Beat the Bloat! How to Avoid Bloating
Sometimes it happens after a heavy holiday feast. Other times, it's during your menstrual period. Whenever it happens, you are just left with unbearable, annoying pain. You feel sluggish, not your best, and weird.
Bloating and gassiness cause a lot of abdominal discomforts.
The International Foundation for Gastrointestinal Disorders defines it as such: "Bloating can be described as the feeling that there is an inflated balloon in the abdomen. It is a commonly reported symptom and is sometimes associated with distension or the visible increase in the width of the area between your hips and chest (abdominal girth)."
While there are a dozen reasons for the cause of bloating, one most common involves what and how we eat.
Common Causes of Bloating
Here we list down common causes that involve food.
1. Overeating. There's no denying the fact that overeating can make us too full. Smaller portions will help ease the pain.
2. Fat takes longer to digest compared to carbohydrates and protein. Eating rich and fatty food can make you feel like you're stuffed (and it can sometimes be uncomfortable). Limit your daily fat intake.
3. Eating too fast. Weight loss experts champion for slow eating as satiety signals take about 20 minutes to reach the brain. Eating slow will help you digest and make you full faster (without consuming more).
Reduce the Gas
Gas is the second most common cause of bloating in the abdomen. Did you know that almost half of the gas in the digestive system is the air we swallowed? Sounds unbelievable, right? The rest of the gas in the digestive system is produced by gut bacteria to help digest our food.
Simply put, if the GI tract or gastrointestinal tract does not work efficiently, gas can build up in our intestines. Thus causing bloating.
If you are one who frequently experiences bloating caused by gas, cut these habits that increase the air you swallow.
· drinking with a straw
· chewing gum
· drinking too many carbonated beverages
· eating hard candy
Health experts note that one other way you could be swallowing more air is due to nervousness. Figure out ways to reduce stress and anxiety by practising breathing exercises or meditation to help you relax.
We've got plenty of tips to help you relax and destress:
1. Benefits of Burning Scented Candles At Home
2. Why Power Naps Should Be Part of Your Daily Routine
3. Practice Self-Affirmation To Improve Your Mindset
And more! Check out our Blog to read more helpful tips to improve your lifestyle.
Avoid Foods That Cause Bloating
Some foods are more prone to cause bloating than others. You will know some of them and might be surprised by others in the list.
The Insider shares these 6 types of foods that cause bloating in this article.
The Greatist lists down 35 Foods To Banish Bloating.
