10 Ways To Stop Bloating

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Bloating is a condition in which people affected do feel that their tummy is swollen, especially after eating. This is usually not a severe condition, but can it does make people feel uncomfortable. It occurs when there is an excess gas production or when there is a disturbance in the movement of the muscles of the digestive system. Some of the things bloating can cause include tummy pain, discomfort, and a “stuffed” feeling. It’s important to understand that there is a difference between bloating and water retention. On the one hand, bloating involves an excessive amount of solids liquids or gas in the digestive system. It could occur due to increased sensitivity in some people. Statistics have shown that about 16-30% of people regularly experience bloating. Although bloating can also be caused by some severe conditions, it mostly happens due to people’s choice of diet, food, and ingredients. The purpose of this piece is to provide some ways of reducing and completely eliminating bloating. They include the following:

Avoid overeating food: One of the most common reasons why people feel bloated is that they overeat food at a time. This isn’t to say you shouldn’t eat till you’re satisfied, but to suggest ways to avoid bloating. One of the means of avoiding bloating is by consuming small portions of food, especially when you’ve noticed that you do experience bloating. Contrary to what a lot of people believe, there are people who experience bloating, that don’t have a distended tummy, or an increased pressure un their abdomen. In this case, the bloating is mostly sensory. People with a tendency to have to bloat will experience tummy discomfort even by eating smaller portions of food than a person who rarely experiences bloating. This is where consuming smaller portions of food is very useful. Another effective way of reducing bloating is by chewing your food better before swallowing. As simple as this may sound, it can be incredibly valuable. Chewing your food has a two-fold effect. It decreases the amount of air you swallow with the food and also makes one eat slower. It has been shown that air in foods, when swallowed is one of the causes of bloating.
Identify and avoid food that you have allergies to, or that you can’t tolerate: Consuming foods that you are intolerant to, can lead to the production and accumulation of gas in the tummy. This eventually leads to abdominal bloating, in addition to other symptoms. Below are some of the common foods that people don’t tolerate well, that can lead to bloating when consumed:

Lactose: A large percentage of people are lactose intolerance. This is a condition that is connected to a lot of digestive symptoms, some of which includes bloating. Lactose is one of the main constituents of milk.
Eggs: One of the common symptoms of egg allergy is bloating and gas.
Fructose: People that have fructose intolerance do present with bloating. This is one of the symptoms of this condition.
Wheat and gluten: Gluten is a constituent of a lot of food. Examples of this include wheat, barley, spelled, and other grains. This can lead to various digestive problems such as bloating.

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It’s essential to avoid these foods if you suspect you can’t tolerate them, or if you have an allergy. You might want to consider seeing your physician for further advice on how to manage the condition.

Avoid consuming foods that can give you gas: There are some types of food that contain a large amount of gas. High-fiber foods are known to contain a lot of gas. Examples of these foods include legumes such as beans and lentils. It might be beneficial to keep a food diary to be constantly reminded of what types of food may make one bloated. It has been shown that fatty foods do help in slowing down digestion, and also in emptying the stomach. This can be helpful for satiety, and even with people that want to lose weight, however, it has a tendency to cause bloating. You should consider eating less of beans and fatty foods, then watch out for any improvement,
Avoid swallowing gases: There are two primary sources of gas in the digestive system. They include the gas produced by bacteria in the gut and that which is swallowed when you eat or have a drink. Examples of drinks that have a large amount of gas include fizzy drinks, such as Coca-Cola, Pepsi, and so on. This is because they contain carbon dioxide, which is released from the liquid when it gets to the tummy. Other eating practices that could lead to an increased amount of gas in the belly include drinking liquid through a straw, and also eating in haste, or while talking.
Sugar alcohols: Sugar alcohols are common in sugar-free foods and gums. They exist in these foods as sweeteners, which are considered a better option to sugar. However, they do cause problems in the digestive system, if consumed in a large amount. Examples of those to be avoided include sorbitol, mannitol, and so on.
Consume enzyme supplements: Enzyme supplements have proven to help with bloating. They act by helping to break down indigestible carbohydrates. Examples of enzyme supplements include lactase, beano, and so on.
Avoid constipation: Constipation is one of the most common digestive problems. There are various causes of this condition, and studies have shown that it can exacerbate the symptoms of bloating. Some of the ways of preventing this include consuming foods that are rich in fiber, and also by consuming a sufficient amount of water.
Probiotics: As mentioned earlier, bacteria in the gut produce gas, which causes bloating. Probiotics can help reduce gas production and bloating in patients.
Peppermint oil: Peppermint oil is a natural substance that can help improve digestive problems, including bloating.
Consult your physician: It’s essential to go see a physician when experiencing bloating, that wouldn’t improve. This should be done, as it may be a severe medical condition.