Bloating and stomach discomfort is what is usually described as a consequence of overeating and bubbles in the stomach. It seems that the stomach is as tight as a ball, but it can sometimes look as one. And it even feels hard when touched. Bloating is often accompanied by cramps, flatulence, diarrhea, and pressure that cause pain in the lower back and problems with breathing.
The good news is that in most cases you can prevent bloating and it is important to know the cause in order to solve the problem.
THE MOST COMMON CAUSES OF BLOATING
When you eat quickly and don’t chew enough you are going to swallow a large amount of air. That is why is recommended to eat with patience and chew longer. This prevents swallowing air, and at the same time and speeds up digestion. Bloating due to swallowing air is accompanied by gas and belching.
Constipation causes pressure in the intestines. Bloating that causes pressure in the abdomen can also cause pain in the abdomen.
If you feel bloating after eating dairy products then it can be because of lactose intolerance. It is treated by complete ejection of dairy products or by eating enzyme lactase that helps digest lactose.
Eating large amounts of heavy food that takes hours to digest slows digestion and creates pressure in the stomach.
If the digestive flora is disturbed, for example, due to taking antibiotics, it causes bloating and diarrhea. Treatment with probiotics can help with faster recovery of intestinal flora.
FOODS THAT CAUSE BLOATING
• Milk and dairy products- cause bloating even in people that are not intolerant to lactose.
• Brussels sprouts, turnips, cabbage, beans and lentils
• Broccoli, cabbage and asparagus
All these foods are very nutritious and you don’t need to remove them from your menu, just lower the quantity you eat to avoid bloating. Other food that causes bloating is: greasy food, carbonated drinks, chewing gum and beer.
HOW TO PREVENT BLOATING
Eat food rich in fiber as whole grain cereal, fruits, vegetables and seeds. Also, drink plenty of fluids, 6-8 glasses a day, and try to increase your physical activity. This will prevent constipation and that way avoid bloating.
Check for lactose or gluten intolerance
Food allergies and intolerance can cause gas and bloating. The allergies can be diagnosed only by a doctor and that is why you don’t need to deny your body nutrients that it needs because you believe that you are allergic to it. Go and check if you have a doubt.
Don’t eat too fast
If you eat quickly and do not chew food well, you will swallow air, which will contribute to the sensation of bloating. So, try to slow down and enjoy the food. Meals should last 15-30 minutes. You should also know that digestion begins in the mouth, but if you chew food better the smaller will be the feeling of bloating. Another advantage of the slow eating is that you enjoy the taste of food and you will get the feeling of fullness faster.
Don’t exaggerate with chewing gum
chewing gum makes you swallow air that causes bloating.
Careful with legumes and vegetables that cause gas
If you don’t eat beans often vegetables like cabbage, kale, cauliflower, broccoli can also cause feeling of bloating. This, of course, does not mean you should not eat them, but try to reduce their use or add enzymes to speed up their digestion.
Eat less, but more often
Instead of three large meals during the day; try to eat less but more often. This will prevent the feeling of bloating that often occurs after extensive meals. Try 5-6 small meals each day, but be careful not to overdo the calories-the emphasis is on small portions.
Try the food against bloating
Enrich your nutrition with products that prevent bloating as: mint tea, pepper, ginger, yogurt, pineapple, lavender, thyme etc. There are also foods that are added to cooked dishes that are reducing the effect of bloating one of them is asafetida, that is regular addition to dishes with legumes and beans to reduce bloating.
NOTE: If bloating does not pass or it is followed with vomiting, heartburn, bloody diarrhea or other serious symptoms then contact your doctor!