10 Solid Ways to Reduce Stomach Bloating
Stomach bloating can be extremely bothersome and irritating. It happens to almost everybody in the world at some time or the other. With some, it is a one-time affair while for others, it is a frequent problem that just won’t go away. The feeling of increased pressure in the stomach is always a matter of concern which can be associated with underlying causes like irritable bowel syndrome or it can be the result of improper foods, lactose problems and a heavy meal. Regardless of the cause, here are the best ways to deal with bloating and get rid of the discomfort and pain that comes along with it.
It is important to be mindful of what and how you eat. Bloating can be prevented by eating small portions of food. Being mindful of food allows you to enjoy your food more as it gives your brain a chance to process what’s being put into your mouth. Moreover, it also reduces the air bubbles that are swallowed along with food and this is one of the major causes of bloating. Eat slowly and enjoy your food to prevent suffering later.
Mindful eating is healthy eating
Mindful eating is all about being conscious about your food consumption. It is also a way of treating your body well and not abusing it. Mindful eating means savouring your food, not gobbling it down. It is your complete involvement with the food you eat such as even cooking your own meals and preparing a delicious dinner for yourself. It includes hydrating your body and not multitasking when you eat. It is all about paying attention and giving respect to your body and your health.
2Avoid gas-triggering foods
If you want a strong and healthy digestive system then green veggies like kale, broccoli, and cabbage are what you should be eating to get a good dose of nutrients and fiber. The only problem is that such foods also contain high levels of raffinose, sugar that is only digested with the help of bacteria in the stomach and the fermentation is what leads to bloating. That doesn’t mean you need to do away with these vegetables altogether. Just eat them in moderation and boil them to reduce the amount of sugar you consume.
3Watch your salt
If you suffer frequent bloating, you may want to be careful of your salt consumption. Frequent consumption of high salt foods can reduce the body’s ability to get rid of excess water leading to water retention and this can lead to bloating. You may be consuming over and above the body’s required amount of sodium. The American heart Association recommends not more than 1500 mg per day for adults.
It is not easy to avoid salt because it is present in high amounts in almost all processed foods and packaged foods. If you feel you have more salt than usual, drink water to get it flushed out.