Gas and bloating is uncomfortable. The food and liquid you consume takes up space in your stomach which naturally expands, but if that food gives off gases or takes a long time to digest you get bloat. These are some things you can try when your jeans won’t zip up over your bloated belly.
Using a straw to drink will make you swallow extra air that will cause bloating.
Tea, coffee, alcohol, hot cocoa, and acidic fruit juices irritate your gastrointestinal tract. Avoid them.
Avoid veggies like broccoli, beans, cabbage, Brussels sprouts, and others with complex carbohydrate Raffinose to prevent bloating.
Drinking or eating too fast will make you swallow more air that gets trapped in your digestive system and leads to bloating.
Say no to cow’s milk if you are lactose intolerant because undigested lactose can cause gas, cramping, and bloating.
Dietary fiber may help with constipation but too much of it will cause bloating by slowing the movement of gas through the bowels.
Avoid foods seasoned with nutmeg, black pepper, hot sauce, cloves, mustard or garlic to avoid bloating.
Sugar substitutes such as manitol, xylitol, maltitol, or erhthritol found in cookies, gum, snack bars etc., stay in your stomach longer and cause abdominal distention and bloating.
Walk for at least 5 minutes after a nice meal to get rid of any air trapped in your digestive tract.
Eat cooked vegetables instead of bulky raw foods that take a lot more space in your tummy.
Foods like white beans, tomatoes, spinach, bananas, nuts, papayas, and kiwis are rich in potassium that causes your kidneys to excrete sodium to reduce fluid retention and prevent bloating.
Sucking on hard candy or chewing gum makes you swallow more air and causes bloating.
Weak or poorly functioning intestinal muscles will find it difficult to transport air through the digestive tract. Talk to your doctor for a treatment option.
GERD or acid reflux makes you swallow extra air that is the reason why you feel bloated after a meal.
Calcium will help when your abdominal fullness and bloating is due to premenstrual syndrome. Try a supplement with calcium as well as vitamin B6 and magnesium to reduce fluid retention and bloating.