How to beat the bloat

You’re excited for a night out with your friends, but your mood immediately deflates when your bloated tummy starts acting up 자동차 주말여행 코스북 다운로드. Bloating is a result of excess gas in your intestines. There are many possible causes for this discomfort, ranging from air swallowing, overeating, and hormonal changes during PMS, to Irritable Bowel Syndrome (IBS), and food intolerances. Bloating can be annoying, but you can banish the swell.

Bloating culprits:

Greasy foods
Your quick takeaway from the drive-through could be the reason for the bloating. Greasy fast foods like chips, fried chicken and deep-fried treats (hello samoosas!), can cause ballooning because it takes the stomach much longer to break down the fats and properly digest them.

Salty foods
High-sodium foods cause your body to retain water, which leads to that uncomfortable bloaty feeling. Read your food labels to check for high levels of sodium. For added flavour, swap salt for herbs instead.

Spicy foods
Spicy foods stimulate the release of stomach acid, which can cause irritation. Be frugal with your use of black pepper, nutmeg, cloves, chilli powder, curry, onions, garlic, mustard, BBQ sauce, horseradish, tomato sauce and vinegar.

Gassy vegetables
Feeling gassy after a plate of broccoli? Some vegetables produce more gas than others, and everyone varies in their ability to absorb and tolerate it. Go easy on gas-producing vegetables like baked beans, broccoli, Brussels sprouts, cabbage, cauliflower, lentils, lima beans, onions and peppers.

Carbonated and high-acid drinks
Soft drinks with every meal might be a bad idea, as all carbonated drinks can cause bloating. This is because the carbon dioxide trapped in the bubbles creates gas in your stomach. Alcohol, caffeinated drinks, coffee, tea, hot chocolate and some fruit juices are high in acid which irritates your GI tract, resulting in swelling and bloating.

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Top tips

  • Chew your food well, with your mouth closed. When you eat quickly you swallow a lot of air which may cause you to bloat.
  • Raw vegetables are often better for you, but they are more difficult to digest, which can lead to bloating. Cook or steam your vegetables more often.
  • Chewing gum is a mindless habit for many, but gum contains artificial sweeteners like sorbitol and aspartame which aren’t digestible and may trigger bloating.

Good to know

  • Just as some foods expand your tummy, others can keep it flat. Cucumber contains quercetin, a flavonoid antioxidant that helps reduce swelling. Slice and eat as a snack or add to your water.
  • Yoghurt has active cultures and good bacteria. The probiotics in yoghurt help regulate digestion and the overall health of your digestive tract. Enjoy your breakfast and a flat tummy!
  • Ginger is a natural anti-inflammatory and digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating. It also contains an enzyme that absorbs proteins, which reduces protein-induced puffiness and gas.
  • Bananas and other foods rich in potassium like avocados, kiwis, oranges, and pistachios prevent water retention by regulating sodium levels in your body and reducing salt-induced bloating.

References