After a large meal, it sometimes can feel as if you have a “food baby,” or what is technically called bloating. That swollen feeling can cause increased pressure and discomfort, and make your stomach appear bigger. It's important to understand that bloating is not water retention because it involves a mix of solids, liquids, and gas within the digestive system. To help reduce stomach distress, consider following these tips.
1. Don't Overeat
Feeling stuffed? It’s because you at too much. The solution: eat smaller meals throughout the day or smaller portions. Also, pay attention to the way you chew because chewing your food better can help reduce the amount of air that you swallow with your food.
2. Pay Attention To Food Intolerances
Not all foods will sit right with your stomach, causing gas production and bloating. Popular food intolerances are lactose intolerance, fructose intolerance, eggs, and wheat and gluten. If you’re experiencing any reactions to what was mentioned, consider following an elimination diet to help rule out any issues. An elimination diet is where you get to test which foods work well with your GI and which do not.
3. Don't Swallow Air
As mentioned before, swallowing air while eating or drinking can lead to bloating. Also, carbonated drinks to can further add to it since the bubbles are carbon dioxide.
4. Avoid Gassy Foods
Foods that are high in fiber or ones that can produce gas such as cabbage will cause that build up of gas in the stomach—making you feel bloated. Instead, try opting for higher protein foods that will help increase satiety.
5. Take Digestive Enzyme Supplements
Taking over the counter supplements like Lactase or Beano can assist your stomach in breaking down indigestible carbohydrates. Lactase will help those who are lactose intolerant, and Beano contains an enzyme called alpha-galactosidase, which helps break down carbs.
6. Take A Probiotic
Along with taking an enzyme supplement, consider taking a probiotic because bacteria in the stomach can be a major contributor to bloating. Several studies have shown that probiotics can help reduce gas production and bloating.