Is your stomach often bloated? Bloating is a sign of some kind of digestive problem and manifests through a swollen belly. It’s actually a combination of trapped gasses, liquids and solids in the gut which are to blame, and is always an unpleasant problem.
Bloating is actually a very common problem in today’s society. It can be caused by a poor diet, exposure to stress, air pollutants or some medications. Luckily, it’s a temporary problem that usually goes away on its own, although there are situations when it can go on for days. If the bloating is accompanied by constipation, diarrhea, vomiting and sudden weight loss, it is a sign for concern and should be checked out by a doctor. However, in most cases, it’s nothing to be afraid of
Here are 8 simple tips which can reduce and prevent bloating:
Drink plenty of water every day
The human body needs water in order to stay hydrated and survive and for elimination as well. You should drink plenty of water every day in order to keep your tissues hydrated and help everything, including the digestive system, work properly. At the same time, make sure to avoid soda, soft drinks and dairy products which can cause excess gasses in the body.
Reduce your carb intake
Carbs bind with water molecules in the body, forming glycogen which is fuel for the body. However, consuming high-carb foods often will make the body retain water, which will lead to bloating. Instead of bread or pasta, eat more veggies to prevent bloating.
Eat smaller meals
Heavier and larger meals are the most common cause of bloating, so make sure to keep your meals small.
Reduce your sodium intake
High-sodium foods will make the body retain water and liquids, so limit the intake to 2500 mg. per day.
Avoid artificial sweeteners
Xylitol, sorbitol, aspartame and mannitol are all artificial sugar alternatives that can destroy your health. They have been linked with bloating and excess gasses as well as more serious problems, which is why you need to stay away from them.
Raise the amount of fiber in your diet
Fiber is highly important for your digestion and health, which is why you need it on a daily basis. However, excess fiber can cause bloating and other digestive problems, so stick to the recommended 20-25 gr. of the nutrient per day. Drink plenty of water as well, and your digestive system will work perfectly.
Chew slowly and thoroughly
Poor dietary habits such as eating fast can cause bloating due to the excess air you’re swallowing. Instead of eating fast, eat slow and thorough and focus on the meal instead of talking or watching TV.
Choose the right fruits and vegetables
Mangoes, peaches, cherries, grapes, broccoli, Brussels sprouts and cauliflower are all highly beneficial for our health, but they may contribute to bloating. Avoid these fruits and stick to strawberries, blueberries and oranges as well as zucchinis and cucumbers from the vegetable family.