Do you suffer from…
Cramps, Abdominal Pain, feeling “stuffed”?
These are all symptoms of feeling bloated. Although it can’t always be completely avoided, there are some diet and lifestyle changes you can make to reduce the effects of bloating.
What causes bloat?
Bloating is when your stomach feels swollen or you feel “stuffed.” This is caused by excessive gas production and disturbances in the movement of the digestive system.
Although bloating is something that everyone wishes to avoid, it can’t be fully avoided. Feeling bloated is natural, especially for females during mentstruation. Even though bloating cannot be fully avoided, there is no reason not to indulge during the holidays. It is important to have a game plan ready for how to tackle and reduce that uncomfortable feeling in your stomach.
One of the most important factors in reducing bloat is to pay attention to how foods make you feel. Be aware of how your body responds to certain foods or ingredients. Intolerances to certain types of foods are very common and can cause bloating.
How to Reduce Bloat
Chances are, you don’t have to visit a pharmacy to reduce bloating, but rather solve it through proper lifestyle and diet protocols.
Limit foods that cause bloat. These include:
- Artificial Sweeteners
2. Consume more foods that help combat bloat. These include:
- Fennel Seeds
- Green tea
3. Lower fiber intake.
Although fiber aids in maintaining a healthy digestive tract, too much fiber can actually be a bad thing. On average, the daily recommended intake of fiber is approximately 25 grams for women and 38 grams for men.
4. Spread meals out throughout the day.
Eating one or two large meals a day can be difficult for your body to process in a short amount of time. Eating smaller meals more frequently (3-6 a day) will make it easier on your digestive system and you won’t feel as bloated.
4. Avoid swallowing air and gases.
Drinking carbonated beverages can make you feel bloated because these beverages contain carbon dioxide and it is released from the liquid when it enters your stomach, making your stomach feel larger or expanded. Chewing gum is also a causation of bloat. When you chew gum, you swallow air which then enters your stomach and fills it up, thus, you feel bloated.
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Source: Lacy, B. E., Gabbard, S. L., & Crowell, M. D. (2011). Pathophysiology, evaluation, and treatment of bloating: hope, hype, or hot air?. Gastroenterology & hepatology, 7(11), 729-39.