If you’re often feeling bloated or gassy, there are simple things you can do to help. These tips and tricks will help you alleviate your tummy troubles naturally. Read on to find out how you can beat your bloat today.
Examine Which Foods Might Contribute
While it might seem that feeling bloated happens at random times, it’s important to try and look for patterns. Often difficulty digesting certain food types can contribute to a feeling of being bloated by increasing gas production in the intestines. Dairy is the classic example. While you might not be outright lactose intolerant, you may have a mild intolerance that leads to bloating. Take notice and reduce or cut out the foods you find.
Drop the Fat
When fat hits your stomach and intestines, it slows down the movement of food. That means that if you have a big meal with a lot of fat in it, your body will take more time than usual to move that food through. This causes you to feel full for longer and can contribute both to the feeling and appearance of being bloated.
Slow Down at the Table
We all swallow a little air when we eat, but eating too fast can dramatically increase the air you swallow. While some of that air might be burped up, most of it moves into the intestine and can lead to bloating and increased gassiness. If you slow down your eating, you’ll swallow less air and decrease your bloat.
Look Out for Gas-Producing Foods
Sugars and sugar alcohols like the sorbitol found in gum can contribute to gas production. Some of these sugars don’t get digested and end up feeding gas-producing bacteria in the gut. Carbonated drinks can also contribute, both by increasing the sugar in your diet and by dropping a large amount of CO2 into your intestines that, like the air you swallow, sits in your intestines and eventually gets passed as gas.Enter caption for this slide
Stop Smoking and Drop Your Stress
Smoking increases the amount of air you swallow, which can make you feel more bloated. Stress and anxiety have also been found to increase bloating. Getting out to exercise is a great way to help your body eliminate gas effectively while decreasing stress and lowering anxiety.
Keep the Fiber Reasonable
Fiber is great for your digestion and lowers your cancer risk, but too much can sometimes lead to bloating and gas. Dropping fruits,vegetables and whole grains should be a last resort after you’ve tried everything else. If you’re really struggling, try to reduce the amount of high-fiber foods you eat. That might include whole grains, fruits like apples or pears, and vegetables like onions, broccolior Brussels sprouts. If this helps, give yourself several weeks and then reintroduce the foods slowly.