Bloating and gas problems can occur due to factors like imbalance of the bacteria in the gut, incomplete protein digestion, the body’s inability to break down sugar or bad gallbladder.
If you want to prevent this problem, the first thing that you need to do, is to locate the reason behind the problem.
Bad gallbladder: the symptoms of bloating that can be caused after the meals, are usually a sign of a blocked gallbladder.
Incomplete protein digestion: when the intestinal tract is too alkaline, the protein is not digested and it can lead to vomiting, excessive gases, stomach bloat and heartburn.
The inability to break down sugar: This problem can happen in cases where the bodies of the people that experience it, are not able to produce the enzymes that are needed to digest complex sugars.
Gut bacteria imbalance: we incorporate bad bacteria trough water and food, and if we leave these bad bacteria untreated, they can imbalance the bacteria ratio in our body. This can later result in excessive gas, belching and stomach bloat.
Eight techniques to debloat today
- Stay away from the carbs
Glycogen is produced when the carbohydrate molecules connect to the water. Their primary function is to give the body energy. The more carbohydrates you eat, the more water is retained. This can result in bloat and gasses. It is in your own best interest to remove carbohydrates and to eat vegetables instead.
- Mind your fiber intake
Although fibers are extremely important for our digestive system and its proper functioning, excessive intake of those fibers can lead to bloating. This happens because fibers are very hard to absorb. To prevent the bloating, you will need to consume no more than 25 gr. of fibers every day, and you will also need to drink lots of water.
- Limit the intake of salt
Large consumption of salt will eventually lead to the retention of the water in your blood stream. You will need to avoid the consumption of sodium, if you want to prevent this from happening. If you don’t want to remove sodium from your diet entirely, at least stay below 2.500mg of it per day.
Talking while eating or swallowing your food too soon, will result in bloating. This happens because air is released in the digestive tract. To digest your food properly, you will need to chew it slowly.
By consuming a lot of water, you will be able to prevent excessive gas and bloating. Some people have bloating problems because they drink lots of soda drinks, so do your best to avoid them.
- Portion control
We mentioned a lot of reason for why bloating can happen, but the most common one is definitely overeating. In order to prevent bloating, you need to make sure that your meals are well balanced.
- You need to stay clear of sugar alcohols
Reduce the intake of artificial sweeteners, because they are very hard to digest. These artificial sweeteners can be found in energy bars, processed food and gums.
- Pick your vegetables and fruits smartly
It is widely known that vegetables and fruits are extremely healthy for our overall health, but there are some that can cause bloating, because they are packed with sugar alcohols and are extremely nutritious. Some of them are:
Broccoli and cauliflower can also cause bloating, because they contain a compound that is called raffinose. To prevent excessive gasses and bloating, consume fruits that contain less sugar like cantaloupe, blueberries, oranges and strawberries. When choosing vegetables, choose the ones that are high in water like cucumber and zucchini.