Stomach bloating describes a collection of symptoms that is typically associated with an overindulgence in certain activities. Stomach bloating tends to cause a stretching sensation in the tummy. A particularly severe case of bloating can be painful and leave people feeling self-conscious. Certain foods are known to trigger the condition.
Less fat in your food means less bacterial feeding
Fatty foods are one of the main culprits.
According to Dr Oz, fat slows down digestion.
“As a result, microbes in a person’s gut have more time to feed on and digest the food in their intestines, which means more gas and more bloating,” he explained.
He added: “Less fat in your food means less bacterial feeding and that means less gas.”
Greasy foods, including cheeseburgers, bacon, french fries and fried pastries, are particularly high in fat, said medical website LiveStrong.
These types of foods can also aggravate underlying health conditions associated with bloating.
“If you have irritable bowel syndrome, Crohn’s disease or colitis, greasy foods can trigger flareups, which may involve abdominal cramping, diarrhoea or bloating,” noted the health body.
Part of the problem lies in the fact greasy, fatty foods have a high sodium content.
Sodium attracts and retains water in the body, which tends to cause tummy swelling, explains Dr Oz.
In addition to cutting down on fatty foods, people should reduce their intake of fruits and vegetables known to cause wind and gas.
According to the NHS, these include:
“But make sure you still eat five portions of fruit and vegetables a day,” noted the health body.
Dr Oz also recommends temporarily cutting out fibre to see if it helps to reduce a gassy build-up.
He said: “Try cutting back on high-fibre foods for a week or so and then slowly add fibrous foods back into your diet.
“This will help you find the worst offenders when it comes to gas, while also helping you to find the right balance of gas and fibre in your diet.”
In addition to diet, certain everyday actives can also cause bloating, such as swallowing too much air.
As the NHS outlines, people can reduce their air intake by:
- Not talking and eating at the same time,
- Sitting down to eat (sitting upright and not slumped over)
- Reducing the amount of fizzy drinks they consume
- Stop chewing gum and chewing with their mouth closed so that they’re not taking in excess air.
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