Most people have experienced bloating at least once in their lives. Flatulence is defined as a feeling of fullness in the abdomen.
Causes of bloating
The most common cause of bloating is gas that accumulates in a certain part of the digestive tract, especially immediately after meals. The abdomen looks bigger than usual, weaker and slightly stronger pains are possible, a strong feeling of discomfort, but also frequent belching.
The cause of bloating can also be the accumulation of water in certain parts of the stomach, but also overeating, ie the accumulation of solid material in a short period of time.
Flatulence is often caused by constipation, carbonated juices, poor diet, heartburn, celiac disease, swallowing air (especially in babies), etc.
Flatulence as a symptom of severe disease is very rare (ovarian cancer, pancreatic insufficiency, etc.), so the vast majority of cases of bloating are due to the above reasons.
This problem is present in a large part of the population (according to US statistics, over 15%), but it is often repeated. For these reasons, here are 10 ways you can help yourself to avoid and reduce the discomfort of bloating.
1) Take a walk after a meal
Physical activity can significantly improve intestinal peristalsis, which in turn is important for the release of excess gas and, more generally, for easier emptying. In addition, exercise is even more important if bloating also results from constipation. Therefore, practice small walks after meals and without bloating, they have a number of other significant beneficial effects on the body.
2) Do not overeat
Overeating is risky in other respects as well, but it also increases the likelihood of bloating. Eat more often, after smaller meals, if you need to have an extra quarter meal, but do not eat large portions. Additionally, this is especially true for people who often suffer from bloating. They should be especially careful with the amounts, because they can be easily overeated.
3) Chew properly and for longer
Prolonged chewing is also very important in preventing bloating. This is because more chewing reduces the likelihood of retaining small amounts of air in the food. Prolonged chewing also promotes satiety and prevents overeating, which is also important.
4) Be careful if certain foods often cause bloating
If so, it may be a good option to test yourself for an allergy or intolerance to that food or simply avoid it. The most common food allergies and intolerances:
• lactose intolerance
• egg allergy
• gluten intolerance (celiac disease)
• Allergy to peanuts and other nuts
• fructose intolerance
5) Avoid fizzy drinks
Avoiding fizzy drinks is important because of the gas they contain (CO2). Sweetened sodas should not be consumed for a number of other reasons.
Gases that can come from food, and more often from beverages, along with those produced by the intestinal microflora, can significantly worsen bloating.
Additionally, chewing gum (which also contains sugar alcohol, which is a problem plus), talking while eating, or eating fast food can also lead to excessive gas intake in the digestive tract.
6) Prevent constipation (constipation)
A common cause of flatulence, it is important to avoid it.
7) Probiotic supplements are an option
The gas produced by the bacteria from the intestinal microflora is the main trigger of bloating. There are different types of microflora bacteria with different metabolic pathways, which means they have different metabolites, including gases.
Several clinical studies show that certain probiotic supplements can reduce gas production and thus bloating as a digestive problem. However, it has been established that this also depends on the individual. If you intend to take any supplements, be sure to consult your healthcare provider.
8) Pay attention to fiber
They are really necessary and healthy in many respects, but if you have had a very poor diet with them and suddenly ingest large amounts, bloating is possible. Therefore, gradually increase your intake of fiber supplements and foods rich in fiber (generally it is also a healthy food – legumes, whole grains, nuts, etc.)
9) Reduce salt consumption
We all know that salt is harmful in terms of raising blood pressure, and in the long run excessive consumption can lead to various health problems. Because it can retain excess water, salt can also cause bloating. This is another reason to cut back on it. Find out more about salt here.
10) Other useful short tips
◦ Some essential oils may be helpful (turmeric, mint)
. Do abdominal massages
. Be careful which foods make you bloated
. Have a healthy diet and regular physical activity
. Avoid processed foods
If you have bloating that lasts for days or weeks and / or is accompanied by diarrhea, vomiting, weight loss, fever, sharp pain, bloody stools or too dark stools, see a doctor immediately.