Bloating is a common issue faced by the people nowadays. It happens when the food is not digested in the stomach properly which further makes gas in your stomach. It is one of those health issues that no one wants to face. So, to overcome this minor health ailment we have listed some hacks that you keep in mind to avoid bloating from next time.
1. Drink a lot of water
Try to drink at least two glasses of water when consuming salty food as it acts as a diuretic which helps to flush out the excess salt from your body and keep the things balanced. So, keep drinking water and stay healthy.
2. Put a limit on gas producing foods
Avoid gas-producing foods when you feel bloated and try to limit it not more than 1 cup in a day. There are some vegetables which can make you prone to gas like cabbage, cauliflower, broccoli, onions, peas etc. And even excess intake of wheat and oats can also cause bloating.
3. Try to consume more protein and less carbohydrates
The carbohydrate stored in your body attracts three times more water as compared to protein. Like, if you feel bloated after eating a bowl of pasta, rice, cereal or any other grain then from next time you should reduce its intake. Try to include protein your diet as they are more satisfying than the carbs.
4. Keep a check on your sodium intake
Always keep a check on your sodium intake and be very careful while buying packed products and make sure that your daily intake fits into the guideline of 2300 mg per day. And if you are 50 plus and are at a high risk of hypertension then intake should be 1500 mg.
Also read: How to get rid of Abdominal Bloating
5. Avoid sugar alcohols
There are many foods which are sweetened with sugar alcohols like maltitol, sorbitol, and mannitol which can cause gas in your stomach because they are hard to digest. These sugar alcohols are mostly found in the products which are labelled as sugar-less or sugar -free.
6. Cook your vegetables before consuming
Cooking of vegetables can help in breaking down the fibre and your body doesn’t have to work much on the digestion process. This simple hack can help you to avoid bloating.
7. Chew your food properly and eat slowly
Eating chewing gum, drinking soda drinks and eating quickly can sometimes make you swallow more hair which can further cause gas and bloating in your stomach. So, it is advised that you should consume your food slowly and thoroughly to avoid bloating.
8. Keep moving
Most of the times people prefer to sit and lay down when they feel bloated, but this discomfort will be removed only when you start moving so that the gas moves out of your system. And exercising for 30 minutes regularly can help to keep your digestive system functioning normal and smooth.
9. Drink tea made of herbs
You can drink tea made of peppermint, ginger and fennel tea to avoid bloated stomach as it can help to calm your digestive system.
10. Consult your doctor
Consult your doctor if you feel bloated every now and then even after taking the necessary precautions to avoid bloating. There are chances that person might be suffering from bowel syndrome, chronic constipation or any other health issue.