Bloating is the result of excess air in the system which is produced by digestion or swallowing of air. This excess air is unable to get digested and leads to abdominal pain and discomfort. Some people have a weak digestive system and tend to have this problem recurrently. It is important to have regular bowel movements, be active and eat correctly to eliminate the problem of bloating from your system
The Tips To Reduce Bloating Are:
1. Avoid Constipation
Eat foods that are high in fibers like fruits such as apples, berries, pears and more. Vegetables, nuts, seeds all add fiber to the system which adds bulk to the waste and aids in its easy expulsion from the body. The body should also be replenished with ample amounts of fluids throughout the day to keep the body hydrated and the bowel system regular.
2. Food Allergies
People who are gluten intolerant or have any form of food allergies and are unaware of it, end up being bloated by consuming the allergic foods. It is important to identify the food allergens that are causing the allergy and then stay away from it. Wheat products and dairy items have to be cut down from the diet of people suffering either from gluten allergy or lactose intolerance.
3. Quit Smoking
Smoking has other ill effects on the body and while inhaling the smoke, people tend to inhale extra air that leads to bloating in the body.
4. Avoid Gaseous Foods
There are certain foods that are heavy on the system, take longer to digest and expel more gases than other foods. These are the cruciferous veggies like kale, broccoli, cauliflower, bok choy, brussels sprouts, cabbage and more. Though these foods are super nutritious, these cause flatulence and indigestion to people who have a weak digestive system and should be avoided or eaten in moderation. Also, foods high in carbs can cause bloating in the body as they tend to retain moisture in the body. Always cook vegetables before eating as the level of gaseousness goes down.
5. Eat Slowly
Take time to eat and slowly chew the food for better digestion. The food gets broken down uniformly in the body and therefore gets easily digested. Heavy foods or foods that are eaten in a hurry add more air to the stomach and lead to bloating. Chew the food 30 times before swallowing, eat smaller meals at lesser intervals than a large meal and avoid heavy meals at night, to avoid bloating.
6. Add Probiotics
Probiotics add organisms to the guts increasing the gut activity that helps in better digestion. Yogurt is the most commonly available probiotic and adding it to meals, regularises the bacterial activity in the colon and aids in better digestion.
Regular and moderate exercise keep the body fit and all the organs active. It stimulates the bowel movement that helps easy passage of waste down the colon. Swimming, walking, jogging aerobics are all useful in regulating the bowels and combating bloating. Breathing exercises are good for reducing stress, that could also be a cause of bloating.
8. Limit Salt
Sodium intake is directly linked to bloating as the salt crystals cling to water and cause water retention in the body. Processed foods contain high amounts of salt and should be avoided.
9. Limit Sugary Foods
Sugary juices and sweets lead to bloating. They are loaded with carbs and sweetened aerated drinks add too much of air to the stomach which leads to bloating and flatulence. Natural sweets like fruits are the best option as they add fiber to the body.
10. Potassium Intake
Potassium intake in the body helps in balancing the electrolyte and moisture content in the body. Foods rich in potassium are potatoes, spinach, asparagus, bananas, apples, tomatoes, and should be added to the diet if we start experiencing the symptoms of bloating. These start regularising the system with its potassium content and aid in controlling the problem of bloating.