There is no doubt that bloating is uncomfortable and unflattering.
Caused by excess gas production or disturbing movement in the digestive system, bloating is common for your stomach to feel 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 afterward. If it helps, portion your meals beforehand or use smaller plates when serving yourself.
2. Limit swallowing air
Eat slowly 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; according to studies, if you eat slower, you might even eat 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 or eliminating them 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 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,” because alcoholic drinks, carbonated drinks, and even sports drinks can cause bloating. This is because the excess gas trapped in your belly might inflate your tummy. Try sticking to water and tea, which helps with easy digestion.