If you’re like most people, you want to avoid bloating and feel your best. But sometimes it’s hard to know what to eat and what to avoid. Here are the golden rules of diet, established by a dietitian, that will help you keep your belly happy and avoid bloating.
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Eat slowly and chew your food well.
As any nutritionist will tell you, there are a few benefits to chewing your food slowly and completely. When you chew your food slowly, you not only prevent bloating, but you also aid in the digestion process. This is because when you chew slowly, you increase the surface area of the food, which allows digestive enzymes to break it down faster and more efficiently. Also, chewing slowly allows you to savor the flavor of your food and feel more satisfied after eating.
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Avoid carbonated drinks.
Carbonation from carbonated drinks can cause bloating by trapping gas in your stomach. Stomach upset and bloating are among the top reasons people cut carbonated drinks from their diets. Dietician Dr. Nadia Ismail advises replacing soft drinks with water or herbal teas. She also suggests consuming natural probiotics, such as yogurt and sauerkraut, to aid digestion.
Dr. Nadia Ismail says cutting out carbonated drinks is one of the best things you can do for your health. “It’s not just the sugar in them that’s bad for your health, it’s also the carbonation. When you drink a lot of soda, you’re essentially giving yourself a constant stomach ache. If you suffer from bloating, cutting out soft drinks is a good place to start. Try replacing them with healthier alternatives and see if that makes a difference.
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Eat more fiber-rich foods.
Foods like beans, legumes, and whole grains promote circulation in the digestive system, which can help reduce bloating.
Fiber helps increase stool bulk and support regularity, which can help decrease trapped gas. Also, fiber-rich foods are often high in water, which can help soften stools and prevent constipation. If you’re not used to eating a lot of fiber, start small and increase your intake gradually to avoid digestive discomfort.
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Avoid foods high in fat.
Fatty foods tend to stay in the stomach longer, which can cause bloating and indigestion. Additionally, fatty foods can also lead to weight gain, which can put extra pressure on the stomach and intestines, exacerbating the problem. If you’re looking to avoid bloating, focus on meals that are light and easy to digest. Simplicity is often the best solution.
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Don’t eat too much at one time.
When you eat more than your stomach can comfortably hold, it stretches like a balloon and the digestive muscles have to work overtime to break down the food. This can lead to fermentation and the production of gas, which can cause pain, cramping, and flatulence. You may also feel lethargic and bloated. Try to eat smaller meals more often and take the time to chew your food well. You’ll be glad you did when your stomach is comfortable and flat.
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Exercise regularly.
It’s important to make sure you get enough exercise. Dietitian Dr. Nadia Ismail explains that “Exercise helps move gas through your intestines and also relieves stress, which can contribute to bloating. She recommends getting 30 minutes of moderate exercise each day. Additionally, she advises avoiding processed foods and drinking plenty of water. By making these simple changes, you can help prevent bloating and feel happier and healthier.
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Reduce the stress in your life.
When we are stressed, our body goes into “fight or flight” mode and releases hormones like cortisol. This triggers changes in our digestive system, which can lead to reduced motility and increased inflammation, two factors that can cause bloating. So if you’re looking to reduce your risk of bloating, it may be worth taking a closer look at your stress levels. Taking a little time each day to relax and de-stress could make all the difference to your digestive health.
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Tell your doctor about the medications you are taking.
Did you know that the medications you take can also contribute to bloating? That’s right ! Even some over-the-counter medications can cause your stomach to bloat. If you suffer from bloating, it would be good to take a closer look at your list of medications.
Certain types of medications can cause bloating by interfering with the digestive process. For example, antibiotics kill both good and bad bacteria in the gut, which can lead to indigestion. Pain relievers like ibuprofen and aspirin can also irritate the digestive tract and cause bloating. If you regularly take any of these medications, ask your doctor about alternatives that do not cause stomach upset. They may be able to prescribe another medication or suggest ways to reduce side effects.
