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7 Ways to Try and Reduce Bloating

Bloating is a common digestive problem (according to Healthline, it regularly affects between 16 and 30 percent of people), and it’s one that everyone wants to eliminate because it makes you feel uncomfortable, and at times, even appear to have a much larger belly.

Bloating commonly occurs after eating a large meal and the gastrointestinal (GI) tract is filled with air or gas, however, when combined with other symptoms such as severe abdominal pain, fever, and blood in your stool, these could be warnings signs which indicate something far more serious, Everyday Health reports. But, assuming it’s just the regular bloating caused by diet and possible ingredients that do not agree with you, below are a few ways to eliminate bloating.

Eat smaller meals. Perhaps one of the most obvious ways to reduce bloating is to not eat such large meals. Often, when bloated, individuals feel as though they couldn’t possibly fit another thing in their stomach, and this is sometimes caused by something as simple as eating too much. Healthline notes that eating smaller meals will be beneficial, as well as chewing your food better.

Slow down, and take your time. As mentioned above, chewing your food properly is important, and slowing down could reduce the risk of bloating. WebMD notes that satiety signals take up to 20 minutes to reach the brain and eating at a slower pace could help prevent overeating.

Ditch the salt. Bloating and salt often go hand-in-hand, at least according to WebMD, which notes that the ingestion of salt can retain water.

Avoid fatty foods. Again, bloating is often caused by eating things that don’t agree with you, and according to WebMD, fat takes longer to digest than protein or carbs. You can avoid this feeling by limiting fats in your diet.

VeryWellHealth also notes that adding fiber to your diet slowly, and choosing foods that are naturally low in fat could help reduce bloating.

Some foods are more likely to cause bloating. Not all foods are equal when it comes to bloating, and dairy products can often affect those with a lactose intolerance, while some fruits and veggies contain starches and sugars that cause bloating, and indigestible sugars and carbohydrates can also lead to an increase of gas. We can also become more bloated by drinking beverages, like soda, which are filled with gas.

This leads us to our next point; don’t use a straw. It’s amazing that something as simple as drinking with a straw can cause you to swallow more air, and WebMD notes that eliminating this habit, as well as chewing gum and sucking on hard candy, could reduce bloating caused by gas.

Digestive enzyme tablets may be just what you need. Over-the-counter tablets like Lactase and Beano could break down indigestible carbohydrates and help reduce signs of bloating, Healthline reports.

[Image via Shutterstock]

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