Bloating can be defined as the condition of one’s belly feeling swollen after eating some food. Usually caused by excess production of gas and/or disturbances in the movement of the digestive system’s muscles, bloating can cause discomfort, increased pressure and can make the stomach look bigger.
Although it can be caused by serious medical conditions, bloating is most often caused by some foods in your diet that you are intolerant to.
Here are four proven ways to avoid bloating:
4) Avoid Eating Too Much
Although being stuffed with food can feel like being bloated, the problem could be the fact that you simply ate too much. Try to eat smaller portions if you tend to feel uncomfortable after eating big meals.
In a study about bloating, it has been found that a subset of people who reported feeling bloated do not really have increased pressure in the abdomen or an enlarged stomach, the issue was actually mostly sensory.
People with a tendency to be bloated will experience uneasiness and discomfort from a smaller portion of food than people who rarely feel bloated.
What you should do: Eat smaller meals. Chewing your food properly also greatly helps as aside from reducing the amount of air you swallow with the food (a usual cause of bloating), it can also make you eat slower, which according to studies have been associated with reduced food intake.
3) Rule Out Intolerances And Food Allergies To Common Food
A relatively common reaction, food allergies and intolerances can cause bloating and excessive gas production among other symptoms.
Here are a couple of foods and ingredients you should be watching out for:
Lactose: The main carbohydrate in milk, lactose has been associated with a bunch of digestive symptoms including bloating.
Fructose: Fructose intolerance can cause bloating.
Eggs: Bloating and flatulence are two common symptoms of egg allergy.
Gluten and Wheat: A lot of people are allergic or intolerant to wheat and gluten (a protein found in wheat, barley, spelt and other grains) which can lead to undesirable digestive symptoms like bloating.
What you should do: Food intolerances and allergies are common causes of bloating. Try avoiding the various foods and ingredients mentioned above and see if it helps.
2) Avoid Swallowing Gases And Air
There are two main sources of gas in your digestive system. One gas is produced by your guts’ bacteria while the other gas is swallowed via the the food and drinks that you consume. Carbonated beverages like sodas and fizzy drinks are one of the biggest offenders as their bubbles release carbon monoxide once they reach your stomach.
Drinking through a straw, talking while eating and chewing gum can also lead to increased amounts of swallowed air which can contribute to bloating.
What you should do: Go easy on carbonated drinks. The same goes for chewing gum and drinking through a straw. Not talking when your mouth is full also helps a lot.
1) Avoid Foods That Give You Gas
Some high fiber foods like beans, lentils and whole grains can cause you to produce large amounts of gas. Fatty foods can also slow down digestion which can be bad news for people who are more susceptible to bloating.
What you should do: One effective way of figuring out which foods tend to make you gassy or bloated is by keeping a food diary.