Tips to reduce bloating
- Dietitian.Lauren Hmede
- May 17, 2019
- 3 min read
Why Are You Bloated?
Bloating is usually caused by eating too much, too fast or by the type of food consumed like high salt, sugar or fat. This condition usually result in gas, weight gain, constipation, or water retention. Certain medical conditions like celiac disease, Crohn’s disease, irritable bowel syndrome, or ulcerative colitis might also make it more likely.
Gassy Foods
Beans are good source of both protein and fiber. They also contains raffinose a substance that is needed by bacteria and the result will be bloating and gas. This vary among people. Broccoli, cabbage, and Brussels sprouts also have rafinose. Your body will likely adjust. Over-the-counter meds may help you digest these foods more easily.
Find the FODMAPs
FODMAPs include lactose in dairy, fructose in fruit and honey, and many others. These substances are hard to be digested and result in bloating by either gas or fluid buil-up.
Keep notes and record about food that are causing unpleasant sensation and share them with your doctor.
Slow Down!
The faster you eat, the more air you swallow. Your stomach can swell when it traps the air, which sometimes passes on to your intestines. Plus, you down more food when you eat quickly. That’s in part because it can take as much as 30 minutes for your stomach to tell your brain that you’re full. You might overdo it before your brain gets the message -- and that can also make you feel bloated.
Put Boundaries on Bubble
Sodas, carbonated beverages and beer cause digestive problem by ari trapping. You burp some of it away, and some remains and moves through your digestive system until it “passes” out the other end. That’s why it’s called “passing gas.”
Be Carb-Smart
It can help to avoid “simple” carbs, like white bread and pastries, in favor of “complex” carbs, like whole grains and vegetables that take longer to digest. Simple carbs caused bloating by rapid storage and gas production.
Eat Just Enough
Your stomach is only about the size of a fist. Hgh amount of food streches out your stomach and lead to bloating. Plus too much food may indicates also too much salt, fat and sugarall of them lead to bloating.
Limit Salt
High salt intake has been libked to water retention and then bloating. Plus, it also can cause kidney problems and high blood pressure. You can get salt easily from processed and canned food so check label carefully.
Constipated?
Mostly, it happens when you need water, fiber, or exercise. But diet changes, illness, or stress also can do it. What you need is exercise, water and over-the counter medications. Consult your doctor if you're losing weight and don't know why, it lasts more than a week or two, or you have dizziness, belly pain, or blood in your stool. These could be signs of something more serious.
Check On Your Weight
Have you gained 10 or more pounds in the last year? That’s often the case for people who say they feel bloated. It could be because that weight often goes on around the belly, which leaves less room for your stomach to stretch. Both a well balanced diet and exercise are needed to lose extra weight and to relieve bloating feeling.
Trim Fat Calories
Fat has slow digestion rate which mean that it can stick in your stomach for longer period and lead to bloating. In addition fat are high calorie food, calories from fat can add up quickly into additional weight and lead to bloating too. Choose healthy fats wisely while adding more lean protein, fruits and vegetables.
Manage Medical Conditions
Your doctor can help you figure out if gut conditions like irritable bowel syndrome, Crohn’s disease, ulcerative colitis, celiac disease, infection, or others are causing your bloating. Treatment may include changes in diet, sleep, and exercise habits, along with medication. Following your doctor instructions is an important step to relieve bloating and speak to him ASAP you feel bloated again.
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