There's nothing worse than finishing a good meal only to end up with an uncomfortable case of stomach bloat. The bloating can get so bad that even undoing your pants won't alleviate the discomfort. If you're tired of dealing with bloat, it's time to take matters into your own hands. Here are four steps you need to take to get the bloat under control.
Take Your Time with Your Meals
If you rush through your meals on a regular basis, you could be inviting bloat. You might not realize this but rushing through your meals can increase the production of gases inside your stomach. To help alleviate the bloating, take your time with your meals. Spend a few extra minutes chewing each mouthful to make sure that you're not swallowing bites that are too big to digest properly. Take sips of water throughout your meal to help wash the food through to your stomach. The sips of water also help your stomach do a better job of digesting your food, which can help ease the bloat too.
Watch Your Intake of High-Fiber Foods
If you've been increasing your intake of high-fiber foods to aid your digestion, you could be having the opposite effect, especially if you're eating lots of high-fiber foods such as beans and broccoli. High-Fiber foods are good for the digestion when eaten in moderation. However, when consumed in large quantities they can lead to serious bouts of bloating. To help reduce the bloating, watch your intake of high-fiber foods.
Steer Clear of the Sugar Substitutes
If you regularly chew sugar-free gum or drink sugar-free beverages or flavored sparkling water, the sugar alcohol content could be increasing the occurrence of bloating. Sugar alcohol, as found in sugar substitutes such as sorbitol and xylitol, can irritate your digestive tract, leaving you with uncomfortable bloating. To alleviate the discomfort, steer clear of sugar substitutes.
Identify Your Food Allergies
If your bloating is getting worse, in spite of your efforts to relieve the issue, it's time to talk to your doctor. You may have food allergies that are causing the bloating. Food allergies and an intolerance to things like wheat, gluten, lactose, and fructose can increase your risk of developing painful bloating. Your doctor will be able to help you identify your food allergies and intolerance issues.
Don't live with painful bloating. Use the tips provided above to help you get your bloating under control.