Alright so you’ve just enjoyed a wonderful meal, you’re ready to relax and move on with the rest of the day but then it starts to happen… your pants are a lot tighter then they were this morning and your stomach has definitely doubled in size. On top of feeling like a giant potato, you’re experiencing some cramps and maybe even some gas and burping. If the above situation happens to you, welcome to the world of bloating my dear.
While some underlying health conditions can sometimes cause bloating, it is a common occurrence that happens to everyone and can be easily fixed with a couple of changes in your eating habits. It is important to highlight that bloating isn’t the same as water retention; bloating is excessive amounts of solids, liquids or gas in your digestive system.
You’ve Eaten Too Much At Once
This reason on why you’re feeling bloated is pretty much in the title; you’ve eaten too much. Luckily fixing this is very simple; you just need to eat smaller meals. Chewing your food slower is a great exercise to master as it reduces the amount of air you swallow with your food and makes you eat slower, which is linked to reduced food intake.
You may not be aware but there are common bloating triggers such as apples, beans, broccoli, cauliflower and cabbage, dairy products, lettuce, onions, peaches and pears. You don’t have to avoid all of these foods together but try eliminating one at a time and reduce the quantity in which you eat them to reduce bloating.
Do You Love Your Fiber?
Foods such as beans, lentils, apples, oranges, whole grain oats, split peas, broccoli and brussels sprouts are very healthy, however they are high in fiber and a common cause of bloating. Fiber is an important part of a healthy diet but it’s important to gradually increase the amount you eat to avoid suffering the belly bloat.
Do You Love Salt?
As we all know eating too much salt can cause numerous long-term health problems such as high blood pressure. What we tend to forget is that an extra salty meal also leads to water retention, which in turn causes bloating. To avoid excess sodium in your diet try flavorful herbs instead.
Are You Eating Too Many High-Fat Foods?
Fat is important in any healthful diet as it is an important source of energy, however the body digests fat a lot more slowly as it takes a lot longer to pass through the digestive tract, which can delay emptying of the stomach, which can cause bloating. Simple fix, avoid foods that are high in fat to reduce your bloating.