Bloating, abdominal discomfort and gassiness are not limited to the occasional holiday feast. 1 in ten Americans say they suffer from bloating often, even when they have not eaten a large meal. Bloating can become severe enough that it causes distention in some cases or a perceptible swelling of the abdomen. Gas and bloating are usually tied to how and what you eat, so a few simple changes can help.
Keep Bloating at Bay
Now we will show you 3 common causes of bloating, and how you can avoid them.
- The most common cause of bloating after eating. Some smaller portions should ease the pain.
- Eating fatty and rich food can make you feel uncomfortably stuffed. Because fat takes longer to digest than carbohydrates or protein, so it keeps the stomach full longer. By limiting fats in your everyday diet you can avoid bloating.
- By eating too fast, it adds the risk of bloating after a meal. There is a simple remedy -‑ eat more slowly. Also, satiety signals can take up to twenty minutes to reach the brain and reduce appetite. A lot of weight loss experts believe that by eating slowly you help preventing to overeat.
Gas in the abdomen is the second most common cause of temporary bloating. Around half of gas in the digestive system is swallowed air. And the rest is formed by bacteria in the gut that help digest food. If the gastrointestinal tract doesn’t move it through efficiently, gas builds up in the intestines and causing discomfort and bloating.
If you often experience bloating caused by gas, you have to avoid these habits that increase how much air you swallow.
- chewing gum
- drinking through a straw
- sucking on hard candy
- guzzling carbonated beverages.
When they are nervous some people swallow more air. It is possible that practicing ways to reduce anxiety and stress, such as progressive muscle relaxation or breathing exercises, can help reduce excess bloating and gas.
Avoid Bloat-Inducing Foods
Foods which is difficult-to-digest can cause bloating and gassiness. These are some familiar culprits.
- Lentils and beans contain indigestible sugars which are called oligosaccharides. These sugars have to be broken down by bacteria in the intestines.
- Vegetables and fruits such as cabbage, Brussels sprouts, carrots, cauliflower, prunes, apricots. All these contain starches and sugars that may cause bloating and gassiness.
- Also sweeteners can cause bloating and gas. An artificial sweetener – Sorbitol, can’t be digested. A natural sugar – Fructose added to many processed foods, is difficult for many people to digest. In order to avoid bloating, you need to be aware of these sweeteners in the foods you eat and you need to limit the amount you consume.
- A source of intestinal distress and bloating can be dairy products if you have trouble digesting milk sugar or lactose.
- Whole grains can sometimes cause gas problems and bloating. Their high fiber content is one reason whole grains are so healthy. But fiber is an indigestible carbohydrate. Nutritionists recommend slowly increasing the fiber in your diet in order to allow your body time to adjust. Drink plenty of water with high-fiber foods at the same time. Drinking liquids helps fiber to move through the digestive system and prevents constipation and bloating.