7 tried-and-true methods for reducing bloating

Swollen belly, belching, flatulence, and pain are all common symptoms of bloating. We all have these common digestive issues from time to time, which make it difficult to go about our daily lives. It is even more inconvenient when you have to go out and are unable to fit into your tight-fitting pair of jeans or dress due to a bloated stomach. The situation can be aggravating, but you must remember that it is only temporary. Here are some scientifically proven methods for quickly reducing bloating.

Overeating should be avoided.

After a large meal, it’s common to feel bloated, especially if you eat quickly. When you eat quickly, you don’t realize how much food you’ve consumed and often eat more than you normally would. As a result, you’ll feel bloated and stuffed for the rest of the day. Try not to overfill your plate, eat mindfully, and chew each bite thoroughly.

Keep an eye out for food intolerances and allergies.

Food allergies and intolerances can also cause discomfort and gas. It could be a sign of food intolerance or allergies if you feel swollen after eating a certain food. Some common ingredients that may cause intolerance include lactose, fructose, eggs, and gluten. Some people have difficulty digesting these foods, which causes abdominal pain.

Air or gases should not be swallowed.

Yes, you read that correctly. When we drink carbonated beverages, chewing gum, or drink a beverage through a straw, we swallow a lot of air and gases. Carbon dioxide bubbles are present in fizzy drinks, which can be released once the liquid reaches the stomach. When you chew gum or drink through a straw, you swallow a lot of air, causing abdominal discomfort.

Be cautious when consuming high-fiber foods.

If you frequently experience bloating, you should exercise caution when consuming foods high in fibre. Some foods with high fibre content can cause excessive gas production. Legumes, such as beans and lentils, are common culprits. Fatty foods can also slow digestion and cause problems for people who already suffer from bloating.

Consume at regular intervals.

Large gaps in meal timing can also cause gas production by gut bacteria. To keep your digestive system moving, eat small meals throughout the day. Even a handful of nuts or fruits between meals can help to prevent bloating and swollen belly.

Probiotics can be beneficial.

Bloating can be caused by a variety of factors, including poor gut health. So, include probiotics in your diet to get rid of it. Probiotic foods such as yoghurt, kefir, and pickles help to boost the number of good gut bacteria and speed up digestion. Several studies have shown that probiotics reduce gas production and bloating in people who suffer from digestive problems.

Reduce your sodium intake.

Salty snacks or foods with a high sodium content can also make you feel stuffy. Sodium causes water retention in the body, making your stomach swollen and bloated. Try to cut down on salt and processed foods.