1. You Eat TOO Fast
Bloating is often caused by fast eating because if you don’t chew your food long enough, it is very likely that your digestion will suffer. When we eat in a hurry, we are also more likely to swallow air with our food, which in turn causes stomach gas and bloating. Therefore, CHEW SLOWLY and take small bites.
2. You are TOO Stressed
Our stress level, mood, and emotions may contribute to common digestive complaints such as bloating and it has been scientifically shown that stress does actually make people feel bloated. When you are under stress, the brain affects the digestive tract and makes your intestines more prone to irritation. Hence, try to reduce your stress levels in order to avoid digestive issues in the future.
Constipation, the most common digestive complaint in the U.S. population, can make life miserable. To empty your bowels and avoid bloating, consume more fiber. Try to include more berries, smoothies, and whole grains in your diet. Besides fibre-rich diet, take steps to prevent it with drinking lots of fluids and taking regular exercise.
Trouble digesting carb-heavy foods can lead to gas production, which may in turn cause bloating. The problem is usually resolved by low-carb diet as well as avoiding sugar, alcohol, and starches. In case your intestinal gas and bloating are a result of a carbohydrate trigger, replace unhealthy sweets and sugar with fruits and vegetables.
5. Low Fluid Intake
Low fluid intake can cause numerous health issues, including bloating. Given the fact that sugar, alcohol, and coffee are the main factors for dehydration, it is very likely that you are dehydrated in case you consume them on a regular basis.
When you don’t drink enough water, the body uses the fluids it contains. Fluid retention is another reason for bloating, meaning that you should definitely drink more water. The recommended water intake is 6-8 glasses daily.
Additional Tips :
- Don’t eat too much at a time ( include more daily meals if necessary)
- Avoid swallowing air and gasses (chewing gum, drinking through a straw, and eating while talking)
- Don’t eat foods that give you gas ( legumes, such as beans and lentils)
- Try avoiding sugar alcohols like xylitol, sorbitol, and mannitol
- Don’t be constipated
- Eat more high- fiber foods ( they help with constipation)
- Take probiotics regularly