People tend to experience bloating when the stomach is stretched, swelled up and uncomfortable. People who eat a lot of spicy food and drink fizzy beverages over a festive season, their stomach gets upset resulting in bloating. Persistent bloating is caused by a digestive problem or diet issues.
Causes of bloating:
There may be several causes of bloating. Even they are minor in nature but some changes need to be adopted to reduce their effects. Causes of bloating are due to the following problems:
Swallowing air by talking while eating
Intolerance towards certain foods
Irritable bowel syndrome
Foods causing bloating
There are certain foods that, if consumed in large quantities at a time, can result in bloating.
One must always eat fruits and vegetables every day to avoid it. Fiber-rich food can prevent constipation. Drinks lots of water daily and exercise regularly for 20 minutes at least can stop constipation. The bowel function of the body can be improved by a 30 minutes brisk walk.
Ways to avoid bloating
Bloating means increased sensitivity to the stomach. Some proven ways through which belching and bloating can be avoided are given below:
Don’t eat too much at a time
Consuming large quantities of food without chewing properly can be a root cause of bloating. Try to eat small portions and do not swallow without chewing food. Chewing reduces the amount of air you swallow with the food and it also slows down the process of eating resulting in lesser portions of food being consumed.
Eliminate food allergies and intolerances
If you are intolerant to certain kinds of food then it can cause excess gas production. People become intolerant to food ingredients like lactose, fructose, gluten, wheat, and eggs. All these ingredients cause food allergies so one must only take small portions of these ingredients in their diet.
Take digestive enzyme supplements
Many supplements are available in pharmacies to manage and control the effects of bloating. The digestive enzyme supplements contain ingredients like lactase to treat lactose intolerance. Supplements containing the enzyme alpha-galactosidase helps to break down indigestible carbohydrates present in certain foods. You can easily get them from a mail order pharmacy like 90daymeds at discounted prices.
Irritable bowel syndrome
Indigestible carbohydrates can result in irritable bowel syndrome. Irritation while excreting bowels can be avoided by staying hydrated all the time.