Difference between revisions of "Cure Stomach Bloating"
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Many people suffer from bloating. It can be very uncomfortable. Luckily, there are several ways that you can change your diet or lifestyle to improve or eliminate it. If these solutions don’t help, consult a doctor for advice. | Many people suffer from bloating. It can be very uncomfortable. Luckily, there are several ways that you can change your diet or lifestyle to improve or eliminate it. If these solutions don’t help, consult a doctor for advice. | ||
| − | [[Category:Intestinal and Digestive Health]] | + | [[Category: Intestinal and Digestive Health]] |
==Steps== | ==Steps== | ||
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#Lower your fiber consumption. Though fiber is healthy and helps move foods along your digestive tract, it can also increase the amount of gas in your bowels. High fiber foods include whole-grain breads, brown rice, whole-wheat, and bran.<ref name="rf16033"> http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/treatment/con-20019271</ref> | #Lower your fiber consumption. Though fiber is healthy and helps move foods along your digestive tract, it can also increase the amount of gas in your bowels. High fiber foods include whole-grain breads, brown rice, whole-wheat, and bran.<ref name="rf16033"> http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/basics/treatment/con-20019271</ref> | ||
#* If you have recently changed your diet to include more fiber, either by taking supplements or switching to whole-grain foods, consider easing into your new diet more slowly. Reduce the amount of fiber you are eating and then slowly increase it again. This will give your body a chance to adjust. | #* If you have recently changed your diet to include more fiber, either by taking supplements or switching to whole-grain foods, consider easing into your new diet more slowly. Reduce the amount of fiber you are eating and then slowly increase it again. This will give your body a chance to adjust. | ||
| − | #Limit your consumption of fatty foods. Your body digests fatty foods slowly. This extra digestion time means that there is more time for the food to generate gas as it breaks down. Ways to reduce your fat intake include:<ref name="rf14991" /> | + | #Limit your consumption of fatty foods. Your body digests fatty foods slowly. This extra digestion time means that there is more time for the food to generate gas as it breaks down. Ways to reduce your fat intake include:<ref name="rf14991">http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739?pg=2</ref> |
#*Reduce the consumption of industrially made bakery products, as they contain very often the combination of sugar(refined), yeast and saturated fats like palm tree fat and/or corn starch syrup. This can affect the composition of your intestinal micro-flora. | #*Reduce the consumption of industrially made bakery products, as they contain very often the combination of sugar(refined), yeast and saturated fats like palm tree fat and/or corn starch syrup. This can affect the composition of your intestinal micro-flora. | ||
| − | #* Eat lean meats like fish and poultry instead of fatty red meats. If you do eat red meat, trim off the fat from the edges.<ref name="rf9104" /> | + | #* Eat lean meats like fish and poultry instead of fatty red meats. If you do eat red meat, trim off the fat from the edges.<ref name="rf9104">http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm</ref> |
#* Drink low fat or skim milk instead of whole milk. Though you need some fat to be able to properly process fat soluble vitamins, most people eat too much.<ref name="rf16034">http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000104.htm</ref> | #* Drink low fat or skim milk instead of whole milk. Though you need some fat to be able to properly process fat soluble vitamins, most people eat too much.<ref name="rf16034">http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000104.htm</ref> | ||
#* Cook at home. Restaurant food is usually rich in cream, butter, and oils. By cooking for yourself you can control how much fat you put in your food. Fast foods are usually particularly high in fat. | #* Cook at home. Restaurant food is usually rich in cream, butter, and oils. By cooking for yourself you can control how much fat you put in your food. Fast foods are usually particularly high in fat. | ||
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===Improving Your Lifestyle=== | ===Improving Your Lifestyle=== | ||
| − | #Get active. Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels and ferment. In addition, it will help you control your weight, increase your metabolism, and relax you physically and mentally. <ref name="rf9095" /> | + | #Get active. Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels and ferment. In addition, it will help you control your weight, increase your metabolism, and relax you physically and mentally. <ref name="rf9095">http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447</ref> |
#* The Mayo Clinic recommends 75–150 minutes of aerobic exercise per week, or 15 to 30 minutes five times per week. Choose an activity that you enjoy. Many people like to jog, walk, bike, swim, or join local sports teams like basketball or volleyball. | #* The Mayo Clinic recommends 75–150 minutes of aerobic exercise per week, or 15 to 30 minutes five times per week. Choose an activity that you enjoy. Many people like to jog, walk, bike, swim, or join local sports teams like basketball or volleyball. | ||
#* Start out easy and work up to more strenuous exercise. If you have health problems that may make it unsafe for you to exercise, consult your doctor before starting. | #* Start out easy and work up to more strenuous exercise. If you have health problems that may make it unsafe for you to exercise, consult your doctor before starting. | ||
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#* Gulping your food. People are more likely to swallow air when they eat too fast and don’t take the time to chew. Make a conscious effort to eat more slowly. It will also make you less likely to over eat. | #* Gulping your food. People are more likely to swallow air when they eat too fast and don’t take the time to chew. Make a conscious effort to eat more slowly. It will also make you less likely to over eat. | ||
#* Chewing gum or eating hard candies The process of chewing gum or sucking on candy and tasting the flavoring makes you produce saliva. This causes you to swallow more often, increasing the likelihood that you will swallow air. | #* Chewing gum or eating hard candies The process of chewing gum or sucking on candy and tasting the flavoring makes you produce saliva. This causes you to swallow more often, increasing the likelihood that you will swallow air. | ||
| − | #Limit fizzy drinks. Fizzy, or carbonated, drinks taste good, but they release carbon dioxide gas into your system. By cutting them out of your diet, you can lower the amount of gas you have in your gut. This includes:<ref name="rf11295" /> | + | #Limit fizzy drinks. Fizzy, or carbonated, drinks taste good, but they release carbon dioxide gas into your system. By cutting them out of your diet, you can lower the amount of gas you have in your gut. This includes:<ref name="rf11295">http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739</ref> |
#* Carbonated sodas and sparkling water | #* Carbonated sodas and sparkling water | ||
#* Many alcoholic beverages including those that are mixed with sodas | #* Many alcoholic beverages including those that are mixed with sodas | ||
