Bloating is that full feeling you get from pressure in the abdomen that's caused by a buildup of gas. Bloating can cause discomfort, and may make the stomach appear larger than normal. Bloating may be caused by a number of health conditions, but may also be caused by foods that produce excess gas during the digestion process.
What Causes Bloating?
Swallowing too much air can cause bloating, as can gaining weight. Digestive conditions such as constipation, gastroesophageal reflux and irritable bowel syndrome may also result in bloating and abdominal discomfort. Food intolerances, such as lactose intolerance, and an overgrowth of bacteria in the bowels can also cause bloating. Simply eating too much and eating foods that cause gas are other causes of bloating.
Foods and Drinks to Avoid
To avoid feeling bloated, avoid foods that cause gas. High-fiber foods, particularly beans and lentils, cabbage, onions and broccoli, should be limited or avoided to limit gas. Fruits that can cause gas and bloating include bananas, apples, pears, and oranges and other citrus fruits. Since these foods and fiber are an important part of a healthy diet, The Diet Channel recommends slowly adding fiber to your diet to allow your body to adjust and reduce the risk of bloating. Skip drinks that are carbonated, as those bubbles also can cause gas and bloating.
Milk and Dairy
If you are lactose intolerant or find that you feel bloated after consuming dairy products, cut down on or restrict your intake of dairy foods and drinks. Lactose, the sugar found in dairy products, can be difficult for some people to digest and cause excess gas, bloating and abdominal discomfort. Avoid foods and drinks such as milk, cheese, yogurt and ice cream.
Foods and Drinks to Choose
Drink plenty of non-carbonated fluids, particularly water, to help your body break down foods and prevent constipation, which can cause bloating. Also look for drinks that don't contain excess sugar, such as fruit drinks. Fill up on foods that are low in fiber to ease bloating, so look for protein-rich foods such as lean chicken or turkey, fish, eggs and beef.
Change How You Eat
Eat slowly and be aware of how much air you swallow while you eat. Don't chew gum or guzzle your drinks; both allow more air into the belly. Limit your portion sizes and don't overeat and overfill your belly. If you're a smoker, quit smoking to limit air in the stomach and ease bloating.
