Introduction to Reduce Bloating:
Are you feeling bloated right now? Feeling bloated is very common and most of the people are familiar with the symptoms. Most of you guys must have experienced bloating at some point in your lives. So in this post will see how can we Reduce Bloating.
Bloating and abdominal discomfort are not only your enemies during holiday feast but also one can suffer from bloating regularly. People suffer from bloating even when they have not eaten anything heavy. And yes, people suffer from bloating regularly. Bloating can be as simple as just feeling gassiness and can be as severe as swelling in the abdomen. The cause of bloating is hidden in what and how you eat in a day.
What is Bloating?
Bloating is swelling or distension in abdomen and also called as abdominal bloating. It means distended belly. People commonly refer abdominal bloating as bloated belly.
Bloating is associated with gastrointestinal disorders. It is abdominal discomfort. The person may feel tight and full abdomen. This term is generally used interchangeably with abdominal distension. Bloating is when one’s belly feels swollen after eating. It makes your belly look bigger.
What is the Cause of Bloating?
It is caused because of gas production in your stomach. It can be also due to disturbance in the movement of abdominal muscles/digestive system muscles. It usually occurs when the gastrointestinal tract is filled with air. The person can feel swollen, hard, tight or pain in the abdomen area. Bloating generally includes pain, excessive gas, abdominal burping and frequent burping. It can affect your daily performance and make you feel irritated all day. Bloating can affect a person of any age. It is very common among both adult and children.
The main causes of bloating are:
- It can be cause due to overeating. So, one should always watch out for their portion of what they are eating.
- Eating too fast. Eating fast make you swallow unchewed food which gives your stomach extra work to digest.
- Eating oily food.
- Eating food which create gas in stomach. For example, beans, high fiber food, etc.
- Lactose intolerance.
- intestinal disorders such as bowl syndrome.
- Gluten intolerance.
Pregnancy can cause bloating and gassiness.
- Menstrual periods or PMS
- Food allergies
- Constipation, etc.
What are the ways to Reduce Bloating?
1. Eat less at a time
Eating too much can make you feel bloated. The common reason of bloating is that you ate too much. Therefore, one should try having small portions of food at a time. You can add one another meal if you feel hungry afterward but after at least 2 hours. Also chew your food well. It reduces the amount of air you swallow while eating and it also make you eat slower which reduces work done by stomach for digestion.
2. Check out for allergies and intolerances
These days food allergies and intolerance are pretty common. But most of the people are still unaware of their allergy so, if you feel bloating right after eating certain food, go to your doctor. Also, when you are intolerant to certain food you feel bloated and can cause excessive gas production.
Some common types of intolerance people have:
- Lactose: – lactose intolerance can make you feel bloated. Lactose is the carbohydrate present in milk.
- Fructose: – it can also lead to bloating
- Egg: – egg allergy can cause bloating.
- Wheat and gluten: – gluten intolerance is very common among people. It has adverse effects on digestion including bloating
- Avoid swallowing air
One of the main reasons for bloating is gas production due to swallowing excessive air. Air is swallowed when we eat or drink anything. The carbonated drinks are the biggest offenders because they have carbon dioxide, that is release in our stomach.
Chewing a gum or drinking with straw can make us swallow air more than usual which make us feel bloated.
3. Don’t eat food that makes you feel gassy
High fiber food and beans can make you feel bloated. Food like legumes, grains, lentils, etc. can make you feel bloated. Eating fatty food should be avoided. It slows down the digestion and can make you bloated. One can try eating those foods but if you feel bloated right after eating them, then try to avoid eating those food items.
4. Peppermint oil
Bloating can be due to altered function of the muscles of digestive system. To treat that muscle spasm, antispasmodics are administrated. Peppermint oil also helps in reducing muscle spasm. It has effective role in reducing bloating
Probiotics have good bacteria for our intestine which helps in reducing gas production and hence helps in reducing bloating. It helps in improving the bacterial environment of the gut.
6. Treat constipation
Constipation is a very common digestive system problem and the main cause of bloating as well. Try having more soluble fiber in your diet. One should increase their water intake and physical activities.
There are many different supplements for digestion are available in the market these days. Those digestion related supplement helps reducing bloating. The supplement helps in breaking down the indigestible food easily.
8. Reduce sugar alcohol intake
Sugar alcohol are found in sugar free products and chewing gum. The sweeteners available in the market are also main cause of bloating. The bacteria in the stomach try to digest them and this causes gas production.
9. Eat low FODMAP diet
FODMAPs are indigestible carbohydrates. One should avoid those in their diet. It causes irritable bowl syndrome.
- The list of food you should avoid: –
- Watermelon, etc.
These are rich in FODMAP carbohydrates.
10. Consult a doctor
If you suffer from chronic bloating and even after trying these remedies, you are still facing digestion related problems, you should consult a doctor.