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
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
Down 8 glasses of liquids each day Fluids help flush waste out of your system and reduce water retention.
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.
Her suggestion? When you’re anxious, get up and go for a stroll to move bubbles out of your tummy and ease your nerves.
Avoid these habits that increase how much air you swallow.
- drinking through a straw
- chewing gum
- guzzling carbonated beverages
- sucking on hard candy.
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
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
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.
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