Replace What You Eat to Reduce Bloating!

Talking about it may not be your favorite, but have you found yourself recently dealing with bloating?

There are different types and causes of bloating, but I think what we all want to know is: how do you reduce bloating? Yes, this is a very common question! Don't be shy, we all got bloated at some point :)

In addition to my tips on how to reduce bloating, I will share with you simple food changes you can do to get rid of bloating!

How can bloating be reduced?

The following tips can help with some of the common causes of bloating.

Sleep a lot!

Try to get plenty of sleep regularly, as it helps support normal bowel function. Sleep is important for reducing stress, not sleeping can disturb the balance in your intestines.

Stay hydrated

When your body is dehydrated, it holds the water it has. This causes bloating. Make sure you get plenty of water to help moisturize your body's cells because water also helps digestion and helps prevent constipation. At the same time, you can be sure that it will stop your bloating.

Be active

You may not want to do your normal exercises when you have to bloat, but try to move. Trying to move helps the fluid move through your body, it can also move your gas out of your system :) and help stop bloating.

Eat fermented foods

They are fermented foods containing cheese, kefir, yogurt, turnips, pickles, probiotics. Fermented foods balance the bacteria in your gut, releasing enzymes that break down food and make it easier to remove waste.

Foods to reduce bloating

Yes, unfortunately, some foods can make you feel more bloated than others. The good news is that you can make quick food changes to stop bloating. This way, you can eat more of the food that feels good, knowing how to reduce bloating! :)

Try eating these foods and see if there is a difference:

Replace coffee with tea

If you think you can't work without coffee, it can be hard to hear. While caffeine activates your colon muscles, milk-based coffee will cause bloating if you are sensitive to lactose. If you experience bloating after your coffee, try switching to lactose-free milk or replacing it with a cup of tea.

Herbal teas such as peppermint or ginger can help soothe a crusty stomach! Green tea is also a good choice because it has anti-inflammatory properties that can help food digest more easily in your system.

Cucumbers instead of onions

Onions include fructans, which are oligosaccharides and polysaccharides (carbohydrates). Humans do not have the enzyme required to properly break down these materials, which can cause malabsorption. Intestinal bacteria then ferment fructans that can cause bloating, gas, and abdominal pain, especially for anyone with Bowel Syndrome.

Some people have no problem with onions, while others can get pretty swollen after eating it. If the onion is a problem for you, try adding cucumbers to the salad. Cucumbers are a natural diuretic, so they will also help remove excess water.

* Fructan is a natural polysaccharide in the class of fibers, also known as inulin. ... In general, it creates fructan-like, fructose-like ailments that are found in foods such as onion, artichoke, wheat and chicory and are defined as inulin in ready-made foods.

** Malabsorption is insufficient absorption and absorption of one or more nutrients. Symptoms of malabsorption in patients include stool changes, abdominal bloating, weight loss and gas complaints.

Replace broccoli with asparagus

Raw vegetables, such as broccoli, cabbage, and kale, can make some feel gaseous and bloated. To stop this, first try the steaming method to soften the fibers, eat smaller portions or replace them with asparagus.

Asparagus contains inulin, a prebiotic that promotes the growth of good gut bacteria and regulates the digestive process.

Drink water instead of soda

It may be healthier than soft drinks, but mineral water/soda is also carbonated - which causes bloating. If you feel swollen after sipping its bubbly type, switch to plain water!

Banana or kiwi instead of dried fruit

When a piece of fruit is dried, the natural sugars and fibers in it become more concentrated. The bacteria in your gut can begin to ferment this sugar and fiber - causing gas to build up. If this happens when you eat dried fruit, drink some water.

Both bananas and kiwi are sources of potassium that help your body get rid of sodium. Kiwi also contains an enzyme called actinidin, which helps speed up digestion.

Spices instead of salt

Eating too much salt is one of the most common causes of bloating. Excess sodium causes fluid to build up, which can cause swelling and swelling. Replace the salt with herbs, spices or low sodium salt.

Spices such as turmeric and herbs such as rosemary help digestion and reduce bloating. Try adding abundant spices such as ginger to your meals. Ginger is also anti-inflammatory and helps protect enzymes that move throughout your gastric system.

Here you can reduce your bloating with these foods.

Are some of your favorite foods on the list? Remember that food affects everyone differently, and this list is just a few of the common food triggers. Just because some of these foods can cause bloating, don't feel compelled to cut them completely. For some people, this may mean avoiding foods if they are under stress or your stomach hurts.

Knowing what food can trigger bloating for you means you know what to look out for - so you can reduce and change.