Bloating is the common issue and can be faced by anyone. The feeling is nothing but feeling puffy. Bloating can increase the diameter of the stomach area and the person can have a tight abdomen and can cause abdominal pain. You might feel that your regular jean is not fitting you. Pain and growling can be followed by the increase in the diameter. The common most feeling of bloating is the stomach will feel full and tight. Stomach cramps and the stomach may be felt sharp sometimes. These symptoms can be felt and sometimes cannot be felt at all.
The pains are often associated with gases, but some cases the person may have gases and some may not. There are many causes of bloating which mainly consist of irregular diet, constipation, irritable bowel syndrome and lactose intolerance and many others. Bloating and gas are the signs that the food is not properly chewed and digested by the body. Less quantity of water in the body can also cause bloating. Water helps the body in digestion and helps in bloating issues.
Here are some tips which can avoid bloating and slimming down your belly.
- Avoid Constipation as too little water and liquids, no physical activities can lead to constipation and hence bloating.
- Include high fiber foods, fresh fruits and vegetable, whole grains, nuts, seeds and legumes. One can aim for drinking 8 to 9 glasses of water and fluids per day and start some physical activities.
- Food intolerance and allergies can lead to a high amount of bloating. People normally eliminate these foods from the diet, but it is always advised to consult a doctor before eliminating them as these allergies cannot stay for longer. Unnecessarily one can eliminate the healthy dairy from the food and dairy that is low in lactose.
- Not chewing the food is again an issue for bloating, as it may lead to digestion issues. Eat slowly and chew your food well. Swallowing can lead to bloating. Slowly enjoy your food for at least 30 minutes and more and more chewing of the food may decrease the bloating issues. When the food is enjoyed the person can have a satisfying feeling after the food consumption.
- If you are following a diet and your dietitian recommends the fiber consumption, then do not overdo it. Excess fiber can lead to bloating for sensitive people.
- Foods that are rich in potassium can keep the bloat at bay and foods like bananas, tomatoes, spinach, mangoes, cantaloupe, nuts, asparagus and it helps flush excess liquid out of the body.
- Habits that make you swallow air should be avoided. Did you know you even swallow air when you eat and drink anything with a straw? So, be careful.
- Chewing gum and smoking should be strictly avoided.
- Carbohydrates should not be consumed in the evening like bread and pasta. They may cause the body maintain water levels and will feel puffy.
- Aerated and carbonated drinks will increase the diameter of the belly and it is advised to drink plain water and limit the sugar substitutes.
Some basic things should always be considered like overeating and some physical activity can beat the bloat. Follow healthy habits and you beat the bloating easily.
