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How to Avoid Bloating

Bloating can be very embarrassing and uncomfortable. This is caused by the build up of gas in your stomach and intestines. When gas doesn't pass through belching and flatulence, it builds up in the stomach and intestines and causes bloating. The Stomach feels full, tight and could be visibly swollen,this can result in mild or sharp pain that can sometime be relieved by passing gas or by simply having bowel movement.What we eat and drink play a direct role in bloating.Too little fiber, fluids and physical activity can lead to constipation which result in bloating.

The following are risk factors associated with Bloating:

  • Eating fatty foods
  • Drinking carbonated drinks
  • Drinking through the straw
  • Chewing gums
  • Eating too quickly
  • Smoking
  • Stress and anxiety
  • Lactose intolerance
  • Irritable Bowel Syndrome

The good news is that Bloating can be prevented by adopting a simple lifestyle changes:
  • Don't chew gums
  • Reduce your intake of carbonated drinks
  • Avoid fatty foods
  • Eat slowly
  • Use lactose free  dairy products
  • Exercise regularly
  • Drink 8 glasses of water daily
  • increase your potassium intake

The following are foods that are bad for Bloating:
  • Legumes: Legume is a plant in the fabaceae family, They are healthy food because they are low in fiber and high in protein. Legumes like Beans, Peas, Lentils, Soybeans, are also very high in fiber and other nutrients, but they are gas producing foods.They contain sugars and fibers that your body cannot absorb.When the legumes reach the large intestines the bacteria in your gut feeds on them and this leads to gas and bloating.Combine legumes with  foods like rice for easy digestion.
  • Diary: if you always feel gassy after taking milk, that means you are lactose intolerant, your body lacks the ability to break down lactose.This can cause gas to build up and results in bloating. Opt for lactose free dairy products.
  • Apples: Apples are full of lots of health benefits,eating apples has been linked to a lower risk of heart diseases but they also contain fructose and sorbitol,sugars found on fruits that many people cant tolerate and this result in gas and puffy feeling.However Apples are great for the body and you shouldn't give it up entirely ,just eat them in moderation and separate from your meals.
  • Vegetables: Vegetables are filled with loads of health benefits.They are a good source of vitamins A,E,C, and also potassium,fibers and folic acid. Cruciferous vegetables like kale, broccoli, and cabbage contain raffinose( a sugar that remains undigested until bacteria in your gut ferment it), this produces gas and result in bloating.Because of the many health benefits of vegetables, don't give it up ,but keep your portion in check and also you can steam the vegetables, which will result in the softening of the fibers, and make it easier to digest.
  • Salty foods: foods that are high in sodium causes water retention, which leads to bloating. High sodium can be found in processed foods, which makes it difficult to avoid. Drink lot of water after eating processed foods, to flush out the sodium.
  • Carbonated drinks: The air bubbles in carbonated drinks expands inside your GI tract, causing it to swell and leading to bloating.Reduce your in take of carbonated drinks to avoid bloating.

The following are good foods for Bloating Relief:
  • Pineapples: pineapples contain an enzymes called Bromelain which helps digest proteins. Bromelain decreases inflammation, and can help to reduce bloating. It also contains potassium that helps in combating water retention which is caused by eating high salty foods.
  • Ginger: Ginger is filled with lots of health benefits and among is helping with digestion. Ginger soothe stomach aches and nausea and helps in reducing bloating.Ginger contain an enzyme called zingibain which helps in digesting protein. Drink ginger tea to help your digestive system.
  • Peppermint: Peppermint calms the stomach and allow easy flow of gas. Sipping some peppermint tea will help to soothe your stomach, in case you are bloated.
  • Bananas: Bananas are delicious and healthy fruits love by all, they are high in potassium which helps in combating water retention, caused by eating salty foods.Eat ripe Bananas whenever you feel bloated.
  • Cucumber: Cucumbers contain quercetin, a flavonoid that helps in reducing swelling, so if you are feeling bloated, add slices of cucumber to your meal for relieve.
  • Papaya: Papaya contain an enzyme called papain which makes digestion easier, by breaking down the protein in your GI system. Include papaya in your menu for adequate relieve from bloating.
  • Asparagus: Asparagus contain prebiotic which helps to support the growth of good bacteria and this helps your digestive system to prevent gas.Asparagus also contains soluble and insoluble fibers, which helps your digestive system. it is an anti-bloating super foods helping to flush excess water thereby relieving bloating.
So if your are down with bloating, include some of the above foods into your diet for relieve.

This post first appeared on Christy's Healthy Living, please read the originial post: here

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How to Avoid Bloating


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