Bloating can be caused by high-fat or high-fiber foods, lactose sensitivity, or swallowing too much air while eating. To prevent bloating, identify personal triggers and make small adjustments to the diet, such as swapping high-fat foods for lean protein and heart-healthy vegetables, avoiding high-fiber foods temporarily, switching to dairy substitutes, and eating slowly while avoiding carbonated drinks.
Bloating, a feeling of abdominal tightness sometimes accompanied by gas and belching, can be very uncomfortable and even embarrassing. In many cases, this annoying phenomenon is related to eating habits and can be remedied by making small adjustments to the diet. To determine the best diet for bloating prevention, it is necessary to first identify your personal bloating triggers. For many people, bloating is caused by a high intake of fat or fiber, a sensitivity to dairy products, or simply swallowing too much air while eating. Establishing the best bloat prevention diet is often a process of temporarily eliminating potential triggers and monitoring bloat in the absence of that trigger.
High-fat foods are a common bloating trigger. This is because high-fat foods take longer to digest than their healthier counterparts. As a result, they can remain in the stomach for significant periods of time, burdening diners with a lingering feeling of uncomfortable fullness. To determine if rich foods are to blame for bloating, try swapping high-fat foods for lean protein and heart-healthy vegetables, fruits, and whole grains.
Somewhat confusingly, though, sometimes it’s the heart-healthy foods — especially beans, lentils, and vegetables like cabbage and Brussels sprouts — that trigger bloating due to the body’s difficulty digesting their content. high fiber content. To establish the best bloat prevention diet while continuing to nourish the body with healthy natural foods, try temporarily eliminating high-fiber foods and then reintroducing them over a period of several weeks. Gradually increasing your intake of these foods allows the digestive system to adjust to processing fiber and may reduce the tendency to bloat.
For some people, bloating results from an inability to process lactose, the sugar found in dairy products. Those who suspect a lactose sensitivity can modify their diet for bloat prevention by switching from cow’s milk products to dairy substitutes such as soy- or rice-based milk and ice cream. Alternatively, some people may find that a dietary supplement that improves the body’s ability to process lactose may be enough to eliminate abdominal discomfort and gas.
In some cases, the bloating is not caused by what one eats, but by how one eats. Excess air swallowed during meals can get trapped in the stomach, resulting in an unpleasant feeling of abdominal pressure. To prevent this from happening, eat slowly, taking the time to consciously chew each bite. As an added bonus, eating slowly tends to translate into eating less, reducing the chances of bloating and indigestion caused by simple overindulgence. Finally, try to avoid carbonated drinks during meals, since their bubbles can contribute to the feeling of satiety.
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