Bloating is a condition where your stomach becomes filled with gas, or your body's cells hold on to water, causing them to expand, according to the Mayo Clinic website. Bloating can be caused by a number of diet related factors, including how much sodium you consume and how much water you drink.
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A number of behaviours can contribute to your bloating, according to the Mayo Clinic website. This includes eating foods that are high in fat because the foods cause the stomach to empty more slowly and fill the stomach. A diet that is high in carbohydrates also can contribute to bloating. If you are lactose intolerant, this also may affect your ability to digest foods and cause bloating.
If you are experiencing bloating, the Mayo Clinic website recommends eating the following foods only in small portions: baked beans, broccoli, Brussels sprouts, cabbage, fizzy drinks, cauliflower, lettuce, chewing gum or some fruits, including pears, apples or peaches. However, cooking these vegetables may help to take up less space in the stomach, according to Fox News.
You can eat a variety of healthy foods that help to reduce bloating. Start by increasing your fibre intake. Fibre helps you to digest your food more easily. Good examples of fibre rich foods include whole wheat and whole grain foods, fruits and vegetables, according to a report by Fox News. Other foods include those that are high in potassium. Foods containing potassium neutralise sodium in the body, helping to reduce bloating. Good foods to choose include bananas, papayas, kiwis, strawberries and spinach.
Water is another vital part of your anti bloating diet. If you do not drink enough water, your body's cells hold onto the water in your body, resulting in bloating. Drink at least eight 250ml glasses per day, according to a report by Fox News. This also may help to reduce hunger pangs by helping you to feel fuller.
If you still feel bloated despite your dietary efforts, examine your medications to see if they could be contributing to your bloating, according to Parents.com. These medications include antidepressants, antihistamines, iron pills and calcium supplements, particularly those that have bicarbonate or carbonate. If your bloating is making you extremely comfortable, speak to your GP about ways to minimise bloating.
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