Stomach bloating can happen to anyone. No, it's not weight gain, but it can still make you uncomfortable and uncomfortable. Bloating can prevent you from eating well, make you feel less motivated, etc.
The good news: It is possible to treat the effects of bloating quickly. However, it can be difficult to find the cause behind the swelling because there are several possibilities:
1. You lack fiber
You may eat well, but the lack of fiber in your diet increases the chance of constipation, which causes gas and bloating. Consume carbohydrate-rich fruits, vegetables, grains, beans, etc.
2. You are eating foods that cause gas
Some healthy foods, such as beans and certain vegetables, contain complex sugars that the body cannot digest. When those sugars reach the large intestine, the bacteria inside break them down and cause fermentation, gas and bloating.
Some people are better able to tolerate these foods than others. If you notice that beans, legumes or certain vegetables, such as broccoli, cauliflower, onions or garlic, are triggers for you, then stay away.
3. Drink a lot of soda
This is also one of the most popular causes. Carbonated drinks cause bloating, but in some people this bloating is much greater than in others.
4. You are drinking too much alcohol
Too much alcohol means bloating, weight gain and dehydration. That said, you don't have to drastically cut out drinking, just don't overdo it.
5. You may have a gastro-intestinal health problem
If you're bloated all the time and can't figure out the cause, consult a gastroenterologist. Instead of trying to diagnose yourself, talk to a doctor.
6. Eat too fast
When you eat quickly, you swallow air, and air bubbles can cause bloating, gas, and discomfort. Also, eating too quickly can lead to overeating. If you eat too fast, you slow down digestion. Chew food slowly and savor it.
7. You are lactose intolerant
For some people, dairy products like milk, yogurt, cheese, and ice cream can cause bloating because they can't digest the milk sugar lactose. If you are lactose intolerant, avoid these foods or find other alternatives. Talk to a doctor.
8. Eat large amounts of food at once
When you eat right throughout the day, it's easier for the body to process carbohydrates and fiber, fat and other nutrients. When you only eat dinner, as for 3 meals, the body will not react well.
9. You increase the amount of fiber too quickly
Big increases in fiber intake, which can come from following "fad" diets, taking lots of fiber supplements, etc., can shock your system, leaving you bloated.
10. You are not eating enough
Talk to your dietitian or slowly increase your portion sizes to see if it helps—not to overdo it, but also not to eat less than your body needs.
