Bloating Causes and Remedies
Bloating, abdominal discomfort and gassiness can happen. Sometimes, bloating can become serious enough to cause distention or abdominal swelling that is perceptible. Gas and bloating usually occur because of what you eat, so making a few changes can be helpful.
What commonly causes bloating?
Bloating mainly occurs because of the way your body digests particular foods. When the body does not digest a particular food well, waste gases are produced. The following are the reasons bloating symptoms occur and what you can do about them.
Eating too much food is a major cause of bloating. Therefore, eat smaller portions to prevent this issue.
Eating too fast
When you eat fast, you will not chew the food properly enough and you will inhale a significant amount of air. As a result, you will end up with large pieces of food and gas in your stomach. Therefore, eat more slowly, chew your food well and you will notice a difference.
Consuming too much dairy
Studies show that three out of four people are lactose intolerant, but many of them do not even know it. If you are allergic to casein or have problems digesting lactose, you will experience bloating symptoms after you consume dairy products. To solve this issue, opt for dairy-free alternatives.
Eating a lot of gluten
For some individuals, eating foods that contain gluten such as wheat, rye and barley can trigger antibodies to attack the lining of the small intestines. This can lead to bloating symptoms. If you are sensitive to gluten, eliminate it from your diet.
Consuming too much sugar
Processed foods have fructose and sorbitol. The body has problems digesting these sugars, which can cause gastrointestinal distress such as bloating. Limit the consumption of fructose and sorbitol-containing foods, such as candy, gum, and soda.
Consuming too much red meat
The digestive system works harder to break down the protein in red meat and this leads to bloating. Therefore, you can consume animal products that are much easier to digest such as fish and chicken instead of steak.
Eating raw food
Although raw food has many nutrients, it is more difficult to digest. Cooking food unwinds the protein and softens the fiber, making them easier for the body to digest.
Stress has a major impact on the digestive system. This can affect how you digest food and breath, leading to bloating. You can manage stress by meditating, exercising and listening to music.
Lack of adequate sleep
When you do not get enough sleep, the body releases a stress hormone known as cortisol. This hormone disrupts the digestive system to cause issues like constipation and bloating.
Not drinking adequate amounts of water
If you are dehydrated, your body will keep fluid. This may be the reason you are feeling bloated. To remedy this problem, drink one glass of lemon water daily.
Consuming too much salt
If you eat a lot of salt, your body will keep fluid and this can make you feel bloated. If you have eaten too much salt, drink a lot of water to flush it out. There are also several health benefits of phosphate.
How to minimize bloating after it occurs
Engaging in physical activity, such as walking after you eat can help ease bloating. However, if exercise is not effective or you are searching for more immediate relief, you can use peppermint oil or simethicone to relieve bloating.
Is bloating a sign of a more serious issue?
Persistent bloating can be a sign of a more serious problem, such as stomach cancer, colon cancer, ovarian cancer and liver disease.
When to consult a doctor about bloating
If the bloating does not seem to subside, examine your diet and see how it affects your symptoms. However, if you experience more serious symptoms along with bloating like constipation, significant pain, decreased appetite, weight loss and blood in the stool, it is important to consult a doctor.
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