That too-full feeling you get in the belly after you eat a bit too much. It could be the type of food you ate, how fast you ate it, too much salt, fat, or sugar, that causes gas, weight gain, constipation, or water retention. This abdominal bloating is when the abdomen feels full, it commonly happens due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Feeling bloated can make the belly look larger than usual, and sometimes can feel tender or painful.
In order to eliminate or reduce bloating you need to determine the cause. Here are various common triggers for bloating:
Most people experience bloating. Exercises, supplements, and massages can all help to reduce bloating quickly. Here are 7 proven ways to change your lifestyle from it recurring:
Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. To avoid this make sure you are consuming a diet high in fiber (25 grams per day for women and 38 for men). Including whole grains, fruits, vegetables, nuts, and seeds. Drinking plenty of fluids is key (aim for 6-8 glasses of water a day) as for physical activity at least 30 minutes, five times a week.
Highly processed foods tend to be very high in sodium and low in fiber which can contribute to feeling bloated. When buying frozen or canned food, aim for no more than 500 mg of sodium per serving in any product, or a total of 1 500 to 2 300mg of sodium per day. Looking for labels that say “sodium free,” “low sodium” are key!
Instead of three big meals per day, try eating smaller portions more often. In turn, this will help keep you free of the bloated feeling that often accompanies large meals. Eating more frequently can also help control blood sugar and manage hunger. Around five to six small meals each day will help, but make sure the quantity of food and calories are proportionate to your needs. Contact one of gfit’s dieticians for a customized meal plan for you!
Peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (“good bacteria”) that may help reduce bloating. “These are safe foods that are good for you when used appropriately, so why not try them and see if they help you debloat?”
Improving your digestive system is key to decreasing bloating. Here are different ways you can improve your digestive system.