We Tell You 7 Easy Ways To Avoid Bloating
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No one wants a bloated tummy to get in the way of a well-fitted shirt. Here’s how to handle it, naturally.
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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. Here are 7 ways you can avoid it:
1. Check for allergies or intolerance issues – If you are lactose-intolerant, gluten-intolerant, fructose-intolerant, or have a wheat or egg allergy, you are highly likely to have gas and bloating. Get yourself checked out by a doctor.
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 regularly exercise, 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 – Chewing gum, smoking, talking while eating, eating too fast, and using straws can all cause bloating, as they cause you to swallow air. Fizzy drinks are another culprit, as the fizz can get trapped in your stomach.
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.
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. Gas the gassy vegetables – If you are not used to eating gassy vegetables such as beans or cruciferous vegetables, they can cause bloating, especially if consumed at night.
If the food at your friend’s house was way too delicious, and you couldn’t help but overeat and then get gas, a few home remedies you can try are – fennel seeds (saunf), peppermint or chamomile tea, ginger, caraway seeds (jeera), or a glass of warm water with lemon. Probiotics such as yoghurt, kefir, and kimchi also help in keeping the digestive system healthy. 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.
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.