How To Avoid That Awful,
Our bodies are affected by what we eat and the kind of foods we
choose. The healthier the choice of food, the healthier will be our
bodies. Bad food choices lead to bloating and can affect any one,
affecting your work and personal life.
That feeling of being too full, heavy and uncomfortable around
the stomach is what many people describe as bloating. Bloating
causes significant abdominal distention in many patients who
complain of it. The feeling of bloating, although subjective, is
correlated to increased pressure in the stomach, or excessive gas.1
Bloating is caused by various factors such as the kind of food you
eat, excessive swallowing of air, bacterial fermentation in the lower
gut and other chemical reaction in the gut.2 The daily stress, irregular
and poor eating habits with an unhealthy lifestyle are the triggers for bloating.
Bloating can be mild to severe, causing discomfort and indigestion.
Patients of Irritable Bowel Syndrome (IBS) and constipation complain of
bloating to a larger degree and it is known to affect the quality of life.3
Steps To Get Rid Of Bloating:
1. Overeating is a significant cause of bloating.4 Portion control while
we eat is essential to ensure that too much food does not cause discomfort
and result in the stomach distending. Overeating leads to indigestion,
sluggishness and an uncomfortable gassy bloating.
2. Spicy and fried food are a surefire way to trigger bloating as these are
heavy and difficult to digest, causing excess gas in the stomach.5These
fatty foods are advised to be consumed occasionally and in small quantities.
3. Eating too fast leads to gulping more air into the stomach and can cause
bloating. Excessive swallowing of air is usually stated as one of the causes of
bloating. Eating slowly and chewing the food well can avoid it.6
4. Low fiber diet is another reason for bloating. Adding fiber and roughage
to the diet7 to ensure better digestion can reduce the episodes of bloating. A
high-fiber diet makes the digestion easier than with rich, calorie laden food and
controls the bloating. Fiber can be added to the regular food by eating foods with
roughage and avoiding refined foods. Adding dry fruits, nuts, grains, fruits,
vegetables and legumes to your diet can/may ensure better digestion by increasing
your fibre intake.8
5. Little or no exercise can cause bloating as the body becomes sluggish
and lazy. Maintaining a healthy exercise routine helps keep the body fit and
energized. It also aids in better digestion and controls bloating.9 Small and slow
changes in the lifestyle and food choices will help to avoid this stuffy, full feeling
after eating. Going for a walk can be an excellent way to eliminate bloating.
The movement gets the gas moving and helps get rid of the feeling of swelling in
6. Restrict alcohol, caffeine and cigarettes. Try keeping a check on the
amount of tea, coffee, cigarettes and alcohol you consume, as all these are triggers
for bloating. They may upset your natural body and sleep rhythms and cause stress
and inadequate or uncomfortable sleep. The next day you might end up feeling
bloated as your body’s routine is disrupted. Limiting their intake will be beneficial
in controlling the problem of bloating.10
Try adding fresh produce to your diet, and ensure regular exercise as these lifestyle
changes can help combat bloating. It is a balanced approach to food and lifestyle
that will ensure that you avoid bloating.
How To Shift Acidity
Powders are easy to carry and administer, so long
as water is accessible, and they start acting
quickly to relieve acidity symptoms.
Liquids tend to act more quickly on an acidity
problem than tablets and are often the preferred
form for children, but can be difficult to
carry around when you’re on the go.
Tablets are easy to carry, but tend to act more
slowly than either liquids or powders to relieve