Bloating is a common digestive problem that is a feeling of fullness or tightness in the stomach. It can be caused by a variety of factors, including overeating, eating certain foods, drinking carbonated beverages, and constipation. Bloating can also be a symptom of more serious medical conditions, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease.
8 Effective Techniques That Can Help You Reduce Bloating
In this article, you will get to know about 8 proven and effective ways which can help you to reduce bloating and live a more healthy and quality life.
1. Eat In A Mindful Way
One of the best ways to reduce bloating is to eat in a mindful way. This means paying attention to your food and eating slowly. When you eat too quickly, you swallow more air, which can lead to bloating.
When you eat mindfully, you take the time to savour your food and chew it thoroughly. This helps to break down your food properly and makes it easier for your body to digest.
2. Avoid Eating Extra Sugar
Sugar is a common cause of bloating. When you eat sugar, it can ferment in your intestines and produce gas. This gas can cause your stomach to swell and feel bloated.
If you are prone to bloating, it is best to avoid sugary foods and drinks. This includes processed foods, candy, soda, and juice.
3. Try Having Probiotics
Probiotics are live bacteria that are good for your gut health as they can help to improve digestion and reduce bloating. Probiotics can be found in fermented foods such as yoghurt, kimchi, and sauerkraut. You can also take probiotic supplements.
4. Know About Your Food Allergy Or Intolerance
Food allergies and intolerances can also cause bloating. If you are lactose intolerant or have a gluten allergy, eating foods that contain these substances can cause your stomach to bloat.
If you are not sure if you have any food allergies or intolerances, you can talk to your doctor. They can test you for food allergies and intolerances.
5. Stop Drinking Beverages During Meals
Drinking beverages during meals can cause you to swallow more air, which can lead to bloating. It is best to avoid this habit and drink water after 30 minutes of your meal.
If you are thirsty during meals, try drinking a small amount of water. You can also try drinking unsweetened tea or coffee.
6. Adapt A Healthy Lifestyle
A healthy lifestyle can help to reduce bloating. This includes eating a healthy diet, exercising regularly, and getting enough sleep. When you eat a healthy diet, you are providing your body with the nutrients it needs to function properly. This can help to improve digestion and reduce bloating.
Exercise can also help to reduce bloating. Exercise helps to move food through your digestive system more quickly. Getting enough sleep is also important for digestive health. When you don’t get enough sleep, your body can produce more stress hormones, which can interfere with digestion.
7. Eat Fibre-Rich Food
Adding fibre to your meal is so important for your digestive health; it adds volume to your diet, promotes a healthy bowel movement, and satisfies your carvings. But do not take excessive fibre-rich food in your diet; fibre is important but in limited quantity.
8. Include Gut-Friendly Foods
Gut-friendly foods are foods that contain probiotics or prebiotics. Prebiotics are a type of fibre that feeds the beneficial bacteria in the gut. Good sources of prebiotics include onions, garlic, leeks, and asparagus.
Bloating is a common digestive problem that can be caused by a variety of factors. There are a number of things that you can do to reduce bloating, including eating in a mindful way, avoiding extra sugar, trying probiotics, knowing about your food allergies or intolerances, stopping drinking beverages during meals, adapting a healthy lifestyle, eating fibre-rich foods, and including gut-friendly foods.
If you are struggling to reduce bloating on your own, talk to your doctor. They can help you to identify the underlying cause of your bloating and develop a treatment plan.