4 Ways to Beat the Bloat

Posted by nutritionist 18/01/2018 0 Comment(s) weight and diet,gastrointestinal health,

You can get that “food baby” effect of feeling bloated at times — usually marked by a distended stomach and an overall feeling of uncomfortable fullness. Bloating is a common side-effect from a number of potential sources.

Here are four to consider when looking for an answer:
 

1. EATING TOO QUICKLY
Your mom’s advice to slow down when you eat still holds true. Although certain foods themselves can increase bloating — like beans, Brussels sprouts and artificial sweeteners — downing anything at a rapid pace can be problematic. That’s because supersonic eating doesn’t give your brain time to send satiety signals to your belly, so you may end up eating more than you need. That can lead to the overly full feeling and “food baby” effect.
 

2. TOO MUCH MAGNESIUM OR DIGESTIVE AIDS
Most people are deficient in magnesium — a study published in The Journal of the American College of Nutrition found that among U.S. adults, 68% consumed less than the recommended daily allowance of this essential mineral.

That can lead people to try to fill that gap, either by taking supplements or soaking in Epsom salt baths, which also helps soothe tired muscles. But too much too quickly can do a number on your digestive system, and bloating is often one effect, along with gas, diarrhea and stomach cramps. Be sure to start with a very low dose and increase slowly over time.
 

3. CONSUMPTION OF FIBER AND PROBIOTICS
In addition to ramping up slowly on digestive aids, you should also take the same approach with fiber, whether that’s from supplements or increased fruit and vegetable consumption. So do consider increasing your vegetable amount gradually over time and drink more water so your body can adjust to avoid bloating.
Probiotics can help control harmful bacteria in the body, particularly in the digestive tract, which can aid in digestion and potentially prevent gas and bloating
 

4. FOOD ALLERGIES
A food intolerance can cause bloating, because it increases inflammation within the digestive system. Try to avoid them if you are allergic to food like shellfish, seafood or nuts and they cause you to bloat. 

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