Bad daily habits that cause bloating
Abdominal distension (flatulence) - the accumulation of gas in the intestine due to digestive disorders. This process is most often accompanied by bloating, an increase in the abdomen in volume and an unpleasant feeling of distention from the inside.
Normally, with food, a person swallows a small amount of air. Some people subconsciously swallow large amounts of air, especially when they feel anxious. In most cases, swallowed air is released later, so that only part of it passes from the stomach into the intestine. Swallowing a large amount of air can cause a feeling of fullness in the stomach, and the person regurgitates this air. The body removes gas by regurgitation, absorption through the walls of the gastrointestinal tract into the blood and subsequent excretion through the lungs (during expiration) and the release of gas through the anus. Some gases in the gastrointestinal tract process bacteria.
It is believed that abdominal distension is not a separate disease, but only a symptom of other, more serious diseases of the digestive system. But sometimes quite healthy people can suffer from flatulence! And there is such discomfort due to some unhealthy eating habits ... We advise you to pay attention to the causes of this unpleasant sensation and tell you how to quickly get rid of bloating.
Causes of bloating
It is better to eat more often, but in small portions than there is rarely, but aptly!
Too much fat.
It is known that fats digest longer than proteins or carbohydrates, so the stomach remains filled longer. To prevent bloating, limit the intake of fatty foods.
A person who at a fast pace absorbs food and does not even chew it completely, is likely to suffer from bloating after eating. The solution is simple - do not rush anywhere, but slowly enjoy every bite! The feeling of satiety arises after 20 minutes ... Do not eat too quickly if you do not want to feel bloating. When you eat too fast, you do not chew food thoroughly, and it cannot be digested properly. Try to eat in small pieces, because it is very important.
It occurs with the same fast food intake. And forget about the carbonated drinks and chewing gum: they like to like to inflate our bellies!
Lots of easily digestible carbohydrates, fiber and starch
Sweets, pastries, pasta, potatoes, as well as legumes, vegetables and fruits on an empty stomach - products with which to be more careful. Refrain also from sweeteners , because they contain almost not absorbed by the body sorbitol.
Dairy products are very useful, but, unfortunately, not all of them transfer lactose (milk sugar).
In case of constipation, it is necessary to eat foods rich in fiber. But be careful, increase your fiber intake gradually, because you can worsen the situation. In addition, try to consume more berries and replace white bread with whole grain bread.
Stress can lead to bloating - proven by several studies. Digestive function decreases when people are under stress. Constipation and stomach pain can cause bloating. Get rid of stress and the problem will disappear.
You do not drink enough water
If your body is not sufficiently hydrated, you may have a number of health problems. Alcohol and coffee cause dehydration, and if you consume them, you need to drink about 6-8 glasses of water every day. Fluid retention also causes bloating so that you begin to drink more water.
What causes bloating
1 It is advisable to walk after meals. Moreover, regular exercise helps reduce gas buildup and bloating.
2 Do not eat or drink too hot or cold .
3 Reduce the amount of food stimulants such as coffee, chocolate and tea.
4 To remove gases from the intestines and stomach, use sorbents.
5 And more good mood! It is believed that stress and anxiety can cause an explosive abdomen.
Products from bloating
1 Consume ginger . Ginger is great for alleviating the symptoms of the gastrointestinal tract, thanks to its protein enzyme. This spice helps in eliminating flatulence and reducing bloating.
2 Eat pineapple . The same as ginger includes a protein enzyme that improves digestion and reduces the likelihood of gas and bloating. In addition, pineapple is a surprisingly useful anti-inflammatory agent.
3 Cumin Seeds. These seeds contain carminative properties and this means that they help in preventing the creation of gas and bloating. It also promotes the growth of beneficial bacteria in the intestines, which is very important for a flat stomach.
4 Parsley . Fresh parsley is great for fresh breath, also great for improving digestion. Parsley is a natural diuretic, eliminates excess salt in the body and reduces excess fluid in the body, gas and bloating.
5 Papayas . This powerful fruit reduces bloating, thanks to the enzyme papain. It is a proteinaceous enzyme that fights bloating and gas. Papaya is great for eliminating intestinal parasites that cause bloating.
6 Apple cider vinegar and lemon. The combination of apple cider vinegar or lemon with water is a very effective means to eliminate bloating. It stimulates the formation of digestive juices and the body will digest nutrients better. Dissolve 1-2 teaspoons of apple cider vinegar in a glass of water or squeeze half or whole lemon into 1 liter of water and drink during the day.
7 Fennel . Dill and fennel seeds act as antispasmodic agents in the large intestine. They are great for reducing bloating and gas. Using this tool, the smooth muscles of the digestive tract relax, stimulating the flow of bile and reducing pain during digestion.
8 Give preference to herbal teas , especially from chamomile and mint. Chamomile tea has anti-inflammatory, anti-spasmodic and carminative properties. It has a calming effect on the mucous membrane of the gastrointestinal tract. In addition, chamomile tea relaxes and relieves stress in the body, which is the main cause of digestive problems in most people. Mint tea works as a relaxing smooth muscle of the gastrointestinal tract, and is also very effective against irritable bowel syndrome.
If the symptoms of flatulence occur rarely and quickly, then its causes can be attributed simply to some bad habits that are worth getting rid of. In severe cases, you need to consult a doctor!