Bloating - all about it
Bloating occurs when food takes a little longer to get digested or when ur gut is not able to breakdown or digest a particular type of food easily!!
Bloating is a buildup of gas in the stomach&intestine.
🔸Most common causes of bloating -
The main factor that triggers bloating is a wrong LIFESTYLE.
Here are the few causes👇
▪️Sedentary lifestyle
▪️Eating large/oversized meals
▪️Not chewing ur food thoroughly
▪️High intake of sugary, salty processed foods
▪️Irregular bowel movement
▪️Not drinking enough water
▪️hormonal imbalance: Women just around the beginning of their monthly cycle may also experience bloating because of drop in estrogen levels& rise in progesterone levels
▪️Smoking
▪️Taking certain medications
▪️Food allergy
▪️clinical conditions-IBD
▪️Whole foods that cause bloating
🔹Eating beans, legumes
🔹Cruciferous vegetables
🔹Fiber-rich foods in general (insoluble fiber may relieve and soluble fiber may contribute to bloating due to inulin)
🔹Artificial sweeteners
🔸Management
▪️Chew ur food thoroughly
▪️Eat your food slowly, without any distraction, focus on it, savour it, and when you feel full, stop!
▪️Overcook the vegetables, don't eat them raw or semi-cooked
▪️Eat at regular intervals
Many people experience bloating immediately after a large meal.
It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.
This also means refraining from overeating.
▪️Replace sodas with water
🔹Fizzy, carbonated drinks contain gas that can build up in the stomach
🔹The carbon dioxide that makes soda&similar beverages fizzy can cause bloating
🔹Sugars/artificial sweeteners can cause bloating
▪️Keep a food diary
🔹Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.
🔹Bloating is common in people who have lactose intolerance& r unable to digest the lactose sugar in dairy products.
🔹Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.
🔹For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.
🔹So,have water/buttermilk instead of sodas
▪️Cut down on salt & processed foods
🔹An excess of sodium causes the body to retain water.
🔹This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.
▪️Eat mindfully and de-stress: Slowing down our mind and body before we eat is VITAL to healthy digestion.
▪️Stay active
🔹Exercise regularly: moderate& low impact exercise can be quite beneficial for bloating. Activities like walking, very light jogging, yoga
🔹Sit less, take a stroll every 30min/1hr for 2-3min
🔹Post meal relaxed walk: take a 15-20min of stroll Post meal more
Bloating is a buildup of gas in the stomach&intestine.
🔸Most common causes of bloating -
The main factor that triggers bloating is a wrong LIFESTYLE.
Here are the few causes👇
▪️Sedentary lifestyle
▪️Eating large/oversized meals
▪️Not chewing ur food thoroughly
▪️High intake of sugary, salty processed foods
▪️Irregular bowel movement
▪️Not drinking enough water
▪️hormonal imbalance: Women just around the beginning of their monthly cycle may also experience bloating because of drop in estrogen levels& rise in progesterone levels
▪️Smoking
▪️Taking certain medications
▪️Food allergy
▪️clinical conditions-IBD
▪️Whole foods that cause bloating
🔹Eating beans, legumes
🔹Cruciferous vegetables
🔹Fiber-rich foods in general (insoluble fiber may relieve and soluble fiber may contribute to bloating due to inulin)
🔹Artificial sweeteners
🔸Management
▪️Chew ur food thoroughly
▪️Eat your food slowly, without any distraction, focus on it, savour it, and when you feel full, stop!
▪️Overcook the vegetables, don't eat them raw or semi-cooked
▪️Eat at regular intervals
Many people experience bloating immediately after a large meal.
It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.
This also means refraining from overeating.
▪️Replace sodas with water
🔹Fizzy, carbonated drinks contain gas that can build up in the stomach
🔹The carbon dioxide that makes soda&similar beverages fizzy can cause bloating
🔹Sugars/artificial sweeteners can cause bloating
▪️Keep a food diary
🔹Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.
🔹Bloating is common in people who have lactose intolerance& r unable to digest the lactose sugar in dairy products.
🔹Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.
🔹For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.
🔹So,have water/buttermilk instead of sodas
▪️Cut down on salt & processed foods
🔹An excess of sodium causes the body to retain water.
🔹This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.
▪️Eat mindfully and de-stress: Slowing down our mind and body before we eat is VITAL to healthy digestion.
▪️Stay active
🔹Exercise regularly: moderate& low impact exercise can be quite beneficial for bloating. Activities like walking, very light jogging, yoga
🔹Sit less, take a stroll every 30min/1hr for 2-3min
🔹Post meal relaxed walk: take a 15-20min of stroll Post meal more
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