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November 8, 2017 By Disti Shah 4 Comments

What is Bloating?

 

Bloating

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 seeing a virtual epidemic of bloating in the current times. And, abdominal bloating not only looks bad but also causes lot of discomfort.

But, it’s not the end of the road. The good news is that it is one of the conditions which can be avoided, but before learning that, we need to first understand what the most common causes of bloating are….

  1. Constipation

Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.

  1. Eating too fast

Eating quickly and not chewing your food well can cause air swallowing that leads to bloating.

  1. Drinking too much of carbonated beverages

The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

  1. Too much consumption of sugar free beverages

Too much sugar alcohol in artificially sweetened foods and drinks lead to bloating.

  1. Food allergies and Intolerance can cause gas and bloating. But, these need to be confirmed by your doctor.
  2. Medical conditions which may cause bloating are – Lactose intolerance, irritable bowel syndrome, Giardiasis (parasite infection), colon cancer, bacterial overgrowth etc.

Simple ways to avoid bloating.

  • Chewing the food thoroughly

Chewing breaks the food down from large particles into smaller particles that are more easily digested making it easier for the intestines to absorb nutrients from the food particles as they pass through. This also prevents improperly digested food from entering your blood and causing a wide range of adverse effects to your health, one among them is bloating.

  • Exercising regularly preferably including more abdominal exercise

Physical activity helps air bubbles pass through your digestive tract quicker, so that bloated feeling will disappear faster than if you lounge on the couch. 

  • Avoiding too much of water during meals

Too many liquids during meals can cause dilution of digestive juices which may hamper the digestion process, also small amount of liquids aids digestion therefore moderation is a must.

  • Avoiding drinking using straws and narrow mouth bottles-

Leads to ingestion of excess air while sucking which may in turn cause bloating

  • Avoiding carbonated beverages-

When carbonated drinks are opened it allows the compressed carbon dioxide to form bubbles and escape into the air. Lots of the gas escape from your mouth or resurfaces from your throat as a belch. However, drinking lots of Coke at one time forces large amounts of the liquid into your stomach where the gas may pass to your intestines.

  • Eliminating smoking and Hukka

People who smoke or have Hukka inhale a lot of extra air than non-smokers

  • Avoid chewing gums and food that have artificial sweeteners-

Artificial sweeteners are difficult to digest and therefore should be taken in moderation as constant use may cause digestion problem.

  • Avoiding gaseous vegetables

Vegetableslike – beans, cabbage, Brussels sprouts, onions too much of raw vegetables, radish, melons, broccoli cause gas while the digestion process.

  • Avoiding foods with air whipped into them – soufflés, sponge cakes, and milkshakes
  • Avoiding long gaps between 2 meals 
  • Limiting sodium intake – by specially avoiding processed foods as they have loads of sodium

Ann extra salty meal may lead to water retention, which causes bloating.

  • High fibre meals may aggravate bloating therefore keeping a check on the fibre intake.

The gas occurs because bacteria within the colon, unlike the intestine of humans, are capable of digesting fibre to a small extent. The bacteria produce gas as a by-product of their digestion of fibre. Therefore excess fibre may cause a bloating sensation.

  • Avoiding milk for people who are lactose intolerant

Your body may not be making enough of the enzyme lactase, which is needed to break down the lactose in dairy foods.

  • Have Probiotics

They have good bacteria in them similar to those that you already have in your stomach. Having probiotics in your diet will further aid in digestion and thus stop bloating.

Finally, to conclude, here are a few exercises that can help to reduce bloating

  • leg seated spinal twist

Seated-Spinal-Twist

  • Apanasan

  • Spinal twist

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  • Paschimottanasana

Seated-forward-bend-pose

  • Seated heart opener

  • AdhoMukhaSavanasana

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About Disti Shah

Her fitness mantra is “do not start with a diet that has an expiration date, instead, focus on a healthy lifestyle that will last forever”. A post graduate in Clinical Nutrition and Dietetics, Diabetes Educator, her specialties are Diabetes management and Cardiac Care. A trekking enthusiast, Disti has gained experience in the field of Clinical Nutrition and Dietetics. She is keen on bringing together her acquired knowledge on nutrition and other health aspects with people’s goals to achieve a healthy life. She says for her fitness is not being better than someone else; it’s about being better than who she used to be. “You don’t have to be great to start, but you have to start to be great,” she adds.

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Comments

  1. jayanthi venkateswaran says

    October 26, 2016 at 11:57 am

    Bloating and gaseous abdomen are the same.
    Purification of protein foods and lazy colon also add to the problem
    Do they

    Reply
  2. Satya srivastava says

    November 8, 2016 at 10:12 am

    Interesting and very useful article.will help in correcting my few habits and lifestyle.really appreciated.

    Reply
  3. Nikhil says

    November 8, 2016 at 11:23 am

    Very informative article Distinct – Thank you!
    I have a quick question though about high fiber raw veggies – I love raw veggies and salads, especially carrots, cabbage, sprouts etc. Is there a thumb rule or a day limit on how much one should have it?

    Thank you.

    Reply
  4. florida springs says

    January 25, 2019 at 6:52 pm

    I have recently started a web site, the information you offer on this site has helped me greatly.
    Thank you for all of your time & work.

    Reply

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