Ways to Beat Abdominal Bloating
Abdominal bloating is an increase or swelling of the abdominal area. It’s that feeling of a full and tight abdomen. The following are ways to reduce or beat abdominal bloating.
- Pay attention to how your body reacts to dairy and wheat products. If you feel bloated after having them, you might have to consider reducing the amount you eat or removing them from your diet.
- Don’t drink anything cold while eating.
- Chew your food thoroughly before swallowing it.This will reduce the amount of air you swallow with food.
- Eat smaller portions:Reduce the amount of food you eat at a time. If you usually eat large meals, consider reducing your portion size. Instead of three large meals a day, make it five small meals. This will help reduce bloating and can also help increase metabolism.
- Avoid carbonated drinks. The fizz in carbonated drinks can cause bloating. It causes air bubbles to form and expand in your stomach. Reducing your intake of soda and replace it with water and tea.
- Eat potassium rich food: Potassium balances sodium in the body and helps circulate fluid. Include Potassium rich food in your diet. Some of the foods with Potassium are banana, potato, spinach, fish, Strawberry, kiwi and avocado.
- Avoid eating carbs or starchy food for dinner: When your body stores glycogen a type of carbohydrate, it stores water. Reducing the amount of carbs we eat can help reduce the amount of water the body retains.
- Limit the use of sugar substitutes. Some people have a tough time digesting artificial sugar. It creates issues in the digestive tract because it’s not digested properly, causing gas and a bloated belly.
- Add pineapple to your diet: Pineapple contains an enzyme called bromelain which helps in digestion and breaking down protein.
- Limit your sodium intake: Foods that are high in sodium causes water retention. The more salt you take, the more your body holds on to water. Too much sodium can also affect the heart and blood vessels.
- Drink more water: When you are not drinking enough water the body retains water to prevent dehydration this can cause bloating. Drinking enough water can help prevent constipation which causes bloating.
- Workout: Exercise at least 30 minutes every day. This can also help reduce bloating.
When to see your doctor
Excess gas and bloating usually resolves on its own. Consult your doctor if your symptoms don’t improve or you notice the following :
- Persistent or severe abdominal pain
- Changes in the colour of stool
- frequent stooling
- weight loss
- Chest pain
These symptoms could be a sign of other underlying problems of the digestive system. Always consult your healthcare provider for your specific health needs.