Stress, disturbed digestion, and overlay large meals are often the cause of unpleasant bloating. Fortunately, we can quickly soothe this intestinal discomfort. Intestinal bloating is caused by the buildup of Intestinal gas which builds up and causes pain, often accompanied by flatulence or unusual drowsiness.
Tips To Avoid Bloating And Aid Smooth Digestion
Fortunately, certain health and diet rules, combined with medication, make it possible to overcome it. Not to mention a few natural tips. As you have understood, the main cause of bloating is essentially linked to what you eat and drink.
Some of the tips are as follows:
- Stop eating on the corner of your desk
- Avoid eating in 5 minutes while discussing the afternoon meeting, this practice promotes the absorption of air, including bloating.
- Take at least 20 minutes to eat quietly, chewing slowly. Slowing down the pace of your meals will also allow you to better manage your satiety and therefore eat less.
- Daily stress is a contributing factor to bloating. Before eating, take 3 minutes to practice a deep breathing exercise, and eat slowly and calmly.
- Avoid regularly consuming chewing gums, carbonated drinks, or using a straw to drink, taking your smoothie, coffee, or to go and chew gum may seem harmless, but these habits promote bloating through the ingestion of air. Each sip or chew will trap more air, inevitably causing abdominal swelling.
- Consume your drink directly from the glass without using a straw and avoid eating too much or chewing gum.
Learn to spot the food causing your bloat. Certain foods contain complex carbohydrates that can promote the occurrence of gas during digestion, causing bloating, and they include:
- Cabbage
- Cauliflower
- Dried Beans
- Raw Vegetables
- Broccoli
- Onion
- Starchy Foods
- Bread
Some people may also have difficulty digesting foods containing lactose:
- Milk
- Yogurt
- Cheese
Before banishing all these essential foods from your diet, you can note the foods and drinks you consumed when the symptoms appeared. The origin of bloating varies greatly from one individual to another. This method is the most effective in determining the food(s) in question.
Reduce Your Consumption Of Processed Foods
Rich in sugar or synthetic sweeteners (aspartame, saccharine, cyclamate) these foods can contribute to the formation of gas and therefore bloating, the corn syrup contained in many prepared meals and sugary drinks due to its high fructose content, promotes digestive discomfort.
In addition to the harms already presented, it is the presence of high quantities of sodium (salt) that promotes digestive discomfort through fluid retention. Certain foods are real sodium bombs (Crisps, industrial bread, prepared meals, etc). Get in the habit of checking the composition of your foods and drinks and avoid those containing more than 500 mg of sodium per serving.
Avoid Constipation: Constipation is a contributing factor to bloating, practice daily physical activity to get rid of this ugly situation ( at least 30 minutes of walking per day), and remember to drink the equivalent of 8 glasses of water per day (1.5L).
Treatments To Avoid Bloating And Aid Smooth Digestion
Belloc charcoal is indicated for adults and children over 6 years old in the treatment of digestion, particularly with Intestinal bloating.
Vegetable Charcoal Fixes Gasses And Toxins
Against bloating, it is used in doses of 500 mg to 1 g per dose. As it can hinder the absorption of certain molecules. It is recommended to take it at least 2 hours away from other treatments.
Against Digestive Disorders, Peppermint Essential Oil
Traditionally used in digestive disorders associated with bloating and/or mild abdominal pain, peppermint essential oil is antispasmodic and stimulates bile secretions. It is not recommended during pregnancy and breastfeeding and is not used for self-medication before 8 years of age or in cases of asthma or a history of convulsions, it is taken as one drop, 2 to 3 times a day.
Digestive Enzymes In Cases Of Heavy Meals
Taking them facilitates the assimilation of proteins and helps reduce bloating. This is the case of papain extracted from papaya or bromelain extracted from pineapple. They are taken combined with plants for suitable action, taking occasionally or around 10 days.
Conclusion
Conclusively, if these inconveniences are frequent and painful, and associated with transit disorder, it is better to talk to your doctor. Bloating is a disorder mainly caused by our lifestyle (eating too quickly, prepared foods, carbonated drinks). Exploring your diet as well as taking specific medication is often sufficient to treat this symptom.
