Bloating is an incredibly common symptom of a variety of issues. It usually happens when you feel overly full after eating a meal. Caused by bacteria in the intestine producing excess gas, bloating can be frustrating and uncomfortable. Luckily, by altering diet or taking supplements, you can help reduce the feeling of bloat, so you feel less stuffed. Here are a few suggestions to consider if bloating is weighing you down.
Don’t overeat
One of the most common causes of bloat is simply eating too much. When the stomach is as full as it can be, you’ll likely feel heavier than normal.
Eat smaller meals more often
Changing your diet so that you eat more meals more often could be the key to beating the bloat. By eating smaller meals, it makes it more difficult for you to overeat, a common cause of bloating.
Be aware of food allergies and intolerances
A slight intolerance to certain foods could make you feel bloated. While not an allergy, intolerances can lead to irritation of the digestive tract and the production of gas in the intestine. Common allergies and intolerances are lactose, gluten, eggs, wheat, and fructose.
Swallowing a lot of air/gas
Surprisingly, simply just swallowing a lot of air or gas could be the cause of your bloat. Drinking carbonated beverages could be the culprit, as well as chewing gum or talking while eating.
Curtail gassy foods
While high-fiber foods are important to a balanced diet, they could be the reason for bloating. Reducing the number of lentils, beans and whole grains could help you feel lighter.
Reduce the number of FODMAP foods
People with irritable bowel syndrome (IBS) have reported that one of the worst symptoms of the condition is bloating. Studies have shown that indigestible carbohydrates, or FODMAPs, can exacerbate the problem and increase bloat. Although FODMAP foods include such diet staples like apples, garlic and wheat, decreasing the number of these foods can improve the bloating associated with IBS.
Try peppermint oil
Bloating can also be caused by the malfunction of muscles in the digestive tract. A natural muscle relaxer is peppermint oil, which can be added to tea or taken as a supplement.
Watch out for sugar alcohols
Chances are, sugar-free foods are loaded with sugar alcohols. Foods like sugar-free gum and some diet beverages use sugar alcohols instead of regular sugar, and the chemicals can irritate the large intestine and produce bloat.
Take probiotics
Probiotics are packed with healthy things for your gut. Since most bloating is caused by gas produced by bacteria in the intestine, probiotic supplements are an easy way to make sure your gut health is in check.
Sources:
https://www.healthline.com/nutrition/11-proven-ways-to-reduce-bloating#section5
https://www.webmd.com/diet/features/10-flat-belly-tips#1
