Bloating is an unpleasant sensation that many people sometimes get after eating, and the underlying cause is intestinal gas or water retention. There is a number of factors that can lead to bloating, and fortunately, most of them are under an individual's control. Bloating is generally no cause for alarm and will dissipate quickly, but even so, people understandably seek ways to avoid the discomfort. Keep reading to find out simple and effective ways to relieve bloating.
Make Some Dietary Changes
The easiest and most effective way to relieve bloating is to change the type of foods you eat. It is perhaps common sense to know that eating a healthier diet and cutting out junk food is going to lead to less bloating, owing to the fact that sugar can cause gas production in the stomach. However, there are also certain healthy foods that can aggravate the problem and should maybe be cut out of the diet if bloating is an issue. Some examples are beans, broccoli, onions, milk, and cabbage. Click on the following link to read more dietary tips to beat bloating.
Change Your Eating Habits
Eating too fast and eating large portions can both contribute to bloating, so changing these habits can relieve the problem. Eating too fast can lead to swallowing both air and larger chunks of food that have not been pre-chewed. The swallowed air can get trapped in the body, and the large chunks of food take longer to digest, allowing them to stagnate and giving them time to release gases. Large portions also slow digestion, leading to the same problems. By eating smaller portions more frequently instead of larger meals, and by chewing these meals more slowly, it is possible to relieve bloating.
By exercising regularly, digestion happens at a faster rate, and trapped gas is more easily passed through the body. Therefore, physical activity is a good long-term measure in the quest to relieve bloating. For overall health, it is recommended to get at least 30 minutes of exercise daily; as well as the other health benefits, this will stimulate blood flow to the digestive system and keep it working at its optimum capacity.
Drink Lots of Water
Drinking plenty of water is an often-overlooked tool in the fight against bloating, but in fact, it is one of the simplest and healthiest ways to reduce it. Water retention is caused by dehydration, as the body attempts to store water for future use. By keeping the body hydrated, water passes through the body more quickly and does the jobs it is supposed to do, like flushing out the kidneys.
Bloating is uncomfortable, and it can be painful if it is severe. Most of the time, however, it is harmless and not caused by anything serious. Nevertheless, by making a few lifestyle changes to relieve bloating, you will ditch the discomfort. However, if you do not notice a difference after a few weeks, then it is advisable to speak to your doctor and rule out any underlying medical conditions.
- American College of Gastroenterology. (2014). Digestive Health Tips. Retrieved November 19, 2014, from http://patients.gi.org/topics/digestive-health-tips/
- Mayo Clinic Staff. (2012). Women's Health. Retrieved November 19, 2014, from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983
- National Health Service UK. (2014). Beat the Bloat. Retrieved November 19, 2014, from http://www.nhs.uk/Livewell/digestive-health/Pages/beat-the-bloat.aspx
- National Institutes of Health. (2012). Gas - Flatulence. Retrieved November 19, 2014, from http://www.nlm.nih.gov/medlineplus/ency/article/003124.htm
- Northrup, C. (2006). The Wisdom of Menopause. New York: Bantam Dell.