If you feel some swelling in your stomach after eating, you may have bloating. The main cause of bloating is excessive production of gas and disturbed digestive system muscles.
Bloating can result in pain and discomfort and can make you feel “full.” Your belly may also seem bigger. Certain medical conditions can cause bloating, but the most common reasons are diet and certain types of foods that may not suit you.
Here are a few effective ways that can help eliminate bloating.
Eating big meals can be a big problem for some people. If you’re one of them, you can try eating smaller chunks to make it easy on your stomach. Instead of three big meals, you can go with the alternative and take six small meals.
Also, eat slowly and chew often. Chewing more has many benefits. Firstly it minimizes the amount of air you consume while you eat and you’ll become habitual of eating slower. This way, you’ll eat less and in smaller portions.
Avoid Swallowing Gases
Gases enter your digestive system in two ways. One is the gas that bacteria produces in the gut and the second gas is the one that we swallow while eating or drinking. The worst enemy of the stomach is carbonated drinks.
The bubbly carbon dioxide in the drinks reaches the belly and causes bloating. Some other ways that can allow gas to each your stomach are:
- Using straw to drink
- Chewing bubble gum
- Eating hurriedly
- Eating while talking
Avoid Gas Producing Foods
Eating foods high in fiber can be troublesome for some people (too much gas production). The most common issue makers are lentils and beans, together with a few whole grains.
Study your diet. If certain foods are making you more bloated, try to avoid them. Also, try to eat fewer beans and fatty foods.
Don’t Be Constipated
A very common digestive issue is constipation which can have several causes. Constipation can make bloating worse.
Doctors recommend eating fibrous foods during constipation. However, you need to be cautious while doing that because fiber can be bad for those having gas or bloating.
Also, drink lots of water and be more physically active, as it can help ease constipation.
Many over-the-counter products can help alleviate bloating, such as:
- Beano: It helps to break down indigestible carbohydrates.
- Lactase: It is an enzyme that helps break down lactose and is effective for those with lactose intolerance.
These supplements are effective most of the time for providing quick relief.
See a Doctor
If you’re a victim of bloating that is disturbing your life, see a doctor as soon as possible. There may be an underlying medical condition. However, the good news is that it’s possible to reduce or eliminate bloating with minor changes in lifestyle and diet.