Everyone feels bloated after a meal. It feels like gaining 20 pounds all of a sudden. It becomes even hard to push a pair of jeans down the bloated belly. Often the cause of a bloated stomach is gas, but fortunately, it can be temporary. It could be due to things in the stomach or intestines, or it could be due to distension of the body or due to dysfunction of the nerves and muscles that control the abdominal wall when eating large amounts of food.
A bloated belly can make an extra sacrifice in the winter when people spend more time indoors. It is the worst time to experience the internal pressure and physical discomfort associated with gas.
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Don’t Eat In A Hurry
Everyone is aware of this phenomenon. Fastly chewing food leads to swallowing large amounts and “gassing air” simultaneously. Slowly chewing food helps digestion by increasing the amount of saliva and enzymes added. Digestion begins in the mouth only. Take a little more time to enjoy a meal to avoid a lot of discomforts later.
Cut Back On Sugar-Free Products
Eating a healthy diet and avoiding sweets, drinks, and other foods that contain artificial sweeteners such as sorbitol and aspartame can reduce gas and bloat. However, since these additives are indigestible, they generate gas.
Fructose is a natural sugar added to many processed foods and is difficult to digest.
Avoid Raw Vegetables
Vegetables are great for adding to a healthy breakfast, but raw vegetables and other products can be difficult for the body to digest. These contain raffinose or starch, which causes excess gas and flatulence. In addition, raw vegetables are rich in enzymes that aid digestion. However, digestive systems are often too weak to digest raw vegetables because of natural enzymes, especially cellulose. Cellulose is a fiber that is difficult for humans to digest. So always go for steamed and cooked vegetables to get rid of gas.
Make Ginger Tea
A slow digestive system means a slow rate of metabolism resulting in stomach bloat. Start the morning with ginger tea to awaken internal organs. This drink helps improve digestion and promotes defecation.
Another common reason for a bloated stomach is inflammation caused by spicy foods, dairy products, and preservatives/additives. Ginger can help to relieve stomach pain and block some genes and enzymes that cause gas and inflammation.
Stay Far Away From Alcohol
It can directly damage the digestive tract and ruin the good bacteria in the intestines. Alcohol slows digestion, causes dehydration which leads to constipation. When the body receives alcohol, it first switches to processing alcohol from the system before digesting food, leading to a bloated stomach. Leaving alcohol can be challenging but is essential for a healthy life.
Exercise Often
Exercises help with every problem and can help relieve gas and bloating. Lack of physical activity leads to constipation and gas. Simple walking also has many health benefits. Instead of relaxing after dinner, a 15-minute evening walk outside can be helpful.
Don’t Chew Gum
In addition to swallowing gas while chewing gum continuously, many chewing gums also contain sugar alcohols and artificial sweeteners such as sorbitol and xylitol. These sugar are not absorbed by the body and can cause discomfort and gas.
Avoid Beans
Many beans, including soybeans, contain indigestible sugar molecules that the body cannot completely break down. These oligosaccharides generate gas when fermented.
Bananas
Bananas contain potassium. Potassium helps regulate water levels and flatten the gas. In addition, it offsets the effects of dietary sodium, which is a common cause of water retention.
Avoid Greasy Foods
Reducing the foods that produce gas is the best way to fight gas, starting with carbohydrates. Foods to avoid include gas-producing vegetables and greasy processed food. Instead, eat high-protein, low-fat foods like Greek yogurt, salmon, and tofu. These will help reduce your hunger and minimize the feeling of fullness.
Fatty foods can cause gastrointestinal discomfort. There are also good intestinal fats, such as the omega-three fatty acids in oily fish like salmon and nuts like walnuts, but these fats do not interact with the body. On the other hand, fast food is often high in unhealthy fats such as saturated fats and trans -fats, which causes an inflammatory reaction in the body.
Conclusion
Try these steps to avoid bloating in the stomach. Even after trying these tips, you suffer from a bloated stomach, then contact your doctor. Chronic gas and bloating can be from an intolerance to lactose or fructose. If the gas symptoms recur, it is crucial to have a test.
