How to Reduce Bloating?
The problem with bloating is that you don’t look or feel very good. Bloating can happen to anyone at any age and keep in mind that it’s completely normal. But bloating can be prevented by taking a little extra care.
Bloating is the feeling you get when you feel fullness or tightness in the abdominal area that may be uncomfortable or even painful. The most common cause of bloating is intestinal gas.
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Some of the other reasons include overeating, constipation problems, bacterial overgrowth, fatty or processed foods, irritable bowel syndrome, and lactose intolerance.
Bloating can also lead to, or be a symptom of more severe health complications such as celiac cancer, ovarian cancer, pancreatic insufficiency, and dumping syndrome. Though bloating can be very common, there are ways to reduce its effects or prevent it entirely.
How to Prevent or Reduce Bloating
1. Don’t overeat and have meals at regular intervals
People often feel most bloated after consuming a large meal. Swallowing food quickly and at large mounts can increase the air in your digestive tract.
The air, in turn, will become gas and is then trapped in your stomach. This is what causes the discomfort in your abdominal region. The way to solve this is by eating in regular intervals, smaller portions and eating at a slower pace.
2. Go for a walk
Slow, steady-state cardio will encourage the bowels to move more regularly. This helps food to be digested better while also releasing gas more efficiently. Getting the guts to move actively also prevents constipation and abdominal discomfort.
A slow and steady paced walk after a meal should often do the trick. There is no need for excessive or heavy loaded physical exercise.
3. Cut down fizzy and carbonated drinks
Multiple studies have shown that fizzy and carbonated drinks can cause gas to be trapped in your stomach and cause abdominal issues, as well as causing you to pass gas more often.
By reducing and limiting your intake of these drinks, try to drink plain water or juice. If you’re looking for something sweet, try drinking cordial or a homemade fruit juice.
4. Rule out wheat allergies or lactose intolerance
One of the best things to do when trying to identify and relieve bloating is to ensure it is not because of health complications such as celiac disease, food allergies or lactose intolerance.
If your bloating is a symptom of a more severe condition, then you will need to approach it differently. The best way of ruling out serious health complications is to speak with your doctor. If you already have a history of food allergies and how they cause stomach aches, you may need to approach relieving your bloating differently.
If you have an allergy or intolerance, reducing or cutting out gassy or dairy foods can certainly help to reduce bloating.
5. Don’t eat foods that give you gas
Some foods may contain more gas than others and can certainly cause issues in your digestive system. Most typical gassy foods are the ones that are high in fibre. Foods such as beans, whole grains, lentils, and legumes can cause you to bloat and feel sluggish.
A good idea you can try is to track all your foods and to count your macronutrients. Identify exactly how much fibre, vitamins, and other nutrients your body needs in a day, then try not to exceed those amounts.
Apart from fibre, fatty foods are also notorious for slowing digestion and causing long term digestion issues. Try to limit your intake on high fat and processed foods.
6. Keep a food diary
Keeping track of all the foods you eat may be a good idea when trying to identify the type of foods that may be causing you to feel bloated. As everyone’s body is different, we react to different foods in different ways.
So by tracking and recording your consumption, you’ll be able to see what you can and can’t eat in the future. This is also particularly important for people who are lactose intolerant or who has celiac disease. This is when you are sensitive to gluten.
When to See a Doctor?
If you try the above tips but notice they aren’t working with the given time, you may need to see a doctor. Bloating and abdominal issues may be the result of a more serious medical condition, and so you shouldn’t wait.
Bloating can be a symptom of serious medical complications such as inflammatory bowel disease, heart failure, kidney problems, liver problems and certain types of cancer.
If your bloating is painful and hinders with your quality of life, you need to seek medical advice at first notice. Though bloating is common, it should typically go away with time.
Head over to the Okadoc app to immediately book an appointment with your health practitioner.
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