Nobody wants to deal with bloating. But it can be hard to know how to get rid of it. Let's reveal what you can do to reduce bloating.
What causes bloating?
Bloating is the feeling of uncomfortable or painful tightness in the stomach. The most common cause of stomach pain and bloating is excess intestinal gas. There are multiple reasons for intestinal gas including:
- Eating too fast.
- Food intolerance.
- Digestive conditions.
Prevent and manage bloating
Preventing bloating starts during your meal. Carbohydrates with more fiber like whole grains, beans and vegetables need special enzymes to be broken down. When eaten too fast, carbohydrates can cause excess gas. Focus on eating slower and chewing more. Mindful eating habits can help you slow down.
Ways to practice mindful eating:
- Eat your meal slowly.
- Focus on your food when you eat.
- Listen to your body.
- Savor the taste and smell of your food.
- Stop eating when you are full.
Unknown food intolerance can also cause stomach pains. Sugar-free gums and candies are known to increase bloating, especially for those unable to digest sugar additives.
Monitoring your gut health can help you identify painful foods. You can prevent bloating by:
- Avoiding processed foods.
- Drinking plenty of water.
- Eating the right amounts and types of fiber
- Exercising.
- Monitoring any sensitivities.
When to call a doctor
Temporary bloating is common, but persistent bloating can be a sign of something serious. Talk to your health care provider if your bloated stomach:
- Gets worse.
- Is painful.
- Lasts more than a week.
- Pairs with symptoms such as fever, vomiting or bleeding.
