Check out this 11 proven ways to alleviate or eliminate bloating.1. Avoid Eating Too Much at a Time
Sometimes the problem is that you simply ate too much. If you’re used to eating big meals for some reason and tend to feel uncomfortable afterwards, then consider try smaller portions.
Add another daily meal if necessary if it will make you feel hungrier within the day, if you’re trying to do small frequent meals. Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food (a cause of bloating), and it also makes you eat slower, which is linked to reduced food intake and smaller portions.
2. Identify and avoid Food Allergies and Intolerances to Common Foods
Food allergies and intolerances are very common. First, you have to identify the foods that causes your allergies or intolerance so you know what to avoid.
Here are some common foods and ingredients to consider checking:
· Lactose = is the main carbohydrate in milk.
· Fructose
· Eggs = Gas and bloating are common symptoms of egg allergy.
· Wheat and Gluten: Many people are allergic to wheat, or intolerant to gluten (a protein in wheat, spelt, barley and some other grains).
3. Avoid Gas or Air Producing Food/Beverages
Two sources of gas in the digestive system are the One produced by the bacteria in the gut and the other is air or gas that is swallowed when you eat or drink. The biggest offender are carbonated beverages. They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach. Chewing gum, drinking through a straw, and eating while talking or while in a hurry, can also lead to increased amounts of swallowed air.
Also, there are high fiber foods that contribute to increasing gas production. These are legumes, lentils/beans, whole grains. Fatty foods, can also slow down digestion and emptying of the stomach. This can have benefits for satiety (and possibly help with weight loss), but can be a problem for people with a tendency to bloat.
4. Try a Low FODMAP Diet
FODMAP stands for Fermentable, Oligo, Di-, Mono-saccharides And Polyols. A low-FODMAP diet has been shown to lead to major reductions in symptoms such as bloating, at least in patients with Irritable Bowel Syndrome. If you have problems with bloating, with or without other digestive symptoms, then a low-FODMAP diet may be a good way to fix it.
Here are some common high-FODMAP foods:
· Wheat
· Onions
· Garlic
· Broccoli
· Cabbage
· Cauliflower
· Artichokes
· Beans
· Apples
· Pears
· Watermelon
This diet can be difficult to follow if you’re used to eating many of these foods, but may be worth trying out if you have bloating or other digestive problems.
5. Be Cautious With Sweeteners
Sugar alcohols are commonly found in sugar-free foods and chewing gums. These sweeteners are generally considered to be safe alternatives to sugar. However, they may cause digestive problems, because they tend to reach the bacteria in the large intestine, which digest them and produce gas.
Try avoiding sugar alcohols like xylitol, sorbitol and mannitol. The sugar alcohol erythritol may be better tolerated than the others, but it can also cause digestive issues in large doses.
6. Try not to be Constipated
Constipation is a very common digestive problem, and can have many different causes. Studies show that constipation can often exacerbate symptoms of bloating. Getting more soluble fiber is often recommended for constipation. However, increasing fiber needs to be done with caution for people who have gas and/or bloating, because fiber can often make things worse.
You might want to try taking magnesium supplements, or increasing your physical activity, both of which can be effective against constipation.
7. Take Probiotics
Gas produced by the bacteria in the intestine is a major contributor to bloating. There are many different types of bacteria that reside there, and they can vary between individuals. It seems logical that the number and type of bacteria could have something to do with gas production, and there are some studies to support this. Several clinical trials have shown that certain probiotic supplements can help reduce both gas production, as well as bloating, in people with digestive problems.
However, other studies showed that probiotics can help reduce gas, but not symptoms of bloating. This may depend on the individual, as well as the type of probiotic strain used. Probiotic supplements can have numerous other benefits, so they are definitely worth trying out. They can take a while to start working though, so be patient.
8. Try Peppermint Oil
Bloating may also be caused by altered function of the muscles in the digestive tract. Drugs called antispasmodics, that can help reduce muscle spasm, have been shown to be of use. Peppermint oil is a natural substances that is believed to function in a similar way. Numerous studies have shown that it can reduce various symptoms in IBS patients, including bloating. Peppermint oil is available in supplement form.
Lastly, it is best to see a Doctor if the problem persists to rule out any illness or serious condition. However, in many cases, bloating can be reduced (or even eliminated) using simple diet changes.
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