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Posted by on Apr 1, 2013 in blog, Gastroenterology | 0 comments

Tips to De-bloat

Tips to De-bloat


1) Food allergies and intolerances:

Food allergies such as wheat allergy or lactose intolerance may be causing your stomach to accumulate gas. But do not self-diagnose. Get your doctor to confirm the same before going easy on the otherwise healthy dairy or whole wheat products.

2) Limit sodium intake:

Processed foods tend to be high in sodium and low in fibre. Both can con- tribute to that bloated feeling. Check labels for sodium content in processed foods.

3) Avoid Constipation:

Not consuming enough fibre, liquids and lack of physical activity can lead to constipation, resulting in bloating.

a) Consume adequate fibrous fruits and vegetables, whole grains, legumes, nuts and seeds as part of your diet.

b) Drink 6 – 8 glasses of liquids every day.

c) Indulge in at least 30 minutes of physical activity, five times a week.

4) Watch out for artificial sweeteners.

Consuming too much artificially sweetened foods and beverages can cause bloating.

5) Avoid the fizz:

The fizz in carbonated drinks (even the diet ones) may trap gas in your belly. If you have a tendency to bloat, avoid carbonated drinks. Opt for water flavoured with lime, lemon, orange or any other fruit flavour you fancy.

6) Avoid chewing gum:

Chewing gum can cause swallowing of air, leading to bloating. Try sucking on a piece of hard candy instead, or simply opt for a high-fibre snack of fruits or vegetables.

7) Eat slowly:

Eating too fast and not chewing your food well can cause swallowing of air, which leads to bloating. Go slow and take time to chew and enjoy your food. Just savouring the taste of your food can decrease bloating.

8) Ease up on certain veggies:

Certain vegetables such as cabbage, beans, cauliflower and broccoli are known to be gassy. But don’t totally give up on these super nutritious high fibre sources. Eat them in moderation,  and in combination with other foods.

9) Ease up on fatty foods:

Fatty foods delay the process of emptying your stomach. All that grease consumed from a heavy meal will tend to sit around your middle for some time, finding a way to be digested. Eating fibrous food in combination and drinking plenty of water will help get things moving.

10) Eat smaller meals more frequently:

Eating smaller meals more often can help get rid of the bloated feeling that accompanies each of the usual three large meals you eat every day. Eating more frequently also helps manage hunger better.

11) Try anti-bloating foods and drinks:

Peppermint, fennel and ginger are known to be nature’s remedy for bloating. Try drinking tea flavoured with any of these ingredients.

12) Lose some weight:

Do not try laxatives, fasting or skipping meals to quickly lose that little bulge around your tummy. There can be no substitute to losing a couple of kilos to look better.

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