Bloating is a condition that occurs after you have eaten where your stomach feels swollen. It is usually caused by excess gas production and movements of muscles of the digestive system. This can lead to increased pressure and discomfort.However, in some people, bloating is caused mostly by increased sensitivity where they feel as if there is increased pressure in the abdominal pressure.
Tips to use to reduce bloating
Avoid swallowing air and gases
Carbonated drinks such as sodas contain bubbles with carbon dioxide which is released from the liquid on reaching your stomach. Chewing gum, drinking through a straw, talking while eating can all lead to bloating.
Avoid eating too much food
The best way to avoid getting bloated is to take small proportions of food .If you eat heavy meals you will tend to always uncomfortable. Chewing your food can also help reduce the amount of air you swallow with the food (cause of bloating).
Don’t eat foods that you are allergic to
If you eat foods that you’re intolerant to, it can cause excess gas production and bloating. Foods that usually cause bloating include lactose, wheat, eggs etc.
Avoid foods that give you gas
Try keeping a food diary to figure out if certain foods tend to make you more gassy and/or bloated than others. Fatty foods can also slow digestion which can lead to bloating
Avoid sugar alcohol
They are commonly found in sugar-free foods and chewing gums and are considered as best alternatives to sugar as they are sweeteners.
Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses. Try avoiding sugar-free chewing gums and other sources of sugar alcohols.
Avoid getting constipated
Constipation can exacerbate bloating symptoms. Increased magnesium intake and physical activity can be effective against constipation. Hence drink plenty of water or eat plenty of water fruits such as watermelons, oranges to avoid getting constipated.