Are you wondering how to reduce bloating. Bloating is a common problem that affects about 30% of people 
regularly. Bloating refers to a condition where your belly feels full and tight mostly due to gas. Being bloated does not exactly mean that there is something wrong with your digestion. However, it s crucial to learn what causes bloating and how to reduce bloating.
Bloating and Swallowing Air While Eating
A major cause of bloating is swallowing air. The air contains oxygen, nitrogen and carbon dioxide. It does not have a foul smell but it leads to discomfort linked to bloating. Listed below are behaviors that increase aerophagia (air Swallowing).
- Chewing gums
- Gulping foods
- Drinking while eating,
- Eating or drinking too fast
- Talking while eating
- Drinking carbonated drink
- Smoking
- Nervousness
- Overeating
- Using straws
- Wearing tight fitting garments
Some foods also increase gas in the stomach. It is essential to keep a food record to document instances bloating occurs after eating food. The journal will offer insight on whether food or behavior aggravates the gas problem. According to WebMD, the following foods may cause bloating.
- Beans and lentils
- Asparagus, broccoli, Brussels sprouts, cabbage, and other vegetables
- Fructose, a natural sugar found in artichokes, onions, pears, wheat, and some soft drinks
- Lactose, the natural sugar found in milk
- Fruits, oat bran, peas, and other foods high in soluble fiber, which gets digested in your large intestine
- Corn, pasta, potatoes, and other foods rich in starch
- Sorbitol, the artificial sweetener
- Whole grains, such as brown rice, oatmeal, and whole wheat
How To Reduce Bloating
1. Discover what could be causing bloating.
1. Discover what could be causing bloating.- Keep a food diary and experiment with foods you suspect until you find the food that gives you gas.
2. Adjust your diet
- Avoid food that cause bloating. However, if foods like whole grains and vegetables are the major cause, reduce the amount you eat. Gradually eat more of the food to give your digestive system time to adjust.
3. Take Supplements to Reduce Bloating
- A number of supplements have digestive enzyme to aid in digestion. Example is lactase for dairy products and Beano for beans.
4. Reduce Air Swallowing
- To reduce instance of aerophagia, it is essential to eat small, frequent meals and chew your foods well. You should also drink beverages at room temperature, increase physical activities, sit up straight after eating and take a stroll after eating.
4. Get Moving to Reduce Bloating
- Walking, bicycling, running, and other forms of exercise can help move gas through your digestive tract, easing bloating.
Adopting the recommendations above will reduce bloating issues. However, if the problem persist, talk to your doctor.Your doctor will recommend tests to rule our underlying problems or prescribe medicine to move gas through your intestines more quickly.
