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You didn’t gain weight! you are just bloated!

You didn’t gain weight! you are just bloated!

Bloating is the condition of your belly feeling swollen after eating, “Bloating” is not the same as water retention, but the two terms are often used interchangeably.

Common causes of bloating

 

Lactose intolerance

Chronic bloating and gas can be caused by lactose intolerance (sensitivity to the sugar found in milk) or fructose malabsorption (sensitivity to fructose, a sugar found in fruit juice, table sugar, and high-fructose corn syrup).

Your doctor can diagnose either with a simple breath test.

 

Lack of water

Insufficient water amounts in the body affect your body and impair your health. Furthermore, high quantities of alcohol and coffee make the situation even worse. Bloating is a result of the retention of liquids due to insufficient water in the organism, so the first thing you can do to prevent bloating is to consume a lot of water.beautiful woman drinks water from a glass and shows delicious

Down 8 glasses of liquids each day Fluids help flush waste out of your system and reduce water retention.

 

 

Constipationconstipation

Constipation is an indicator of a nutrition that is poor in fiber. Frequently it is accompanied by gases. For this reason, make sure you add some fiber in your diet, and do not consume bread. Enjoy with homemade fresh fruit juices and lemonade.

 

 

Get off the couch “In many people, exercise stimulates the bowels, ending constipation,” says Jacqueline Wolf, MD, associate professor of medicine at Harvard University and author of A Woman’s Guide to a Healthy Stomach.

 

Chronic stressstress-level-statistics

Although it does not seem so obvious, stress indeed is a cause of bloating. The reason is that stress prevents the normal functioning of the digestive organs. The best for the overall health of the organism is to try to be relaxed and calm.
Stress hormones speed up everything in your body, including your digestive system.
The result? “You may experience gas and diarrhea, which can cause bloating,” says Kristi King, RD, a spokesperson for the Academy of Nutrition and Dietetics.
Her suggestion? When you’re anxious, get up and go for a stroll to move bubbles out of your tummy and ease your nerves.
Eating too fast adds to the risk of bloating after a meal.
The remedy is simple -‑ eat more slowly. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite. Many weight loss experts believe that eating slowly helps prevent overeating.

 Avoid these habits that increase how much air you swallow.

  • drinking through a straw
  • chewing gum
  • guzzling carbonated beverages
  • sucking on hard candy.
Avoid Bloat-Inducing Foods

Watch the raw veggies

Prone to puffiness? Raw produce can be tough for your body to break down, leading to bloat. Cooking vegetables makes them easier for your stomach to handle.

Rule Out Food Allergies and Intolerances to Common Foods

Bread

Food allergies and intolerances are relatively common.

When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms.

Here are some common foods and ingredients to consider:

  • Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk .
  • Fructose: Fructose intolerance can lead to bloating.
  • 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). This can lead to various adverse effects on digestion, including bloating.

 

Be Careful With Sugar Alcohols

Woman With Headphones and GumSugar 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.

Sugar alcohols are actually FODMAPs as well, so they are excluded on a low-FODMAP diet.

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.

Try Colon Cleansing

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Pascale IHCB

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