Stomach bloating is an everyday situation that many of us continue to experiences.
This condition can be caused by the food you ingest, the amount of food you ingest, what you drink. How you eat the food causes gas to swell in the digestive system.
When the gastrointestinal tract is full of air or gas, it appears as if you have eaten a large meal and there is no room in your stomach.
The condition can get out of hand when the bloating is followed by gastric stomach pain, heartburn, nausea, discomfort, diarrhea, blood in your stool, and gas. (1)
If you’re tired of stomach bloating, there is still hope. Here is how to reduce your bloating
1. Reduce Salt Intake.
Too much salt intake can make you feel bloated. The key to reducing bloating is cutting down your sodium consumption. (2)
After overeating salt food, your body will hold onto water because it’s striving to prevent dehydration. This can lead to a gas activity in your abdomen.
You should eliminate some of the excess sodium from your body.
2. Eat Slowly
It is vital not to hurry when you are eating, try to eat slowly and chew your food thoroughly.
This will ensure proper digestion and can prevent bloating.
3. Eat More Fruits And Vegetables
Fruits and vegetables are right for you because they have abundant of vitamins, minerals, and antioxidants are essential for the proper functioning of your body.
They promote better digestion, prevent water retention, and aim to reduce abdominal bloating.
4. Drink More Water
Not drinking enough water might be the reason why you’re bloated.
Taking a sufficient amount of water every day is vital to keep you hydrated and besides helps prevent and fight water retention.
Experts advise having at least 2 liters of water a day to prevents constipation or bloating.
5. Avoid Foods That Give You Gas
Some foods can cause irritating problems such as gas, bloating, and constipation.
However, try cutting back or avoiding them.
6. Eat Little And Often
The most reliable way to prevent bloating is to opt for small portions of food, divided your meals into several parts a day.
Most people who experience bloating have irritation of food in the stomach. Hence, eating smaller portions can be very helpful and do not cause stomach bloating.
7. Eat More Fiber
Fibers are good for digestion, and their consumption helps prevent constipation.
Experts advise eating high fiber foods can help reduce bloating. (3)
However, it is essential also to know that overeating fiber too quickly can create even more gas and bloat.
Eat whole grains, legumes, beans, veggies and fruits.
So when increasing fiber intake, it is helpful to start slowly and increase your intake over some weeks to let your body to adapt to this change in the diet.
8. Avoid Carbonated Beverages
Carbonated drinks contains natural gasses that well make you bloated
Drink water instead of soda, or any another carbonated beverage.
9. Try Exercises
Physical activity helps to improve the digestive system, reduces constipation, prevents water retention.
Generally, exercises will improve your quality of life.
10. Take Probiotics
Probiotics help repair the balance between good and bad bacteria in your gut, which can help reduce gas and bloating.