Bloating is a common problem that can be caused by a number of different factors, including hormones, certain foods and digestive problems. Bloating can leave you feeling uncomfortable and self-conscious, particularly when wearing tight clothing, but there are ways to reduce or eliminate the problem. Here are five simple ways to prevent bloating.
Cut Down on Gas-Producing Foods
Some foods produce an increased amount of intestinal gas, which can cause bloating, wind and abdominal pain. Cabbage, onions and beans are among the worst offenders, although some people can tolerate small portions of these foods without any ill effects. Carbonated drinks can also produce a great deal of gas. Diet drinks are particularly problematic for some people, as these contain artificial sweeteners, which can also cause excess gas.
Chew Your Food
Eating too quickly, talking while you are eating or eating with your mouth open can lead to swallowing too much air with your food, another common cause of bloating. Taking the time to chew your food properly and eating more slowly can help to reduce bloating by preventing excess air entering the digestive tract.
Take Regular Exercise
Regular exercise helps to mobilize the digestive system and prevent a build-up of gas. A sluggish digestive system can lead to a variety of problems, including bloating, wind, stomach cramps and constipation. Yoga is one of the best exercises for bloating, as it helps to regulate several essential functions within the body, including the digestive system. Regular walking, cycling or swimming are also simple ways to aid digestion.
Keep a Food Diary to Prevent Bloating
Food allergies, intolerance’s and sensitivities are increasingly common and can lead to many different symptoms, including bloating. While food allergies can usually be diagnosed by a doctor, there is no reliable test to check for most food intolerance’s and sensitivities. The best way to identify which foods may be affecting you is to keep a food diary. Use your food diary to list all the food and drink you consume, along with any symptoms you may have, as this will help you to look for patterns and triggers.
Try an Abdominal Massage Prevent Bloating
An abdominal massage can help to mobilize the digestive system and expel air from the intestinal tract. Gently massaging your abdomen with a relaxing essential oil, such as lavender or chamomile, can also help to soothe stomach cramps and relieve constipation. For more persistent cases of bloating, a trained massage therapist may be able to help.
Bloating is a common problem that can usually be alleviated without the need for medical treatment. Lifestyle changes, such as cutting down on gas-producing foods, eating more slowly and taking regular exercise, are highly effective for most people. Using a food diary to check for food sensitivities can also be useful.