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Bloating is a sensation of tightness, fullness, or swelling in the abdomen. It can be a normal part of everyday life, or it can be a symptom of a more serious problem. It’s very common for the abdomen to feel bloated after meals, especially if you eat lots of salty, greasy, or spicy foods.
The stomach can also become bloated if you drink a lot of alcohol.
Bloating can be a sign of digestive issues like irritable bowel syndrome or gastroesophageal reflux. It can also be caused by problems in organs like the liver or kidneys.
When bloating is caused by a health problem, it may or may not have other symptoms. There are many reasons why you may experience bloating or abdominal discomfort.
The most common is simply overeating and eating too fast. The cause of bloating can also be attributed to lactose intolerance, an excess of beans, or drinking too much alcohol. Aside from the above, other possible reasons that may cause bloating include: intestinal gas becomes trapped in the digestive tract and causes a distended belly.
If you want to prevent this uncomfortable feeling, you should avoid these common foods that trigger gas and bloating. Foods like chocolate, fried and fatty foods, and even carrageenan can cause bloating.
Bloating is generally accompanied by abdominal cramping, abdominal gas, and intestinal discomfort. The foods most likely to cause bloating are those that are high in fiber and gas-producing elements like carbon dioxide (CO2), methane (CH4), and hydrogen (H2) Causes of Bloating In most cases, bloating is a natural process of your body.
The causes of bloating may include:
1) Ingesting too much gas produces food.
2) Increased stomach acid production.
Bloating can be an especially aggravating condition — especially when you’re in a hurry. And when you’re bloated, it can feel like you have to get things moving right now or you’ll burst.
Fortunately, there are plenty of ways to battle bloating: try drinking a glass of water and taking a few deep breaths, or heading to your local drugstore to pick up an over-the-counter remedy.
Don’t Eat Too Fast.
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet.So slow down and enjoy your food.
Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more, Blatner says.
There’s another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.www.webmd.com
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet.www.webmd.com
So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more.
Don’t Overdo Carbonated Drinks.
The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly, Blatner says.
Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.www.webmd.com
Don’t Overdo Chewing Gum.
Chewing gum can also lead to swallowing air, which can cause bloating.If you’ve got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.
Watch Out for Sugar-Free Foods.
Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks,
That can lead to bloating.Experts recommend consuming no more than 2 or 3 servings of artificially sweetened foods and drinks per day.
Go for a walk
Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool.
Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.
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Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about
