It's normal to feel bloated after a huge bowl of spicy chili or after eating three pieces of birthday cake,but whether you're constantly feeling bloated every single day and are feeling extremely uncomfortable and depressed about it, we asked certified dietitian Leslie Langevin, and MS,RD, CD, and of Whole Health Nutrition to explain the most common causes of stomach bloat so you can end the cycle and feel better.
GuzzlingEating too hasty makes us swallow air,and since air that goes in has to come out, you'll end up feeling bloated. unhurried down and focus on really chewing each bite thoroughly before swallowing. Also ditch carbonated beverages since these cause you to ingest air, or go for water instead since this can actually prevent bloating. Overeating falls into this category as well. whether every meal involves you eating until you feel grossly stuffed,you're not only consuming extra calories that will lead to weight gain, but your digestive system can't handle the load, and so it retaliates. Focus on eating until you're 80 percent full to avoid that sick,bloated feeling. Surprising FoodsWe know dairy products, beans, or spicy or fried foods,broccoli, onions, and cabbage,gluten for some, tall-burly foods, and tall-fiber fruits like apples and pears can cause that bloated feeling,but so can sugar and sugar alcohols. Try avoiding sugar substitutes, white and brown sugar, or even natural sugars like honey and maple syrup to see whether you notice a difference. Sugar alcohols found in processed foods are also culprits so be a label reader so you can avoid xylitol,sorbitol, and mannitol. Companies also try to increase the fiber in their products, and labeled on the list of ingredients as chicory root or inulin. They can cause digestive upset so you might want to ditch those foods as well. Not Enough RoughageConstipation is another cause of feeling bloated,so to preserve things moving along, be certain to regain 25 to 30 grams of fiber each day, or including fresh fruits and veggies,whole grains, and flaxmeal whether you need a little extra help. Drink lots of water throughout the day and set aside 10 to 15 minutes to sit and do your trade.
Bacteria ImbalanceProbiotics are favorable-for-you bacteria that live in our bodies, and whether there is an increase of negative bacteria,that can cause digestive upset as well. Leslie recommends "adding a probiotic with favorable bacteria like bifidobacterium or lactobacillus to help reduce the gas your own gut produces." You can engage supplements, drink probiotic beverages, or eat fermented foods like kimchi,or down some yogurt (go for unsweetened), or there are even foods like granola or protein powder that contain probiotics. Related:
The 1 Food That Cured My Digestive Woes
Source: popsugar.com