Abdominal bloating was one of the symptoms of the gastrointestinal tract.
Your abdomen feels uncomfortable after eating due to excess gas, or due to muscle dysfunction of the digestive system. It increases pressure and discomfort, can sometimes make your stomach look bigger.
There are very many causes leading to bloating bloating; may simply be due the amount of solid, liquid or excess food in the digestive system yours, or by you sensitive to food.
Abdominal bloating may cause dull abdominal pain, belching, heartburn, nausea, feeling "uncomfortable", making you look heavier, and accumulating large amounts of fat in the abdomen.
Here are 10 effective solutions to help you reduce or eliminate bloating bloating:
1. Don't Eat Too Much At A Time
When you cram too much food at once, you will feel your stomach more uncomfortable and heavy.
If you Eat a lot at one meal and feel uncomfortable then try eat less at later meals . You should Eat more snacks during the day if necessary.
In fact, it has been shown that people who suffer from flatulence often are people who have no large stomach, often tend to eat less than those who rarely have this symptom.
And Simple solution is, please Eat a little go, or Break down the amount of food into small meals during the day.
Especially when chew food , you should Chew carefully to reduce the amount of air you swallow with food (a factor that causes bloating and bloating).
2. Eliminate The Food You Have Allergies And No Tolerations
Currently, allergies and food intolerances are very common.
When you eat foods that your body is intolerant, it can cause excess gas to cause bloating and bloating and other symptoms.
Here are some common foods you should consider when eating:
- Lactose: People Lactose intolerance often suffering from gastrointestinal disease including flatulence. Lactose is carbohydrate - the main ingredient in milk .
- Fructose: Abdominal bloating is also a common symptom of people with fructose intolerance.
- Egg: Flatulence is a common symptom of those who are allergic to eggs.
- Wheat and Gluten : Many people are allergic to wheat, or intolerance of gluten (a protein) is found in wheat, barley and some other grains. Therefore, these foods can lead to many different negative effects on digestion, including bloating bloating.
To know exactly which food you are allergic to , friend can go to medical facilities for testing ; or if you find that some food with symptoms of bloating is bloating, please Completely remove it within 1-2 weeks and follow See how your health is. If after removal Those foods, you Feel better, body more comfortable , which means that Your body is intolerant Ingredients are in that food.
3. Avoid Swallowing Air And Gas
As you know, Your digestive system has two gas sources : One is The gas is produced by the bacteria in the gut , Another source is the gas you swallow when you eat or drink.
Especially when you drink carbonated drinks such as soda. These drinks contain bubbles with carbon dioxide, a gas that can be released from the liquid after reaching your stomach.
Besides, chewing gum, drinking through a straw, and eating and talking or eating in a hurry can also lead to a difference in the amount of air swallowed.
4. Don't Eat Foods That Produce The Body Produces Gas
Some fiber-rich foods can make your body produce a relatively large amount of gas.
These foods are mainly legumes such as beans and lentils, as well as some whole grains.
High-fat foods Can also slow down digestion and empty your stomach. These foods can Helping you stay full longer, beneficial for weight loss ; but again problem with tendencies or bloating bloating.
If you suffer Abdominal bloating , please try Eat less foods related to legumes and high-fat foods.
5. Limit the Absorbable and Fermented Starch Group
Irritable bowel syndrome (IBS) is the most common gastrointestinal disorder in the world. It affects the health of 14% of the world's population.
Common symptoms include flatulence, abdominal pain, discomfort, diarrhea and accompanying constipation.
Most of the patients with irritable bowel syndrome have bloating bloating, and about 60% of them are the dullest abdominal pain.
Many studies have shown that, the Undigested carbohydrates belong to poorly absorbed starch groups and have fermentation ability may exacerbate symptoms in patients with irritable bowel syndrome .
And a diet has low starch content and low fermentation capacity can do Significantly reduce symptoms like flatulence, at least in patients with irritable bowel syndrome.
So, if you have symptoms of bloating, or other gastrointestinal symptoms, develop a healthy diet; Inside limited or completely removed poorly absorbed starch groups and highly fermentable like: wheat, onion, garlic, broccoli, cabbage, cauliflower, artichokes, beans, apples, pears, watermelon .
6. Be Careful With Low Energy Roads
Low energy sugars are often found in sugar-free foods and chewing gum.
These sweeteners are often considered safe alternatives to sugar. However, they can cause digestive problems, as they tend to absorb bacteria in the large intestine, digest them and produce gas.
Low energy lines actually belong to poorly absorbed starch and fermentable starch groups So they should be removed from your daily diet.
You should try avoid types low energy sugar like sugar sorbitol, maltitol, xylitol, lactitol, isomalt, mannitol .
Street erythritol better tolerable than other types of sugar, but it also Can cause digestive problems if you use in large quantities.
7. Supplementing Digestive Enzymes
There are currently a number of complementary products that may be useful for your digestive system, including supplemental enzymes that can help break down digestible carbohydrates.
The remarkable products are:
- Lactase : Contains an enzyme that helps break down lactose, useful for people with lactose intolerance.
- Beano : contains enzymes that help digest some complex sugars, especially digesting sugars found in beans and some vegetables, and help break down indigestible carbohydrates in different foods.
You can buy these products at pharmacies where you live.
8. Do Not Let Apples
Constipation is a very common digestive problem, and there are many causes of this condition.
Many studies have shown that constipation often can worsen symptoms of bloating.
If you have constipation, you should eat a lot of soluble fiber . However, for those often suffer from flatulence, be careful When using soluble fiber, because soluble fiber can exacerbate their digestive problems.
And to combat effective constipation, you should add magnesium, drink plenty of filtered water, or increase physical activity.
9. Using Probiotics
Gas produced by intestinal bacteria is the main factor contributing to bloating bloating.
There are many different types of bacteria that reside there, and their functions are also very different. And probiotics can not only help improve the intestinal bacteria environment, but can also help reduce the symptoms of bloating bloating.
Several clinical trials have shown that work Enzyme supplementation can significantly reduce both the amount of gas produced as well as bloating bloating in people with digestive problems.
10. Using Peppermint Oil
Abdominal bloating may also be caused by dysfunction of the muscles in the digestive system.
Peppermint oil is a natural substance, containing antispasmodic substances that are commonly found in currently popular antispasmodic drugs, which reduce the bouts of tightening of muscles.
Many studies have shown that, Peppermint oil can reduce various symptoms in patients with irritable bowel syndrome, including flatulence.
Peppermint oil is always available as a supplement.
To avoid eating foods that are not good for your body, keep a record of your daily food intake in your diary to keep track.