We’ve all had those days when you feel extremely full, lethargic and your pants are too tight. Days when food doesn’t seem half as appetising as usual or when your body feels heavy are classic signs of bloating!
A little bit of belly bloat is pretty common given our lifestyles full of partying and eating junk food. If you experience bloating too often, maybe its time to reconsider some of those lifestyle choices! (Read: pizzas and margaritas). But let’s get down to the basics first. Here are some of the causes, remedies and precautions to take so that you can avoid bloating!
What Is Bloating?
Bloating is a swollen abdomen often caused by eating or drinking too much, or consuming the wrong foods. But don’t worry! Don’t worry though, it’s pretty common. Bloating happens to everyone.
What Causes Bloating?
Food Choices. Certain types of foods and beverages like beans, cabbage, broccoli and soda can cause bloating. Food that’s high in fibre content is often the most common cause of gas.
Constipation. We know this isn’t the prettiest topic to discuss, but constipation is one of the most common causes of bloating. Check with your doctor for some natural, over the counter remedies to combat constipation.
Lactose intolerance. People who are lactose intolerant often suffer from gas and bloating. Eliminating dairy from your diet in such situations helps. If you’re not sure whether you suffer from any food allergies, we recommend keeping a daily food journal to break things down.
Medication. Certain multivitamins and iron supplements are known to cause bloating and constipation. If you’re on any of these, check with your doctor immediately if you witness some of these symptoms!
Sudden changes in your diet can shock and confuse your digestive system. This is easily avoided by slowly introducing any new food items into your daily diet.
Easy Ways To Beat bloating!
1. Find out if you have any food allergies and eliminate those foods from your daily diet. You can also speak to your nutritionist and go for an allergy test (for gluten or lactose)
2. Add a probiotic supplement to your diet. Probiotics are great for the gut and promote healthy bowel movements. They have a whole host of health benefits. Even consuming buttermilk or curd can help if you are not lactose intolerant.
3. Constipation can increase the symptoms of bloating, consult a doctor if you suffer from constipation. Sometimes over the counter remedies like fibre powder help ease bowel movements. Speak to your doctor immediately, nothing to be embarrassed about.
4. Hydration is essential for your body. Sometimes drinking plenty of water itself will help you to de-bloat. Throw in a slice of lime and drink some warm water first thing in the morning. Drinking lemon water will help cut belly fat too.
5. Don’t eat or drink too much at a time, eat slowly. Eating too fast can cause you to inhale too much air leaving you feeling bloated.
6. Watch out for foods labelled sugar-free. Artificial sweeteners can also lead to bloating if you consume more than 2-3 servings per day.
7. Steer clear of foods with sodium. Processed foods tend to be high in sodium and low on fibre, which in turn lead to bloating and gas.
8. Eliminate sodas and fizzy drinks from your diet. Carbonated drinks are a major cause of gas getting trapped in your stomach causing bloating. Replace these with healthier, gut soothing alternatives like lime water, peppermint tea or chamomile tea.
9. Try to maintain a healthy and active lifestyle. Drink at least 8-10 glasses of water per day and try to squeeze in a 30-minute workout 4-5 times a week.