We have experienced an awkwardly full stomach for once in our lives. This condition is called bloating. It’s when we feel that our tummy is filled with gas and appears unusually inflated. We often blame the high temperatures for it. Well, this is true because, during hot summer days, our body releases more water and electrolytes than usual through sweating, thus triggering bloating.
Moreover, we drink lots of fluid to fight dehydration during the hot season. Our cells swell to accommodate it, therefore causing a bloated stomach. But more than these, other factors could trigger bloating.
For instance, your eating habits and perhaps some underlying medical conditions are to blame. The good thing is that there are efforts you can make to banish bloating. For instance, making a few tweaks in your eating habits could help.
Common Causes of A Bloated Stomach
A bloated stomach can be triggered by some of your behaviors or factors that are out of your control.
Swallowing Excessive Gas
Swallowing excessive amounts of gas is called Aerophagia. This happens when you talk or swallow food quickly. This could also be a nervous habit, but this could be a sign of more serious issues like anxiety and depression.
Nonetheless, frequent burping and a bloated stomach will likely follow if you’re prone to making this habit.
Consuming Fizzy Drinks
Most commercial fizzy drinks contain artificial sweeteners that can cause excess gas to circulate in your body when you consume them. High-fructose corn syrup, commonly found in regular sodas, can also be the culprit.
Eating Salty Food
The Centers for Disease Control and Prevention (CDC) states that 90% of people in America consume excessive amounts of sodium. When we take in salty food, the excessive sodium triggers our body to retain water, resulting in bloating.
Fortunately, this bloating won’t last long since the body commonly loses the retained fluid after four days.
Underlying Medical Conditions
There are organic disorders to look out for, especially when you frequently experience bloating. Here’s a list of these underlying medical conditions:
- Ascites and abdominal tumors.
- Ovarian cancer.
- Dumping syndrome.
- Celiac disease.
- Pancreatic insufficiency.
Healthy Eating Habits That Could Help With Bloating
As we have mentioned, there are specific eating habits that could help you avoid bloating. Check out the following and try incorporating these habits into your lifestyle.
Don’t rush to the dining table.
It usually takes 20 minutes before our brain can signal to the rest of the body that you’re already full. Therefore, when you eat quickly, you restrict your brain from sending satiety signals that ease your appetite and make you stop eating. When you’re swallowing food quickly, one after another, you are also allowing unwanted air to enter your body.
Consequently, there will be gas bubbles inside your stomach that will result in a tight tummy. On the contrary, taking your time while you eat can help break down the food into more manageable pieces, aiding in better digestion.
Add spices and herbs.
If you want a more organic way to avoid bloating, consuming spices and herbs is the best habit to adopt.
Ginger is the most reliable herb for gas relief because it has carminative effects that could facilitate better digestion, thus, resulting in a more rapid process of emptying your stomach. Once your stomach is empty, the gasses will quickly roll to the small intestine and be released outside the body.
Drink plenty of water.
When your body lacks the amount of water it needs, it will result in constipation. Of course, if you get constipated, a bloated stomach will surely manifest. However, make sure to drink only enough because excessive water could also trigger bloating, and it will take a couple of days to flush out the excess water.
This tip is beneficial for those who engage in rigorous activities like workout routines. Bringing a tumbler with you as you sweat in the gym is essential. Some gym goers also take the Best Whey Isolates to help their muscle tissues recover after a workout session. However, individuals with lactose intolerance should control or avoid taking these fiber-rich supplements as this could cause constipation.
Avoid using straws on your drinks.
During your initial sip through the straw, gas can enter and accumulate in your gastrointestinal tract. And if you sip repetitively from the straw, this means more air coming inside your stomach and, therefore, could result in bloating.
Incorporate probiotics into your diet.
According to a 2018 review of 15 studies where people with irritable bowel syndrome (IBS) took probiotics, 8 studies showed that it helped the individuals poop instantly and alleviate constipation and gas accumulation in their stomach. This is because probiotics can fix the balance of good and bacteria in the gut, minimizing gas production and inflammation.
Final Thoughts
No one would ever want their tummy to look unusually blown up. Moreover, abdominal bloating could be a painful experience. But with a few tweaks in your eating habits, you can surely avoid such uncomfortable experiences in the future. What’s more, these eating habits are also positive practices that promote overall wellness!
