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Bloating or gas pain is any abnormal general swelling, or increase in size of the belly after eating. As a symptom, you tend to feel a full and tight abdomen, which may cause abdominal pain, and sometimes comes with stomach noises. This could be caused by:
- Overeating
- Lactose intolerance, fructose intolerance and other food intolerances
- Food allergy
- Aerophagia (air swallowing, a nervous habit)
- Gas-producing foods0
- Constipation
- Visceral fat
- Certain Medications, such as phentermine
- Occurs in some due to salivary hypersecretion and dehydration.
Check out these proven ways to alleviate or eliminate bloating.
1. Avoid Eating Too Much at One time
It is advisable to eat little at a time so as to allow the body enough time to digest the food. If you are in the habit of eating like a horse (Lol) and feel too full afterwards, I advise you try eating smaller portions.
If you tend to feel hungry because of this , add another portion of meal if necessary. Adequate chewing of food is also beneficial. It reduces the amount of swallowed air and makes you eat at a slower pace.
2. Identify and avoid bloating-trigger foods
This could be in form of food allergies and intolerances. You have to identify the foods that you are allergic/intolerant to so as to avoid them. Common foods you should consider are:
- Lactose which is the main sugar found in milk. Some people find it difficult to digest lactose and this leads to stomach disturbances. Fructose is also implicated here.
- Wheat and Gluten. Most people are also intolerant to these products so they must avoid eating them.
3. Add foods to your diet that can help improve your digestion and reduce bloating. These include oatmeal, papaya, yogurt and asparagus.
4. Avoid taking gas producing Beverages/Food
This goes without saying! The more gassy foods you eat, the more gas builds in your belly leading to bloating. A typical example is fizzy drinks/carbonated drinks which contain carbondioxide. Also, talking while eating or eating in a hurry can lead to increased amount of swallowed air causing bloating.
5. Increase your water intake to help prevent water retention and bloating. Drinking plenty of water also helps prevent constipation, which may cause bloating.
6. Avoid being constipated
Studies have been shown that constipation can often aggravate symptoms of bloating. So It is advisable to eat enough fibre (but not too much as it could make things worse) You might want to try taking some antacids or engage in physical activity to prevent constipation.
7. Avoid Chewing gum
When you chew gum. you tend to swallow air and when this air builds up in your stomach, it causes bloating. Chewing hard candy can have the same result.
8. Don’t smoke.
When you inhale smoke, you also inhale and swallow air.
9. Skip Fake Sugars
Sorbitol, Xylitol and Mannitol are bloat-inducimg sugars often found in diet sodas and sugar free gum. Avoid them and be free from bloat.
10. Avoid Certain Drinks
Coffee, Tea, Juice and alcohol are all high acid beverages that can irritate the stomach causing swelling.
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