How to prevent a bloated tummy!

Many women suffer from bloating and it can be quite frustrating especially if you have an occasion that requires you to dress up. Bloating isn’t caused by just eating certain foods; stress can also cause indigestion and bloating.

Gas, bloating and flatulence are side effects of our natural digestive processes. A small amount of gas production is normal throughout the day. It is a common symptom that people often experience after eating a meal.

What are the common causes of Bloating?

• Overeating
• Lactose intolerance and other food intolerances
• Air swallowing
• Constipation
• Irritable bowel syndrome

Foods that may cause gas and bloating:

Some foods are well-known to cause bloating, they are:

• Vegetables such as beans, broccoli, cauliflower, cabbage, onions, artichokes, and asparagus
• Whole grains such as whole wheat and bran
• Soft drinks and fruit drinks
• Milk and milk products, such as cheese and ice cream, and packaged foods prepared with lactose if you are lactose intolerant
• Foods containing sorbitol, such as diet foods and sugar-free candies and gums

How to avoid or reduce bloating?

Some simple changes in your daily lifestyle and dietary habits can add to relief.

Lifestyle Changes

• Eat slowly in a relaxed environment and chew your food well
• Avoid smoking
• Exercise. Physical activity, especially in the morning before breakfast prevents the build-up of gas and encourages bowel activity
• Avoid stress. Stress can hinder digestion in many ways

Dietary Changes

High-fibre foods can cause you some discomfort and bloating especially if you do not eat them regularly. Since they are very important for a healthy digestive system, it is recommended to slowly increase the fibre intake in your diet to allow your body to adjust to them. You can get fibre from fruits, vegetables, whole grains and legumes. Other dietary guidelines to reduce bloating are:

• Eat one serving of cultured yogurt daily
• Drink plenty of water daily
• Stay away from carbonated beverages
• Enjoy digestive aids such as Ginger, fennel and peppermint tea, with or after a meal.
• Eat fresh fruits and vegetables daily
• If you are lactose intolerant, avoid normal milk and go for soy milk that is fortified with calcium and vitamin D, and consume dairy products in moderation
• Avoid high-fat foods because they are hard to digest

Tip: 

If a certain food causes you discomfort, try to avoid it.

 

Cooking Tip: Soaking beans or legumes overnight and rinsing thoroughly before cooking may also help avoid bloating after eating them.