Do you frequently experience bloating, which can cause discomfort and make you self-conscious? A variety of factors, like overeating, constipation, dehydration, hormonal changes, food intolerances, and stress, can cause it. Here are a few changes you can make to decrease it and improve your overall digestive health
Eat Smaller Amounts
Too much food at once can overwhelm your stomach. Aim for the ‘just right’ amount using smaller plates and bowls. For example, instead of a large bowl of pasta, opt for a side dish size and include a salad to fill you up without overdoing it.
Slow Down Your Eating
When you eat too fast, you swallow air, leading to bloating. Practice mindful eating by setting down your utensils between bites and focusing on the flavors and textures of your food. This will help you eat slower and digest better.
Identify Food Allergies
Common allergens like dairy or gluten can cause bloating. Record your eating habits and how you feel afterward in a food diary. If you notice a pattern of bloating, consider eliminating the suspect food for a few weeks to see if symptoms improve.
Follow The No-Straw Rule
Swallowing air can lead to bloating, so avoid habits that increase air intake. For instance, you should avoid drinking from straws, chewing gum, and talking while eating. Instead, drink directly from the cup and enjoy your food in a relaxed environment.
Limit Gas-Producing Foods
Beans, broccoli, and carbonated drinks cause gas. Lower your intake of these foods or try cooking methods that can help, like rinsing canned beans before use or steaming vegetables to make them easier to digest.
Try a Low-FODMAP Diet
High-FODMAP foods like wheat, onions, and garlic can trigger bloating. Work with a dietitian to try an elimination diet, cutting out high-FODMAP foods and then gradually reintroducing them to identify triggers.
Watch Out for Sugar Alcohol
Sugar-free products often contain sugar alcohols like sorbitol and xylitol, which can cause bloating. Read labels carefully and limit products with these ingredients, especially if you’re sensitive.
Use Digestive Enzymes
If certain foods like dairy or beans cause bloating, digestive enzyme supplements may help. For example, lactase supplements can assist with lactose digestion, and alpha-galactosidase can help break down complex carbs in beans.
Balance Your Gut Flora
A probiotic can help balance your gut flora and reduce bloating. Incorporate probiotic-rich foods like yogurt, kefir, or sauerkraut into your diet, or consider a probiotic supplement if you don’t consume these foods regularly.
Get Professional Advice
Persistent bloating may require a doctor’s attention. If lifestyle changes don’t help, or if you experience other symptoms like pain or weight loss, it’s time to see a healthcare professional for further evaluation.
