Diet and Nutrition

How do I Prevent Bloating?

How do I Prevent Bloating?

Understanding what causes bloating is the best way to keep this condition at bay.

The three most common causes of this condition are:

  • Overeating – Eating smaller portions at regular intervals helps to alleviate the discomfort.
  • Fatty and spicy foods – As the time taken for the digestion of these foods is longer, chances of bloating increases. Limiting the intake of fatty foods helps to keep the stomach free of bloating.
  • Eating fast – Eating slowly enjoying the morsels helps to send get the full signal from brain on time and this prevents over eating.

One of the other most common causes of bloating is the presence of gas in the abdomen. Gas is swallowed, along with the food, while some are produced by the activity of bacteria in the digestive tract. It often accumulates in the gut and causes bloating. One can reduce the amount of air swallowed by avoiding the use of a straw for drinking aerated drinks, and sucking hard candy.

Bloating is also caused by some specific foods, avoiding or limiting which helps to reduce bloating:

  • Sweeteners, like fructose and sorbitol, are difficult to digest and can result in abdominal discomfort. Avoid having too much of those foods containing these sweeteners.
  • Beans and lentils are also known to cause abdominal discomfort. If it happens to you, limit the intake of foods containing these.
  • If you have difficulty in digesting lactose, dairy products can cause bloating. Limit them.
  • Many fruits and vegetables like cabbage, cauliflower, carrots, and prunes may also cause bloating. Identify the triggers for you, and try to reduce the intake of these.
  • Whole grains, though very good for health, may cause distress through bloating.

If limiting the intake of the above-mentioned foods does not relieve the discomfort, try over-the-counter medications. Many drugs containing alpha-D-galactosidase will help in digesting the complex food and relieve distress. Excess gas can be reduced by drugs containing simethicone. Smoking is associated with abdominal bloating, so quitting smoking can help to avoid gas and bloating.