healthcare practitioner first. If everything checks out, you can then focus on digestion-related issues.

GI Tract Disturbances

“You start blowing up like a balloon through a process called dysbiosis, or microbial imbalances,” says Lipski. Consuming too much refined sugar and alcohol feeds the microbes, which creates gas.^{†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.}

Food sensitivities may also contribute to bloating. Try an elimination diet by cutting out the most common culprits:

• Sugar
• Alcohol
• Grains
  • Wheat
  • Rye
  • Barley

Allowed foods:

• Rice
• Quinoa
• Fruits
• Vegetables
• Chicken
• Fish
• Olive oil/cooking oils

“It’s amazing how much this alone can reduce bloating and gas,” Lipski says.

Premenstrual water retention can also create bloat. Herbal diuretics can help:

• Parsley
• Celery
• Dandelion
• Ginger
• Juniper

The best way to use water-reducing herbs is in consultation with a holistic practitioner or a nutritionist.

The mineral magnesium doesn’t directly rid the body of water. It can, however, help to “regulate normal and frequent bowel movements by supporting peristalsis (the rhythmic contractions of the GI tract) which allows for softer stools,” says Lipski.

The Power of Cleansing

Most people have too many toxins coming in and not enough going out, says Edward F. Group III, DC, ND, DACBN, author of Health Begins in the Colon (Global Healing Center). “To get a flat stomach you need to keep your intestines clean on a regular basis.”†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

Ways to keep your digestive tract running smoothly include:

• Eat more raw foods and less food at each meal
• Eat less meat
• Eat organic foods as often as possible
• Avoid artificial sweeteners; try natural alternatives such as agave nectar and stevia.
• Create a specific plan to gradually convert unhealthy habits into better ones

Posture and Stomach Distension

If you spend most of your day sitting, tight hip flexors and a tight lower back can create poor posture.

“If your lower back is tight, your stomach will pooch out,” explains Kevin Cooper, DC, CSCS. “Hip flexors also become tight, which pulls you into lordosis (excessive curvature of the spine). This often leads to back pain over time which then leads to a poochy stomach.”

Cooper recommends stretching out your hip flexors with hula hoop circles as well as kneeling hip flexor stretches:

1. Kneel on the floor and bring one leg in front, foot on the floor, so both legs form right angles.
2. Place both hands on the knee in front and tilt your pelvis forward until you feel a stretch in the front of the opposite hip.
3. Hold 20 seconds and switch legs.

“Do them every day to stay limber,” Cooper says. “Treat it as part of your regular exercise program to maintain good posture.”

Exercise your abs as well. “Multi-planar abdominal exercises work muscles in a more functional way than regular crunches,” Cooper says. Try side moves with a twisting motion, such as oblique crunches:

1. Lie on the floor with knees bent (or on a fitness ball), hands behind your head, fingertips lightly touching and elbows out to the sides.
2. Exhale, contract your abs, and rotate as you lift your upper body off the floor and point your left elbow towards your right knee;
3. Lower and repeat, rotating in the other direction.

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.