7 Natural Ways To Avoid Bloating
No one wants a bloated tummy to get in the way of a well-fitted shirt. In this article, we tell you about ways to avoid bloating. Also, we’ve made a list of foods that reduce bloating and gas. Read on to know more.Zipper not shutting without considerable effort, or an overfull stomach popping out from beneath that crop top…being bloated is never fun. Bloating is a temporary distention of the stomach, mostly caused by gas. However, bloating like most of the lifestyle health problems, is avoidable/ preventable. Bloating can be avoided by making simple lifestyle changes.
Here are 7 natural ways to avoid bloating and making sure you don’t have a puffy tummy ever again:
1. Check for allergies or intolerance issues
Ate healthy, in the right quantities, and still feeling gassy? It could be a food allergy. One of the ways to avoid bloating is by being aware of how your body reacts to foods.
Food allergies and intolerances are common and one of the major causes of bloating, as the foods which you’re allergic/ intolerant to, can’t be digested by your body. This causes excessive production of gas. To avoid bloating, eating right is very important. If you find that you feel excessively bloated after eating a particular food or foods from a particular group, for example dairy, it could be because you are allergic to that food or food group. In this situation, we recommend you to see a doctor or a dietitian.
2. Keep constipation at bay
Constipation can cause discomfort and pain, apart from bloating. To avoid this, drink plenty of fluids, and have a fibre-rich diet. Also make sure to exercise regularly, so everything keeps moving smoothly. Keep in mind that fibre should not be overdone, especially soluble fibre, as it tends to increase bloating.
3. Don’t swallow air
One of the lesser known causes of bloating is ‘swallowing of air’ while eating. Avoid colas and fizzy drinks to prevent bloating. The carbon dioxide that makes soda and similar beverages fizzy can accumulate in the stomach and cause bloating. Chewing gums can also cause bloating. According to a study, the sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain.
4. PMS love
If your belly tends to bloat when you’re about to get your period, or when you’re on it, make sure you consume 1,000-1,200 mg of calcium, and 200-400 mg of magnesium daily.
5. Avoid the processed and the sugar-free
Most processed foods contain a lot of sodium, including frozen and canned foods, which can cause bloating. Sugar-free foods and drinks also cause bloating and gas.
According to a study published in ScienceDirect, eating processed foods high in sodium causes the body to retain extra water which leads to bloating. Moreover, processed foods are rich in inflammation-causing ingredients like sugar, processed dairy, gluten, industrial seed oils, preservatives, farming toxins, and other artificial ingredients that can irritate the gut and cause bloating.
6. Eat at regular intervals
Eating regular, small meals through the day will help you avoid overeating, and will also give you enough time to digest your meal before you eat more, thereby, keeping gas and bloating at a distance. Also avoid eating too close to bedtime.
7. Avoid gassy vegetables
Bloating and gas is not only caused by unhealthy and processed foods. Some foods such as beans and cruciferous vegetables can also cause gastronomical problems, especially when consumed at night.
Tips to reduce bloating
If the food at your friend’s house was way too delicious, and you couldn’t help but overeat and then get gas, trying these home remedies can help you get rid of bloating.
- Some foods have natural anti-bloating properties. Consuming foods such fennel seeds (saunf), peppermint or chamomile tea, ginger, caraway seeds (jeera), or a glass of warm water with lemon can help reduce bloating. Additionally, probiotics such as yoghurt, kefir, and kimchi also help in keeping the digestive system healthy. Consuming them regularly can help you keep your digestive system healthy, and hence avoid bloating.
- You can also go for a walk, which will help in easing the discomfort. Avoid drinking fluids till 30 minutes after your meal, so that your digestive enzymes are not diluted.
- Yoga could be of a great help when it comes to avoiding bloating, as well as reducing bloating. Child's Pose, Happy Baby Pose, and squats can help reduce bloating; these yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas.
The problem of bloating can easily be dealt with by making simple lifestyle changes, avoiding foods that cause bloating and gas, eating anti-bloating foods, and being active throughout the day. However, if you have chronic or persistent gas, visit your doctor, as it could be an underlying condition such as PCOS, liver disease, or heart disease.