Bid Adieu To Belly-bloating With These Genius Tips

  • 2 mins read
  • Nutrition
  • Written by: Jillian Lai Mei Siew
Dealing with belly-bloating with diet and exercise

Have you ever gone through that feeling of feeling too full? Bloating, gas or distension isn’t just limited to a feast or a holiday. Belly-bloating may happen even when you haven’t eaten too much. Most of us would have experienced this at some point in time or the other. However, in some cases, bloating can become severe and cause a swelling of the abdomen.

What causes belly-bloating?

Bloating and gas are usually tied to your diet and eating behaviours. Here are a few culprits which may cause bloating:

Overeating:

Overeating is probably the most common cause of bloating. Try having smaller portions to ease the pain.

Too much soda:

The bubbles in soda, beer or champagne are filled with gas. It can fill up your digestive system once you drink them. You may burp once but once the gas reaches your intestine, it will remain there for a while till you pass it. Most sodas are full of sugar, which can hold water and cause bloating.

Eating fast:

When you eat fast, you tend to swallow more air. Once the air passes to your intestine, it can make you feel bloated. It can take around 20 min to signal the brain that you are full. Hence you may tend to overeat and get uncomfortable before the message reaches your brain. 

Consuming Dairy:

Milk products and ice cream can cause belly pain and bloating if you are unable to digest lactose, a sugar present in milk.

Eating too much fat:

Your body needs fats to build cell walls and nerve tissues. But having too much can make you feel bloated as your body takes longer to break down fat than any other food.

Tips to reduce bloating

While abdominal bloating often resolves on its own, certain lifestyle changes can help reduce bloating over time. Here are some tips to reduce bloating.

High-fiber diet:

Having a high-fiber diet can help prevent bloating. However, it is important to understand that increasing fiber too quickly can further increase gas and bloating. It is best to increase fiber gradually in the diet so that the body adapts to this change.

Portion control:

Many people get a feeling of bloating almost immediately after a big meal. Eating in smaller portions can help ease the digestive system.

Tracking food intake:

If you frequently get bloating after meals, maintain a food diary. Keeping track of food and drinks may help identify foods that are responsible for bloating.

Get more active each day:

Exercise helps move gas and makes bowel movements more regular. So, make sure you draw up an exercise regime and incorporate 30-minutes of workout time each day.

So, while belly-bloating may be common, bringing about a few tweaks to our lifestyle can go a long way in occurring all too frequently.

 

References:

  1. Bloating 101: Why You Feel Bloated? Available from: https://www.webmd.com/digestive-disorders/features/bloated-bloating/Accessed on: 3 August 2021.
  2. Why am I bloated? Available from:  https://www.webmd.com/digestive-disorders/ss/slideshow-bloating-reasons/Accessed on 3 August 2021.
  3. Eighteen ways to reduce bloating. Available from: https://www.medicalnewstoday.com/articles/322525#quick-tips-to-get-rid-of-bloating/Accessed on: 3 August 2021.
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