Struggling with a Bloated Belly? 10 Ways to Get Rid of It
Feeling bloated and uncomfortable? You might not be drinking enough, not chewing well, or consuming unhealthy foods. Here's what you need to know to prevent bloating.
You find yourself feeling discomfort in your belly, realizing you're dealing with bloating. If you think it's a natural occurrence after meals, you're mistaken. Your eating and drinking habits, chewing method, and number of daily meals significantly influence this issue. So what should you pay attention to, and what should you avoid? Here are 10 tips to help ease the discomfort:
1. Reduce Dairy Consumption – Even if you're not a fan of dairy substitutes, consider cutting back on dairy products. Some people don't produce the enzyme needed to break down lactose, the sugar in milk. As a result, lactose accumulates in the intestines, causing pain, bloating, and gas. Even a slight reduction can significantly alleviate bloating.
2. Eat More Dietary Fiber – Dietary fiber is essential as it prevents food spoilage in the body, which can cause bloating and gas in the digestive system. They positively affect the intestines. You can find high levels of fiber in vegetables like mushrooms and sweet potatoes, as well as in whole grains.
3. Eat Slowly, Chew Thoroughly – It's not just what you eat but how you chew it. Spend more time chewing so that the food becomes liquid in your mouth. This aids digestion, preventing bloating. Eating slowly also reduces overeating, as it’s more satisfying and satiating.
4. Common Mistake: Drinking Lots Causes Bloating – If you think drinking plenty causes water retention and bloating, think again. Our body, composed of 70% water, needs ample water. Those who don’t drink enough may suffer more from bloating, as the body compensates by creating water stores, causing bloating. Conclusion: Drink plenty, at least two liters per day for women and two and a half liters for men.
5. Say Goodbye to Doughs and Pastas – Apart from those sensitive to gluten, consuming flour may lead to bloating. Avoid simple carbohydrates. While important, simple carbs break down into sugars and can cause belly bloating. You'll find them mainly in cookies, pasta, and croissants.
6. Artificial Sweeteners? OUT - Many suffer from bloating due to consuming sugar alcohols in artificial sweeteners, like xylitol and sorbitol. These are in various foods and drinks; it's recommended to avoid them, such as bubbly diet sodas causing bloating. Instead, try water or cleansing drinks. Water with lemon or lime and mint tea, known to reduce bloating.
7. Spices? Only if Gentle - If you love cooking with spices, choose milder ones. Some spices increase stomach acidity and irritate the intestines, potentially contributing to bloating.
8. Gum? Not in Our Book - Chewing gum causes air swallowing, leading to a short path to belly bloating. For a healthy snack alternative, try carrot sticks.
9. Fruits and Vegetables – Healthy but Choose Wisely – While healthy, some fruits and veggies can cause bloating. Plums, loaded with sugar alcohols, ferment and cause gas. Avoid cabbage, cauliflower, and broccoli if you're prone to stomach bloating, as some people struggle to digest them due to enzyme deficiency, accumulating gas and causing bloating.
10. Six Small Meals Over Three Large Ones – While we were taught three large meals are essential daily, it's known now that big meals, though satisfying, increase calorie intake. Hence, it's recommended to eat more frequently. Six small meals throughout the day can work better.
1. Reduce Dairy Consumption – Even if you're not a fan of dairy substitutes, consider cutting back on dairy products. Some people don't produce the enzyme needed to break down lactose, the sugar in milk. As a result, lactose accumulates in the intestines, causing pain, bloating, and gas. Even a slight reduction can significantly alleviate bloating.
2. Eat More Dietary Fiber – Dietary fiber is essential as it prevents food spoilage in the body, which can cause bloating and gas in the digestive system. They positively affect the intestines. You can find high levels of fiber in vegetables like mushrooms and sweet potatoes, as well as in whole grains.
3. Eat Slowly, Chew Thoroughly – It's not just what you eat but how you chew it. Spend more time chewing so that the food becomes liquid in your mouth. This aids digestion, preventing bloating. Eating slowly also reduces overeating, as it’s more satisfying and satiating.
4. Common Mistake: Drinking Lots Causes Bloating – If you think drinking plenty causes water retention and bloating, think again. Our body, composed of 70% water, needs ample water. Those who don’t drink enough may suffer more from bloating, as the body compensates by creating water stores, causing bloating. Conclusion: Drink plenty, at least two liters per day for women and two and a half liters for men.
5. Say Goodbye to Doughs and Pastas – Apart from those sensitive to gluten, consuming flour may lead to bloating. Avoid simple carbohydrates. While important, simple carbs break down into sugars and can cause belly bloating. You'll find them mainly in cookies, pasta, and croissants.
6. Artificial Sweeteners? OUT - Many suffer from bloating due to consuming sugar alcohols in artificial sweeteners, like xylitol and sorbitol. These are in various foods and drinks; it's recommended to avoid them, such as bubbly diet sodas causing bloating. Instead, try water or cleansing drinks. Water with lemon or lime and mint tea, known to reduce bloating.
7. Spices? Only if Gentle - If you love cooking with spices, choose milder ones. Some spices increase stomach acidity and irritate the intestines, potentially contributing to bloating.
8. Gum? Not in Our Book - Chewing gum causes air swallowing, leading to a short path to belly bloating. For a healthy snack alternative, try carrot sticks.
9. Fruits and Vegetables – Healthy but Choose Wisely – While healthy, some fruits and veggies can cause bloating. Plums, loaded with sugar alcohols, ferment and cause gas. Avoid cabbage, cauliflower, and broccoli if you're prone to stomach bloating, as some people struggle to digest them due to enzyme deficiency, accumulating gas and causing bloating.
10. Six Small Meals Over Three Large Ones – While we were taught three large meals are essential daily, it's known now that big meals, though satisfying, increase calorie intake. Hence, it's recommended to eat more frequently. Six small meals throughout the day can work better.
