Most of us haven’t been eating our usual diets over the past month which can lead to upset stomachs and bloating. Most people, especially women, DO NOT like feeling bloated. Gastrointestinal bloating is often caused by the foods we eat. Of course you can run and grab some antacids or over the counter indigestion drops but wouldn’t it be easier to avoid the bloating altogether? There are easy, natural ways to keep the stomach bloat away.
- Eat fiber. This may sound like it could be the cause of bloating however it really will help decrease bloating by promoting regular elimination. Aim for 25-30 grams per day. Make sure you spread your fiber intake out over the day. Try some fruit at breakfast, a salad at lunch, a whole wheat muffin for a snack and some veggies at dinner. Eating too much fiber at one meal can cause bloating because it can take your body time to break down large amounts of fiber. If the fiber is digested slowly, it can end up causing the dreaded belly bloat.
- Avoid Caffeine. Caffeinated drinks can contribute to bloating. Try drinking more water and less caffeinated beverages. Substances in caffeine can cause the body to secrete hormones that cause bloating.
- Keep track of your meals. When you start feeling bloated, look back at the meals you most recently ate. If you find a pattern of bloating after dairy or wheat you may have an intolerance. You can have a test to check if this is the case. Just contact your doctor.
- Don’t use a straw or chew too much gum. Drinking from a straw and chewing gum allow a lot of air to get into your stomach which can cause bloating. Limit your gum chewing and drink straight from the cup instead of a straw.
- Limit Sorbitol. Sorbitol is a natural sweetener found in many foods such as light yogurt, low calorie cookies, gum, candy, snacks, soft drinks and many other foods. Sorbitol is difficult to digest and therefore can lead to bloating. You may be better off using real sugar and just limiting the amount you eat.
- Chew thoroughly and slowly. Chewing thoroughly can help your body digest foods by breaking them down. This can help decrease bloating by decreasing the time the food spends in your digestive system. Eating slowly will help you swallow less air. Too much air can cause bloating.
These are some easy, natural ways to beat the bloat. Bloating is often caused by our eating and lifestyle but it can be caused by something more serious. If your bloating is frequent or excessive, see your doctor.
- Jennifer
Labels: healthy eating, healthy tips, Jennifer
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Great tips - I find that fiber is a wonderful way to beat the bloat!
I have these great wraps that are 12 grams of fiber and only 70 calories. I eat one every day with something in it!