Bloating is the situation of your stomach sensing swollen after a heavy meal. It is caused by disturbances in the movement of the muscles in the various areas of the digestive system.
This is where the increase of discomfort and pressure may take place, and somehow, it can contribute to such look of a stomach seems like much bigger. This where extreme cases will enter and affect the condition, making the bloating more severe and complicated.
Bloating is sometimes caused by serious medical conditions which are most often result from a bad diet and some foods and ingredients an individual have low tolerance in avoiding allergies.
9 Proven Ways To Reduce Or Eliminate Bloating
1. You should avoid eating too much food once at a time
Certain individuals who experience bloating are more susceptible to acquire different health issues and they are the ones who have increased sensitivity to food in the stomach. Therefore, eating small usage of meals can contribute best results.
2. Remove foods that you are intolerance like food allergies
Food allergies and intolerances are usual causes of bloating. Basic offenders are lactose, wheat, fructose, gluten, and eggs which are a very common cause of allergies.
3. You should be aware that swallowing gas and air is one of the causes
A major cause is carbonated beverages; it contains gases that are being dissolved in different areas of liquid. Swallowed air and gas can result in bloating.
4. Avoid food that contributes gas in your system
If certain foods make you feel like you are bloating, you should always try to avoid them. Consumption of fatty foods can also slow down your digestion process.
5. Try a Low FODMAP Diet
Numerous studies have shown that indigestible carbohydrates called FODMAPS can drastically exacerbate symptoms in Irritable Bowel Syndrome patients.
IBS is the most common digestive disorder in the world. It has no known cause but is believed to affect about 16% of people, most of which are undiagnosed
Here are some common High-FODMAP foods:
Wheat, Onions, Garlic, Broccoli, Cabbage, Cauliflower, Artichokes, Beans, Apples, Pears, and Watermelon.
6. Be Careful With Sugar Alcohols
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.
7. Take Digestive Enzyme Supplements
Many over-the-counter products can be useful against bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components.
8. Immediately seek medical attention when constipation occurs
Constipation can exacerbate bloating symptoms. Increased magnesium intake and physical activity can be effective against constipation.
9. Probiotics can help
Several clinical trials have shown that certain probiotic supplements can help reduce both gas production, as well as bloating, in people with digestive problems.