There is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are witnessing a virtual epidemic of bloating in current times. Abdominal bloating not only looks bad but also causes a lot of discomfort.
But it’s not the end of the road. The good news is that it is one of the conditions that can be avoided. However, before learning how to prevent it, we need to first understand the most common causes of bloating.
Common Causes of Bloating
- Constipation
Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating. - Eating too fast
Eating quickly and not chewing your food well can cause air swallowing, which leads to bloating. - Drinking too much carbonated beverages
The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly. - Too much consumption of sugar-free beverages
Too much sugar alcohol in artificially sweetened foods and drinks can lead to bloating. - Food allergies and Intolerance
Food allergies and intolerance can cause gas and bloating. However, these need to be confirmed by your doctor. - Medical conditions
Conditions like lactose intolerance, irritable bowel syndrome (IBS), Giardiasis (parasite infection), colon cancer, and bacterial overgrowth can also cause bloating.
Simple ways to avoid bloating:
- Chew your food thoroughly
Chewing breaks the food down from large particles into smaller particles that are more easily digested. This makes it easier for the intestines to absorb nutrients and prevents improperly digested food from entering your blood, which can cause bloating.
- Exercise regularly
Physical activity helps air bubbles pass through your digestive tract more quickly, so the bloated feeling disappears faster.
- Avoid too much water during meals
Too many liquids during meals can dilute digestive juices, which may hamper the digestion process. A small amount of liquids aids digestion, so moderation is key.
- Avoid drinking using straws and narrow mouth bottles
These can lead to the ingestion of excess air while sucking, which may cause bloating.
- Avoiding carbonated beverages
When carbonated drinks are opened, the compressed carbon dioxide forms bubbles and escapes into the air. Drinking large amounts forces the gas into your stomach, where it may pass to your intestines, causing bloating.
- Eliminate smoking and Hukka
People who smoke or use Hukka inhale a lot of extra air, which can lead to bloating.
- Avoid chewing gums and food with artificial sweeteners
Artificial sweeteners are difficult to digest and may cause bloating if consumed in excess.
- Avoid gassy vegetables
Vegetables like beans, cabbage, Brussels sprouts, onions, radishes, melons, and broccoli can cause gas during digestion.
- Avoid foods with air whipped into them
Foods like soufflés, sponge cakes, and milkshakes can introduce excess air into your stomach.
- Avoid long gaps between meals
Long gaps between meals can disrupt digestion and lead to bloating.
- Limit sodium intake
Processed foods are high in sodium, which can cause water retention and bloating.
- Monitor fiber intake
While fiber is essential, excess fiber can cause gas as gut bacteria break it down, leading to bloating.
- Avoid milk if you’re lactose intolerant
If your body doesn’t produce enough lactase, the enzyme needed to break down lactose, dairy can cause bloating.
- Include Probiotics in your diet
Probiotics contain good bacteria that aid digestion and help reduce bloating.
Yoga and Exercises to Reduce Bloating
Certain yoga poses and exercises can help relieve bloating by stimulating digestion and releasing trapped gas. Try these:
- Leg Seated Spinal Twist
- Apanasan (Wind-relieving pose)
- Spinal Twist
- Paschimottanasana (Seated forward bend)
- Seated Heart Opener
- Adho Mukha Savanasana (Downward-Facing dog)
Bloating is a common issue with various underlying causes. By understanding these causes and implementing simple lifestyle changes, you can reduce bloating and improve your digestive health. Remember, a healthy and comfortable digestive system is within your reach!
Bloating can be uncomfortable, but it doesn’t have to control your life. Try these tips and let us know what works for you in the comments below! For more articles on digestive health and wellness, explore Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.
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