>>Overeating is probably the most common cause of bloating. Smaller portions should ease the pain.
>>Eating too fast adds to the risk of bloating after a meal. The remedy is simple -‑ eat more slowly. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite. Many weight loss experts believe that eating slowly helps prevent overeating.
Difficult-to-digest foods can cause gassiness and bloating.
THESE ARE SOME :
>Fruits and vegetables such as Brussels sprouts, cabbage, cauliflower, carrots, prunes, apricots. These contain sugars and starches that may cause gassiness and bloating.
>Sweeteners can also cause gas and bloating. Sorbitol, an artificial sweetener, can’t be digested. Fructose, a natural sugar added to many processed foods, is difficult for many people to digest. To avoid bloating, be aware of these sweeteners in the foods you eat and limit the amount you consume.
>Dairy products can be a source of intestinal distress and bloating if you have trouble digesting lactose, or milk sugar.
>Whole grains, recommended for their many health benefits, can sometimes cause bloating and gas problems. One reason whole grains are so healthy is their high fiber content. But fiber is an indigestible carbohydrate.
Abruptly increasing the amount of fiber you eat can cause gas, bloating, and constipation. Nutritionists recommend slowly increasing the fiber in your diet to allow your body time to adjust. At the same time, drink plenty of water with high-fiber foods.
>>>If eliminating or reducing consumption of hard-to-digest foods doesn’t solve your frequent bloating problem, there are over-the-counter medications that might help
> Look for a pill or liquid containing alpha-D-galactosidase, an enzyme that breaks down indigestible sugars in beans and vegetables.
> Tablets or capsules containing simethicone can also help alleviate symptoms of excess gas.
>If you’re a smoker, intestinal distress may be one more reason to quit. Smoking has been linked to bloating, heartburn, and other digestive problems.
Fortunately, bloating is rarely a symptom of serious trouble. For most people, the most effective prescription for bloating is simple: control portion sizes, go easy on fats, and eat slowly enough to give your body time to signal when you’ve had enough. These sensible remedies should keep you from feeling overstuffed and bloated.