FOODS YOU ARE CONSUMING THAT CAUSES STOMACH BLOATING

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    I noticed my stomach has started getting bigger these past few days I thought about checking out why and i found out there are actually some foods i consume that makes it increase in size unknowingly to me. So i would like to share some pieces of information on how to avoid bloated stomach quickly.

• Mind you stomach bloating is not only gotten through consuming so much alcohol and carbonated drinks they are so many other foods you can consume that can leave you with a fat stomach for hours and even days. 
• Bloating is when your stomach increases in size after eating or taking so much alcohol or water. Forcefully drinking plenty of water is a good way to relieve bloating fast trust me but BE CAREFUL.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

Digestive issues: Constipation, food allergies, and intolerance can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.

Diet: Fizzy drinks, too much salt or sugar, and not enough fiber in the diet can all cause bloating.

Hormonal changes: Many people experience bloating before and during their periods due to hormonal changes and water retention.

1. Try abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

• Placing the hands just above the right hip bone.
• Rubbing in a circular motion with light pressure up toward the right side of the ribcage.
• Rubbing straight across the upper belly area toward the left rib cage.
• Moving slowly down toward the left hip bone.
• Repeating as necessary.
• If the massage causes any pain, it is best to discontinue it immediately

2. Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.

3. Onions

Onions are underground bulb vegetables with a unique, powerful taste. They are rarely eaten whole, but are popular in cooked meals, side dishes and salads. Even though they're usually eaten in small quantities, onions are one of the main dietary sources of fructans. These are soluble fibers that can cause bloating (13Trusted Source, 14). Additionally, some people are sensitive or intolerant to other compounds in onions, especially raw onions (15Trusted Source).

Therefore, onions are a known cause of bloating and other digestive discomforts. Cooking the onions may reduce these digestive effects.

What to eat instead: Try using fresh herbs or spices as an alternative to onions.

4. Dairy Products

Dairy is highly nutritious, as well as an excellent source of protein and calcium. There are many dairy products available, including milk, cheese, cream cheese, yogurt and butter.

However, about 75% of the world's population can't break down lactose, the sugar found in milk. This condition is known as lactose intolerance (16Trusted Source, 17Trusted Source). If you're lactose intolerant, dairy can cause major digestive problems. Symptoms include bloating, gas, cramping and diarrhea.

What to eat instead: People who are lactose intolerant can sometimes handle cream and butter, or fermented dairy like yogurt (18Trusted Source). Lactose-free milk products are also available. Other alternatives to regular milk include coconut, almond, soy or rice milk.

5. Apples

Apples are among the most popular fruits in the world. They are high in fiber, vitamin C and antioxidants, and have been linked with a range of health benefits (19Trusted Source, 20). However, apples have also been known to cause bloating and other digestive issues for some people. The culprits are fructose (which is a FODMAP) and the high fiber content. Fructose and fiber can both be fermented in the large intestine, and may cause gas and bloating. Cooked apples may be easier to digest than fresh ones.

What to eat instead: Other fruits, such as bananas, blueberries, grapefruit, mandarins, oranges or strawberries.

6. Avoid chewing gum

The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead. 

7. Cut down on salt

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

8.  Look at supplements and medications

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levels. 

Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.

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