Stomach bloating or abdominal bloating is common, even in thin people. If regular exercise does nothing to provide bloating relief, eating the right food will probably help. Here is some information on what causes bloating and tips on how to get rid of bloating.
Excessive Stomach Gas
Fruits and vegetables are undeniably healthy. However, some of them also can produce excessive stomach gas. These include fruits like pears, peaches and apples as well as vegetables like broccoli, cabbage, lettuce, cauliflower, onions and Brussels sprouts. Eating steamed vegetables is likely to reduce the chances of bloating.
Excessive High-Fiber Food
While dietary fiber helps digestion, too much of it can also cause excessive gas in the stomach. The best approach is to temporarily reduce the intake of high-fiber foods. After a break, slowly add fiber back to the diet.
Excessive Fat from Food
Greasy and oily foods such as pizza, hot chips, fried chicken or creamy carbonara are high in fat. The body will need a longer time to break down fat excess. As a result, fat will accumulate and stay in the tummy longer. So cut down on fatty foods to beat the bloat.
Lactose Intolerance
Lactose intolerance afflicts approximately 70% of the world’s population to some extent. Those with lactose intolerance lack lactase – an enzyme required to break down milk sugar – in the body. A shortage of lactase means the milk sugar will ferment and result in gas, bloating and diarrhea. If milk is the cause of bloating, try alternatives such as almond, soy or rice milk.
Wheat Intolerance
Some people are also sensitive to gluten, the protein found in wheat. People with wheat intolerance will experience bloating and constipation if they ingest anything with wheat. If that’s the case, opt for non-wheat grains such as barley, oats and rye or eat only gluten-free food products.
Indigestion
When people eat in a hurry, they tend to swallow more air and fail to chew food properly. This will cause indigestion and more gas in the tummy. So chew food properly and eat in a relaxed manner.
Food Diary
Finding out what causes bloating is a process of elimination. Therefore, keeping a food diary will be useful as it will help sufferers ascertain what foods may be causing the bloating. If the bloating persists after the diet change or if it comes with diarrhea, constipation, nausea, vomiting, weight loss or abdominal pain, consult a doctor.
Abdominal bloating is uncomfortable and unsightly. Its causes include excessive stomach gas, excessive high-fiber food, excessive fat from food, lactose intolerance, wheat intolerance and indigestion. People with chronic bloating can use a food diary to determine the offending food and change their diet to get bloating relief.
Those who find this article useful may also like to read How to Prevent a Bloated Stomach, Abdominal Toning and Eating Less.
References:
“Five Ways to Reduce the Bloat!” in Women’s Health & Fitness. Australia: Blitz Publications, June 2008.
Mayo Clinic Website – Bloating and Intestinal Gas: How to Avoid them
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