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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Bloating is a common digestive issue characterized by a feeling of fullness, tightness, or swelling in the abdomen. It can be uncomfortable and bothersome, but there are several strategies you can try to alleviate or prevent it. Here are some tips to help you deal with bloating.
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Rapid eating and insufficient chewing can lead to swallowing air, which can contribute to bloating. Take your time while eating and make sure to chew your food thoroughly.
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Foods are known to cause gas like beans, lentils, broccoli, cabbage, onions and carbonated beverages. Identify any trigger foods and then reduce or avoid them.
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Consuming too much fiber abruptly can cause bloating. Increase your fiber intake gradually. Fibre can be found in foods like oats, legumes, and fruits.
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Drinking plenty of water helps prevent constipation, which can contribute to bloating. Aim to drink at least eight glasses of water a day and avoid excessive consumption of carbonated beverages or drinks high in sugar.
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Certain habits, like chewing gum, drinking through a straw, or smoking, can cause you to swallow air and lead to bloating. Minimize these habits to reduce the amount of air you swallow.
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Stress and anxiety can disrupt digestion and contribute to bloating. Find healthy ways to manage stress, such as exercise, meditation, deep breathing exercises, or engaging in hobbies you enjoy.
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Regular exercise can help stimulate digestion and reduce bloating. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
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They are beneficial bacteria that can promote a healthy gut environment. Incorporate probiotic-rich foods like yogurt, kefir or kimchi into your diet. You can also try a high-quality probiotic supplement after consulting with a healthcare professional.
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Eating large meals can put extra strain on your digestive system and contribute to bloating. Opt for smaller, more frequent meals throughout the day instead of consuming large portions in one sitting.
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If your bloating is persistent, severe, or accompanied by other symptoms like abdominal pain, changes in bowel habits, or weight loss, it's advisable to consult a healthcare professional.
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Remember that individual responses to these strategies may vary, so it's essential to listen to your body and find what works best for you.
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