That stretched, swollen tummy you may have could appear less frequently if you pay attention to what you put into your mouth. There are four easy ways to beat the bloat.
In order to minimise the risk of bloating, Medical News Today suggests to “eat more fibre”.
This the first line of defence in the armour about to be shared with you. The organisation attested: “Eating more fibre helps to prevent bloating.”
Importantly, make this change gradually. A quick overload in fibre may lead to more bloating.
Instead, to do it in a safe and effective way, start slowly and increase the fibre intake over several weeks.
This amount of time enables the body to adjust accordingly to the dietary change.
The NHS has various tips for increasing your fibre intake, starting off with the first meal of the day.
Opt for breakfast cereals that have a high-fibre content, such as Weetabix or Shredded wheat. Alternatively, eat spoonfuls of porridge as oats.
When it comes to buying bread, choose the wholemeal or granary options; fill your shopping trolley with wholewheat pasta, bulgur wheat and brown rice.
Fancy a baked potato for lunch? Leaving the skin on is a great source of fibre – tasty and nutritious.
As dinner time rolls around, why not add pulses to your dish? Chickpeas are a great addition to a curry, lentils are great in stews and beans add more pizazz to a salad.
Are you snacking throughout the day? Biting into fruit could add more fibre into your diet.
The second line of defence, recommended by Medical News Today, is to “eat at regular intervals”.
“Many people experience bloating directly after a big meal,” explained the organisation.
“It’s possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.”
While eating, do make sure you’re not in the habit of scoffing food down. Eating too quickly can introduce air into the digestive tract, which leads to bloating.
Following on from regularly eating, there are certain foods you may want to cut down on or completely remove from your diet.
The third line of defence is to cut down on how much salt there is in your food.
Excess salt (i.e. sodium) in the body causes the body to retain water. This can lead to a swollen and bloated tummy.
Water retention can also be observed in swollen hands or feet – are yours swollen?
The final line of defence is to avoid chewing gum – and this is for various reasons.
Medical News Today stated that the “sugar alcohols” in gum can cause bloating in certain people.
Additionally, swallowing air while chewing gum may also lead to bloating and gas pain.
If you’d still like a more refreshing breath, you can try ginger mints or peppermints.
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