How to prevent stomach bloating
We all know that abdominal bloating looks bad and can cause physical discomfort. There are several causes that result in stomach bloating, from food intolerances to constipation.
Here are some tips on how to avoid stomach bloating pretty easily.
1. Avoid constipation
Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. In order to avoid it, you need to add foods rich in fiber to your diet, like whole grains, fruits, vegetables, nuts and seeds. Drink lots of fluids (6-8 glasses a day) and exercise for at least 30 minutes, five times a week.
2. Stay away from allergies or lactose intolerance
Food allergies and intolerances can lead to gas and bloating. If you suspect you have an allergy or intolerance, don’t eliminate healthy dairy and whole grains from your diet, but consult a doctor first to confirm it.
You can also reduce the amount of the suspected food and/or you can eat it with other foods. You can choose aged cheese and yogurts as they are lower in lactose.
3. Don’t eat too fast
Eating too fast and not chewing your food well can cause air swallowing that leads to bloating. To avoid it, you need to eat more slowly and chew your food more. Your meals should last at least 30 minutes. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying and if you eat more slowly, you may end up eating less.
4. Don’t overdo carbonated drinks
Fizzy drinks can cause stomach bloating as well. So, you need to reduce the number of fizzy drinks, instead drink plenty of water flavored with lemon, lime or cucumber or try peppermint tea as it may also help reduce bloat.
5. Don’t overdo chewing gum
Chewing gum can also cause air swallowing that leads to stomach bloating. Don’t make chewing gum a habit, as an alternative you can eat a healthy, high-fiber snack like vegetables or fruit, or lower-fat popcorn.
6. Watch out for sugar-free foods
Artificially sweetened foods and drinks can also make you suffer from stomach bloating. Reduce the amount of artificially sweetened foods and drinks and don’t consume more than 2-3 servings per day.
7. Limit Sodium
Highly processed foods are rich in sodium and low in fiber and can cause bloating. When you buy processed, canned, or frozen foods, you need to read food labels as it’s recommended to consume no more than 500 mg of sodium per serving in any product.
8. Go slow with beans and gassy vegetables
Eating beans, broccoli, cauliflower and Brussels sprouts can cause you a gassy feeling. But you shouldn’t eliminate these high-fiber vegetables from your diet. Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas.
9. Eat smaller meals more often
Eating more often can help control blood sugar and manage hunger and prevent stomach bloating. So, try eating five to six small meals each day, instead of three big meals per day.
10. Try anti-bloating foods and drinks
To avoid bloating, try safe foods that are good for you. For instance, peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (”good” bacteria) may help reduce bloating.