Bloating is not a comfortable condition to go through, and it can make us look as well as feel miserable for the rest of the day, not to mention the occasional embarrassment. The best way to tackle any health ailment is to prevent it. In order to do that, it is imperative that you understand the causes of bloating. Once you have a clear picture of the causes, you would be able to alter your lifestyle in such a way as to avoid bloating. All of us know that it is not entirely inevitable, but there are ways in which you can reduce the effects of bloating quickly and make sure that it does not ruin the rest of your day.
Read on to get a brief picture of the causes of bloating and ways to effectively reduce the symptoms of bloating.
Causes:
There are numerous reasons which can cause bloating. It mainly happens either because of the gas formed inside the stomach or because of the amount of water retained in it. Simple things like chewing gum and talking while eating would increase the amount of air intake with the food you take which leads to accumulation of gas in the stomach. Even smoking is one of the causes of bloating due to the excess air inhalation that happens during the act. Stressed out people also tend to suffer from bloating because of the hormonal changes and indigestion. Nowadays, people have an addiction to aerated drinks. The bubbles in the carbonated drinks cause excess gas build up in the stomach which leads to the discomfort due to bloating.
Coffee, alcohol or any other drink that has a high acidic content tends to cause formation of gas in the stomach. Foods that are spicy and oily also contribute to bloating as it takes more acid and more time to digest the same. The water retention is increased in the stomach, if the foods you eat have a higher amount of salt or if they are carbohydrates. Some of the foods like raw vegetables and fruits cannot be completely digested by your stomach as it wouldnât have the enzymes for the job. These would feed the bacteria in the stomach which would then lead to the formation of excess gas. Artificial sweeteners like sorbitol and mannitol, which are used to replace sugar in many of the diet or sugar free foods acts as a laxative and bloats up the stomach. Apart from the foods that you eat, there are also some health conditions which cause bloating. This includes lactose intolerance, Irritable Bowel Syndrome etc., which causes bloating in many people. Women who are undergoing PMS are also susceptible to bloating as during that period the hormones are high in the body and the water retention capability is more. Constipation can also lead to bloating in many people.
Prevention:
The best way to prevent bloating is to avoid the foods which cause it. Any food which contains excess carbohydrates, salts should be strictly avoided to prevent bloating. Drinking lots of water can also help to a great extent. But make sure that you are not consuming aerated drinks. Avoid fatty and oily foods as they slow up your digestion. Eat more high fiber foods which would help you to keep your digestive system clean and eliminate constipation. Stay away from coffee, but have tea with pepper or ginger in it which is very effective and one of the best home remedy for effective reduction of bloating. Foods like legumes and raw vegetables increase the chances of bloating and should be avoided. Cooked vegetables have as much nutritional value as the raw ones minus the bloating. Exercising regularly, even if it is a short 20 minute walk, helps a lot in preventing bloating. Asparagus and yogurt introduces good bacteria into your stomach which can be helpful in reducing the excess gas that is formed. Many of the medicines you take especially calcium supplements, cause constipation and bloating. So you need to make sure you know the side effects of the prescription drugs you take and talk to your physician about it.
Tips:
The tips to reduce bloating depend on what causes it in the first place. You need to trace what are the foods that you eat which causes the bloating. Once you determine the cause you need to avoid it so that you do not get bloated and worried again.