7 proven ways to reduce bloating

Swollen belly, belching, flatulence and pain, we all are familiar with these common signs of bloating. From time to time we experience these common digestive issues, which makes it difficult for us to carry on with our daily activities. It causes even more discomfort when you have to go out and cannot fit into your tight-fitted pair of jeans or dress due to a bloated belly. The situation can be frustrating, but you must know that it is just temporary. Here are some scientifically proven ways to reduce bloating quickly.

It is common to feel bloated after taking a big meal, especially when you eat hurriedly. When you eat fast, you do not realise how much food you have consumed and often end up eating more than usual. As a result, you feel bloated and stuffed afterwards. Try to not overfill your plate, practise mindful eating and chew every bite nicely.

Food allergies and intolerance can also cause discomfort and make you feel gassy. If you feel swollen after eating a particular food then it could be a symptom of food intolerance or allergies. Lactose, fructose, eggs and gluten are some common ingredients that may cause intolerance. Some people find it hard to digest these food items that lead to abdominal pain.

Yes, you read it right. We do swallow a lot of air and gases when we drink carbonated drinks, chew gums or drink a beverage through a straw. Fizzy drinks contain carbon dioxide bubbles, which can be released from the liquid after it reaches the stomach. While when you chew gum or drink through a straw you swallow a lot of air which causes discomfort in the abdomen.

If you often suffer from the problem of bloating, be careful while consuming foods containing a high amount of fiber. Some foods containing a high amount of fiber can produce large amounts of gas. The common culprits are legumes like beans and lentils. Fatty foods can also slow down digestion and can cause problems for people already suffering from bloating issues.

Large gaps between meal timing can also lead to the formation of gas by the gut bacteria. Have small meals throughout the day to keep your digestive system moving. Even a handful of nuts or fruits between your meal will help to prevent the problem of bloating and swollen belly.

Bad gut health is one of the major causes of bloating. So, to get rid of it, including probiotics in your diet. Probiotics like yoghurt, kefir and pickles help to increase the number of good gut bacteria and speed up the digestion process. Several studies have shown that probiotics reduce gas production and bloating in people with digestive issues.

Salty snacks or food containing a high amount of sodium can also make you feel stuffy. Sodium leads to water retention in the body, which can make your belly feel swollen and bloated. Try to cut down on salt and processed foods.

If you often suffer from the problem of bloating or have chronic bloating that interferes with your daily life, consult your doctor. Bloating can also be caused due to some underlying health issues, which can get worse if left untreated.