Bloat is any abnormal gas swelling, or increase in diameter of the abdominal area. As a symptom, the patient feels a full and tight abdomen, which may cause abdominal pain and is sometimes accompanied by increased stomach growling. Tips to avoid bloating are given below –
Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. To avoid this, eat a diet high in fiber (25 grams per day for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. So slow down and enjoy your food.
Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product — or a total of 1,500 to 2,300 mg of sodium per day.
Eat smaller meals more often.
Instead of three big meals per day, try eating smaller meals more often. Eating more frequently can also help control blood sugar and manage hunger. So go for five to six small meals each day, but make sure the quantity of food and calories are to your needs.
Foods to fight bloating are as follows –