Nutritionist Kohila Govindaraju discusses common causes which lead to bloating of the stomach and also simple ways to avoid the discomfort.
It is what and how you eat matters, always. Overloading causes bloating and abdominal pain. When the body struggles to break down the food after meals, discomfort creeps in.
The bacteria in the intestine will tend to feed on the sugar in the food you take in, to multiply themselves. If the sugar in the food is much higher or the food remains undigested for longer period,the multiplication of bacteria too is intense, which eventually results in a ballooned belly.
Stir-fried broccoli, cabbage, brussels sprouts are highly enjoyed for their crispy texture and their cancer fighting elements. But on the other hand, the sugar in these half cooked vegetables remains undigested which is easily fermented by the bacteria in the gut resulting in gas formation and bloating. Fizz in the carbonated drink, or even milk and dried beans are the other food types that created discomfort for many people. Some have even experienced bloating and pain after consuming apple and pear.
The gas formed after eating, if not expelled, builds up in the stomach and intestines, causing bloating. Bloating is mostly accompanied with dull or sharp to intense pain. Individuals with Irritable Bowel Syndrome, gastritis and ulcer too experience the discomfort of bloating. Constipation and swallowing excessive air while eating or drinking fast will also result in pain in the stomach.
A few simple changes may help avoid bloating:
- Soaking the beans before cooking will help reduce the bloating. The sugar in the beans will dissolve in the water that can be discarded before cooking.
- Enjoy bananas and kiwis at least twice a week. They are considered bloat busters that improve digestion and help reduce bloating. The gut bacteria will feed on the fiber in the fruits and multiply gradually.
- Ginger tea will help expel the gas formed in the tummy.
- Mint flavoured tea is good to tame the troubled tummies. The mint suppresses the appetite so that you will not be tempted to overload yourself.
- Steam the brussels sprouts, cabbage, broccoli and cauliflower for a minute and then stir fry it with black pepper and ginger to reduce bloating.
- Say no to fizzy drinks or artificially sweetened drinks. The sugar alcohols in artificially sweetened drinks tend to bloat. It is wise to enjoy lemon and mint flavoured water.
- Chewing gum may lead to excess air in the tummy. Focus more on snacks like crunchy carrots, jicama, celery, cucumber and popcorn with no fat and less salt
- Eat slowly with anti-gas forming herbs and spices to help alleviate the problem. These are mint, cilantro, basil leaves, thyme, aniseed, pepper, garlic, ginger, carem seeds, fennel seeds, turmeric
- Inactivity causes bloating. Fifteen minutes of walking in the morning and evening will help the food move in the digestive tract, get digested and help expel the gas too.
- Eat smaller meals to avoid the bloating problem and it keeps you fit, as well.
Enjoy balanced meals with regular exercise to stay healthy and reduce discomfort.
Related Reading: Control Acid Reflux and Heartburn with these Foods
Updated on 15th Jan with information on herbs and spices
