5 Ways to Reduce or Eliminate Bloating

5 Ways to Reduce or Eliminate Bloating

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5 Ways to Reduce or Eliminate Bloating

There is no doubt that bloating is uncomfortable and unflattering. Caused by excess gas production or disturbing movement in the digestive system, bloating is a common condition of your stomach feeling swollen after eating. Thankfully, bloating can easily be prevented or reduced. Here are five easy ways to prevent or minimize bloating.

1. Watch your portions

One common reason bloating occurs is simply eating too much. Usually, after consuming large meals, you may feel uncomfortable afterwards. If it helps, portion your meals beforehand or use smaller plates when serving yourself.

2. Limit swallowing air

Eat slow and chew your food thoroughly. Taking the time to enjoy your food allows your digestive system to process food easier and it eliminates excess air from being swallowed. Remember, digestion starts at the mouth and according to studies, if you eat slower, you might even end up eating less.

3. Filter out food intolerances to common foods

If you notice a pattern in certain foods that cause you to feel bloated or uncomfortable, you might want to consider looking for substitutes of eliminating them completely from your diet. Common foods and ingredients like lactose, fructose, eggs, and wheat/gluten can cause some people to experience bloating.

4. Reduce foods that give you gas

It’s typical for some high fiber foods like some whole grains and beans to make you more gassy or bloated than usual. Keep track of what makes you more uncomfortable so you can avoid or cut them entirely from your diet.

5. Drink water and tea

You might have heard the term “beer belly” and that’s because alcoholic drinks, carbonated drinks, and even sports drinks can cause bloating. This is because of the excess gas being trapped in your belly might make your tummy feel inflated. Try sticking to water and tea which helps a lot with an easy digestion.