4 tips to help prevent bloating

Year-end parties with lots of delicacies can make it hard for you to get uncomfortable with bloating!

Abdominal bloating, also known as bloating, is a medical term for the state of your abdomen becoming swollen and stiff after eating. The cause may be due to the production of excessive gas in the stomach or the disorder of movement of the digestive system muscles such as stomach muscles, intestines. This can lead to increased pressure on the uncomfortable abdomen. Also, sometimes this condition can make your stomach become larger than usual.

About 16–30% of the population reports that they often experience bloating, so this is also quite a common disease. Abdominal bloating can cause pain, discomfort or a feeling of tightness in the abdomen, making you feel heavy and mistakenly thinking that belly is accumulating too much excess fat. In fact, sometimes this symptom may be caused by some serious health conditions. However, often, the main cause of abdominal distention is due to poor nutrition or accidental ingestion of some foods that cannot be tolerated.

1. Avoid eating too much in a meal

Overeating can cause stomach distension, making you feel like you have a bloating. However, the problem is simply that you have eaten too much. If after you enjoy a big meal and it feels like your stomach feels uncomfortable, it’s better to try eating a smaller serving. And if you feel a little hungry after that, you can absolutely eat another snack.

A person who is prone to bloating tends to experience discomfort after eating even when eating a smaller serving than someone who rarely has it. Therefore, breaking meals into small portions of the day can help you reduce your risk of getting this condition, and make your stomach easier to digest food.

Besides, during the process of eating, you need to apply the method of “eat slowly, chew carefully” because it will help bring about double efficiency. Chewing on food thoroughly will help reduce the amount of air inside your mouth when you swallow it, which contributes to bloating. In addition, this habit helps you eat more slowly, and it has been shown to be related to lowering your diet and making you feel full for longer.

2. Make a list of easily allergic foods

Food allergies and food intolerances are relatively common and easy to encounter. When you eat food that your body cannot absorb, you will experience bloating due to excessive gas production in the stomach, abdominal distention and other symptoms. And here are some foods that are difficult to tolerate as well as the common bloating ingredient:

Lactose: Lactose intolerance is associated with many gastrointestinal symptoms, including bloating. And lactose is the main carbohydrate contained in milk as well as dairy products.
Fructose: Fructose intolerance can cause bloating in some people.
Eggs: Flatulence and bloating are the two most common symptoms in people with egg allergies.
Wheat and gluten: Many people with wheat allergy or gluten intolerance (a protein contained in wheat, spelled wheat, barley and other nuts). This condition can lead to a series of negative side effects on the digestive system, including bloating.
Try to limit the intake of these ingredients and foods to prevent flatulence. However, if you feel anxious or suspect that you have an allergy or intolerance to certain foods, it is better to see your doctor for an accurate diagnosis.

3. Limit eating indigestible foods

Some foods rich in fiber can cause your stomach to produce excessive amounts of gas, causing bloating. Indigestible foods include legumes such as beans and lentils, or whole grains. Besides, high-fat foods can also slow down digestion and empty the stomach.

Although these foods can be effective in satisfying your appetite and staying full longer, it can help with weight loss, but this can also become a problem for people prone to be bloated.

So, create a personal eating diary and record the foods you eat during the day to determine which foods make you feel slightly bloated after eating. And after “localizing” these foods, limiting their intake during daily meals can help you improve your bloating condition.

4. Eat a low-FODMAP diet

Irritable bowel syndrome (IBS) is the most common gastrointestinal disorder in the world. Common symptoms of IBS syndrome include flatulence, bloating, abdominal pain, stomach discomfort, diarrhea or constipation. Most people with IBS syndrome often experience bloating. Among them, up to 60% of them reported that abdominal distention was the worst symptom they often encountered, even more often than abdominal pain.

FODMAP is an acronym for a set of food molecules including Fermentable, Oligosaccharides, Disaccharides, Monosaccharide and Polyol. And in fact, a low-FODMAP diet has been shown to significantly reduce symptoms such as bloating, especially for people with IBS.

If you often have bloating or do not have other gastrointestinal symptoms other than abdominal distension, the low-FODMAP diet is the ideal choice to help prevent bloating. You only need to limit eating some common foods that contain high levels of FODMAP in your daily diet. These foods include wheat, onions, garlic, broccoli, cabbage, cauliflower, artichokes, legumes, apples, pears and watermelons.

By building yourself a healthy diet and healthy foods, you will quickly eliminate this uncomfortable bloating!

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