How to Deal With Bloating - Change My Eating Habits

How to Deal With Bloating

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Bloating is a condition when the belly feels swollen after eating. The sensation can cause increased pressure buildup and discomfort in the stomach, making it appear bigger than usual. Most of the time, abdominal bloating is caused by intestinal gas which not only looks bad but can also bring about physical discomfort.

But bloating is not to be confused with fat collecting around the stomach area. Instead, it is a feeling of bulkiness in the abdomen which is temporary and can be corrected easily.

Here are some ways that can help you avoid the discomfort of bloating

  1. Add fiber into the diet

Dietary fiber helps keep stomach contents moving and prevents constipation, which can be a factor in abdominal bloating. As such, it is important to include adequate fiber in the diet, drink plenty of fluids and indulge in some sort of physical activity regularly.

Changing your dietary habits by following this one tip can help you better manage the issue of abdominal bloating.

Check out the top fiber foods.

  1. Eat smaller meals

Eating big meals can often make people feel uncomfortable. If you have the tendency to experience bloating then try eating smaller meals during the day so that your stomach does not feel overly stuffed.

Also, take care to chew your food properly since improper or hastened chewing can cause air swallowing which leads to bloating. So when having a meal, make it a point to eat slowly and chew food thoroughly to prevent gas or air buildup in the stomach.

  1. Stay away from carbonated drinks

Since air or gas buildup seems to be the main culprit here, it is highly recommended that you stay away from carbonated drinks with fizz. Instead try flavored lemon or lime water or herbal teas as soothing beverages.

The same goes for foods that tend to be gassy such as beans or cruciferous vegetables.

  1. Check for food allergies

Another consideration in managing abdominal bloating is to check for food allergies and intolerances. A common outcome of these issues can be excess gas production and bloating.

If you suspect a food allergy or intolerance, get professional advice from a doctor since you do not want to unnecessarily cut out otherwise healthy foods from your diet.

  1. Watch out for sugar alcohols

Sugar alcohols are commonly found in chewing gums and other sugar free foods. These artificial sweeteners can cause digestive issues since they tend to produce gas in the stomach.

The action of chewing gum leads to swallowing air which triggers bloating while sugar alcohols in foods do not get completely absorbed in the stomach, leading to gas production and digestive discomfort.

  1. Take probiotics and prebiotics

Gas produced by intestinal bacteria is an active contributor to bloating. To maintain good bacterial balance and environment in the digestive tract, consider taking probiotic supplements to reduce uncomfortable symptoms.

Probiotics help cleanse the gut from harmful substances and restore an improved gut environment, while prebiotics are substances that encourage friendly bacteria to thrive. A combination of the two can reduce bloating and its associated symptoms.

Try this great prebiotic/probiotic supplement. Click here.

 

Sources:

http://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating#section7

http://www.parents.com/parenting/moms/healthy-mom/10-ways-to-beat-bloating/

http://www.webmd.com/diet/features/10-flat-belly-tips#1

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