What is bloating and how to reduce it?

 


What is bloatimg

Bloating is when your belly or in some cases hands or feet feel swelled up, sometimes it can be relared to high bp but, if you are not a bp patient,then it can be related to your diet, initially, It is not a disease, but may result into one.

Bloating can have causes that aren't due to underlying disease. such as drinking carbonated beverages, eating a large meal, menstruation, constipation etc.

 Abdomenal bloating is when your belly feels swollen after eating. It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system. Bloating can often cause pain, discomfort and a “stuffed” feeling. It can also make your stomach look bigger

Lets discuss how to get rid of this bloating by adopting simple fitness hacks-



1. Food allergies and intolerance to certain food-

When you eat certain foods you are intolerant to, you end up getting gas development and stomach discomfort. Common food people intolerant to includes, lactose, fructose, gluten, eggs, some veggies etc. 

Here are some common foods and ingredients to consider:

Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk.

Fructose: Fructose intolerance can lead to bloating.

Eggs: Gas and bloating are common symptoms of egg allergy.

Wheat and gluten: Many people are intolerant to gluten, a protein in wheat, spelt, barley and some other grains. This can lead to various adverse effects on digestion, including bloating.


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2. Avoid gas forming food



Some high fibre food items like beans etc may cause gas formation to some individuals. They have an advantage of satiety and getting digested slowly makes you full for longer, but sometimes this ends up in development of gas in stomach. You should be aware of such food items and consume less quantity.

Fatty foods can also slow down digestion and the emptying of the stomach. This can have benefits for satiety (and possibly help with weight loss), but can be a problem for people with a tendency to bloat.

3. Dont be constipated



Constipation is also considered to be a cause of full stomach or bloating. Adequate amount of fibre in diet, drinking good amount of water along with physical activity can give relieve in constipation and as a result reduce bloating.



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4. Include probiotics



Gas produced by the bacteria in the intestine is a major contributor to bloating. Several clinical studies have shown that certain probiotic supplements can help reduce gas production and bloating in people with digestive problems

Probiotic supplements helps the stomach bacterias to get rid of gases produced and as result reduce bloating.

5. Pepper mint

Bloating may also be caused by altered function of the muscles in the digestive tract.  antispasmodic drugs are used to reduce muscle spasms.

Peppermint oil is a natural substance that is believed to function in a similar way.

Peppermint is considered to be helpful in some cases of irritable bowel syndrome and other causes of bloating on some individuals.

6. Hot lemon water

Hot lemon water in morning can help some individuals to debloat as it stimulates digestive movements.

7. Yoga or physical activities

Some yoga asans help in improving digestion and as a result help to debloat.

8. Eating speed

One should always eat slowly and chew their food properly. This will prevent too much to be trapped in your digestive tract, so always chews your food properly so that its properly digested. 

9. Drink more water

Water is a universal solvent. It helps in dossoving and flushing out excess salt and toxins from body system. So  keeping yourself hydrated is always a good idea.

10. Some home remedies- 

Spices like ginger, cinnamon, peppermint etc have a soothing effect on your stomach. You can make a drink using these ingredients and drink it throughout the day to debloat quickly.


These are some of the ways which you can adopt to prevent bloating and look fab throughout the day.


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