Eating Tips That Can Help You Reduce Bloating

If you are experiencing an issue where you feel bloated and swollen around the abdominal area, then this may be a sign of a serious gastrointestinal ailment. However, this is rare and you may be able to treat the issue at home through a few tips and tricks. Find out more about what these are.

Watch How You Eat

One of the most common reasons why you may feel bloated is that gas is building in the intestinal tract. This can happen for a few different reasons. You may be eating in such a way that you are swallowing a great deal of air as you swallow. If you belch a lot during meals, then this is likely the problem. You can reduce the bloating sensation by slowing down when you eat.

You want to breathe normally through your nose and chew your food over 20 times before swallowing. If you have an issue with congestion or a runny nose that is forcing you to breathe through the mouth, then speak with your doctor about a nasal spray to reduce the congestion to ensure proper nasal breathing.

When eating meals, think about drinking water and stay away from any sort of beverage that contains carbonation. Eating will stimulate the digestive process and the movement of the stomach. And, if gas bubbles are located in your stomach at this time, then they will move to the small intestine and become trapped, causing bloating. 

Watch What You Eat

The foods that you choose can contribute a great deal to bloating sensations. First and foremost, you want to reduce your consumption of gas-producing foods. That includes broccoli, onions, beans, cabbage, and asparagus. You should increase fiber to help food move through the intestines. Whole wheat foods as well as vegetables and fruits are good sources of fiber. 

You may also want to reduce your consumption of dairy. You can develop a dairy intolerance as you age because of a natural decrease in lactase, which is the enzyme that is essential in the breakdown of lactose. You can find out if this is the issue by eliminating dairy from your diet for a week or more to see if bloating reduces.

Also, think about increasing your intake of potassium containing foods. These foods do not reduce gas, but they help with keeping your sodium balance in check. Sodium can cause you to retain water, which will make you feel bloated. Potassium-rich foods include bananas, oranges, and avocados. 

If you feel your bloating is being caused by something else, contact a doctor today.