Having excessive gas production in the stomach can cause a lot of discomforts and often pain. When one is bloated, they experience a stuffed feeling in the stomach, making the tummy look bigger than normal. Healthline reports that 16-30% of people regularly experience bloating.
According to Beth Schorr-Lesnick, M.D, an assistant clinical professor at Albert Einstein College of Medicine, bloating is caused by "Bad eating habits, certain foods, or hormones that can bring the feeling on—and it's extremely common in women." The good news is, there are several ways you can beat a bloated stomach and make you feel better.
Drink a lot of water
Increasing your water intake can go a long way in beating a bloated stomach. Drinking water helps flush out waste in your digestive system, especially when you are constipated – one of the causes of a bloated stomach. If you are not a fan of drinking water, try substituting with fruits and vegetables as they contain about 80% water. Fruits such as watermelons and oranges would work very well.
Avoid dairy products
If dairy products such as yoghurt, milk, or cheese give you gas, consider minimizing the consumption. Also, start by eating smaller portions and slowly increase your intake, the same way you'll consume foods that are hard to digest. If you still experience a bloated stomach, try switching to lactose-free foods or soy.
Don't eat too much at a time
It's very common to have a bloated stomach after eating a big meal in a short amount of time. If you tend to feel stuffed after overeating, try consuming smaller portions. Someone who tends to be bloated will experience discomfort from a smaller amount of food than a person who hardly feels bloated; that's why eating smaller portions can be helpful. Also, remember to chew your food properly and eat slower to minimize the amount of gas you swallow, which often causes bloating.
Cut on high fiber foods
Legumes like beans and lentils are high in fibre and can cause one to produce a lot of gas. Cruciferous vegetables such as cabbage, broccoli, and cauliflower also contain sugars that most people find hard to digest. Instead of giving up on such foods completely, try controlling your intake until your body gets used to them.
Avoid swallowing gas
One of the most common ways people swallow gas is by taking carbonated drinks such as soda. Frizzy beverages contain carbon dioxide, which can be released once the liquid reaches your stomach. Drinking using a straw, chewing gum, or even talking while eating can increase the amount of air you swallow, leaving you with a bloated stomach.
When experiencing a bloated stomach, even a ten-minute walk can help ease the discomfort. Exercising, especially abdominal workouts, will help pass gas quickly, giving you faster relief.