Is there a time after having a great meal and when you are ready to relax, your stomach suddenly feels bigger than normal and suddenly you start experiencing gas and belching?
These are signs of bloating. Despite the fact that there are other conditions that can result in bloating like heart or liver disease, it is an occurrence which can be fixed by changing your eating patterns. In case you experience bloating on a regular basis, worry not as the guidelines discussed below will offer a solution to your problem.
Eat small portions of food frequently
Bloating occurs when you consume large portions of food. You can have five to six meals in a day instead of the normal three meals in a day. Make sure you consume food with the right nutrients, calories, and the right quantity.
Avoid fatty foods as the body takes longer to process them, this is the reason why your stomach feels bigger than usual after a large fattening meal. With fats being processed differently, digestion is different between saturated and unsaturated fats.
In addition, you can cut down your consumption of processed, fried and refined foods to improve your health and aid digestion. Eating fast can lead to gas retention so if you are already used to eating fast learn how to eat slowly. You can try the 3-day military diet as its content is formulated with the right metabolism boosting foods.
Know which foods trigger bloating
Bloating causes a lot of physical discomforts. You need to be aware of foods that you eat and later cause that gassy feeling. Fiber foods like beans, legumes and whole grains are healthy, but the high fiber content causes bloating in some people.
For example, if you are not used to eating beans or vegetables like broccoli you can start by introducing them slowly into your diet, with time your body will adapt. Introducing large quantities can cause bloating. In addition, limit your intake of carbonated drinks; they are the leading cause of bloating due to the buildup of carbon dioxide gas in the body.
Majority of people know that eating a lot of salt can cause health complications like blood pressure, however, they are not aware that high intake of salt causes retention of water resulting in bloating.
Exercise regularly
Along with dietary changes, there are many benefits that come from exercise, your overall health gets to improve and the gas that builds up can be eliminated. Lack of regular exercise can cause constipation which results in bloating. It is recommended you do abdominal exercises such as pelvic tilts, crunches, bicycle maneuver and sit-ups two to three times each week.
Studies show that ginger, pineapple, parsley, and yogurt have probiotics which assist to ease bloating. In addition to this, you can consult with a registered dietician if you need help to find the right foods that can help reduce bloating.
You can also decide to follow the military diet as it is formulated around meals that must be followed strictly. While military diet reduces bloating, it is also an added advantage in case you plan to shed a few pounds.
Cook with anise
In the ancient era, at the end of a pleasure-seeking feast, people would serve desserts made with anise to cool digestion and freshen the breath. Anise is a fragrant digestive, a group of remedies that cools digestive problems, and diminishes nausea, gas and bloating.
Anise works sound in vegetable soups: add seeds or whole star anise when frying onion and garlic. You can also make a tea by pouring boiling water over somewhat trodden seeds. Drink a cup of this after dinner, or anytime you are feeling a bloated or gassy.
Drink more water
Make sure you are drinking enough water. Water will help your body get rid of “extra” salt via urine. Less salt in your body will help discontinue puffiness and bloating. You should drink at least eight 250-mL glasses a day.
Choose potassium-rich foods
This substance helps normalize the fluid balance in your body, keeping bloat at bay. High-potassium provisions include bananas, cantaloupe, mangoes, spinach, tomatoes, nuts, and asparagus — which holds an amino acid called asparagine works as a diuretic to wash out excess liquid out of your structure.
Switch your fibers
Fibre is important. though, it’s a subject of discovery a balance between eating enough fiber to evade constipation and bound bloating. Try rye or spelt bread rather than white bread and keep away from gas-generating foods such as beans.”
Use a ball
Rubbing a ball over your belly can assist the gas move through the small intestine. Use any spongy ball, such as a squash ball, and rotate it around your abdomen to help the gases travel.”
Eat fruits with the skin
Fresh berries and whole fruits, like apples and pears, are good for defeating bloat. Just don’t remove the skin, as that’s where the major quantity of fiber resides. Fiber helps reduce bloating by avoiding constipation and keeping things moving through the digestive system, so one should aim for 25g per day
Limit artificial sweeteners
Artificial sweeteners might look like a good substitute for sugary foods, but the reality is they might not be the best decision out there — mainly when your stomach involved. You may be cutting back on actual sugar, but you could finish up with surplus gas or diarrhea. Many people have a tough time digesting artificial sweeteners.
Massage your tummy
Try massaging your abdomen in the path of your GI tract. Squash your fingers right close to your right hip; roll up toward the ribs, across and down near your colon in a circular motion. It sounds strange, but the movement can help empty gas and alleviate your stomach.
When changing your eating patterns doesn’t help it may mean there might be an underlying problem that requires medical attention. If bloating is accompanied by an abnormal bowel movement or painful cramps you need to consult a doctor.
