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Ways to Prevent Bloating

Bloating is common from time to time, and there are several triggers such as diet choices, digestive health conditions and water retention. Being bloated is often uncomfortable and usually causes a tight sensation around the abdomen. But fortunately, it is possible prevent and get rid of bloating.

  1. Avoid Trigger Foods

    • Recurrent bloating often occurs after eating or drinking certain foods and beverages. Identifying foods and drinks that bring bloating and avoiding these items can prevent future problems. Pinpointing the exact cause can prove challenging, but keeping a food diary and recording all meals for a span of a few days or weeks can narrow down possible triggers. Foods commonly known to cause bloating include high-fiber vegetables such as lettuce, broccoli and cabbage, carbonated drinks and dairy products.

    Fiber Supplements

    • While eating too much fiber can cause stomach bloating, eating too little can also have the same effect. This is because lack of fiber can bring on hard stools and slow intestinal contractions, which ultimately causes constipation. Adults ought to consume between 20 and 35g of fiber a day, says the Mayo Clinic. Fiber can come from a variety of sources such as fruits, vegetables, beans or supplements.

    Fight Water Retention

    • Seasoning salts are often used when preparing meals. And while salt and other salt-based seasonings provide flavor, consuming an excessive amount of sodium causes the body to retain extra fluids and induces bloating. Releasing excess water from the body gets rid of bloating, and controlling your salt intake and drinking plenty of fluids to regularly release fluids helps prevent bloating. Aim for no more than 2,300mg of sodium a day and drink eight glasses of water to control bloating.

    Reduce Air in the Stomach

    • Inhaling too much air is another common cause of stomach bloating. In this case, preventing bloating can be as simple as altering certain habits to reduce air in the stomach. This includes eating slowly, giving up cigarettes and avoiding the use of drinking straws

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