Most of us have experienced the feeling of being bloated in our lifetime. It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system, and can often cause pain, discomfort, and a feeling of ‘fullness’. Research has found that the most common cause of bloating may be due to diet. Even though this may be the case, there are ways that you can try and reduce this…
Don’t Eat Too Much In One Sitting
Being full can sometimes feel like being bloated, but the problem may be that you ate too much. If you are eating big meals and tend to feel bloated afterward, then try smaller portions. Using smaller plates, bowls, and spoons, can help greatly with this. See our previous post on portion control to understand the benefits.
Rule Out Food Intolerances
Eating foods you are intolerant to often causes gas and bloating. Food intolerances are relatively common, with the most common intolerances being lactose, fructose, eggs, and gluten. If you experience bloating after eating these foods, it is best to avoid these and find alternatives.
Try Not To Eat Foods That Give You Gas
Foods that are high in fibre such as beans and other legumes can make people produce large amounts of gas, and therefore become bloated. Furthermore, fatty foods can also slow down digestion and the emptying of the stomach. This may make people feel full which can be seen as a benefit, but can be a problem for people who tend to get bloated a lot. To combat this, eating less fatty foods, and choosing more grains, meat, or quinoa in replacement for beans may be helpful to reduce bloating.
Try Not To Drink Highly Carbonated Drinks
Carbonated drinks such as fizzy drinks can also cause gas and bloating. These drinks contain dissolved carbon dioxide, a gas that can be released from the liquid after it reaches your stomach. Limiting these drinks can also reduce bloating.