Bloating produces an uncomfortable, sometimes painful, sensation of fullness, usually after overeating or eating certain foods. Gas builds up in your stomach when it does not get released through belching or flatulence. You may experience bloating occasionally. If it occurs frequently or causes pain that interferes with your daily activities, see your doctor for advice on changing your diet or using medication to treat the problem.
Fiber Intake
Increase your intake of fiber-rich foods, including fruits, vegetables, whole grains, beans and lentils. Fiber aids digestion and moves foods through the intestinal tract at a smooth pace to prevent symptoms such as bloating and indigestion. Focus on whole-grain bread, whole-wheat pasta, high-fiber cereal, brown rice and oat bran instead of consuming refined grains, which lose nutrients and fiber during the milling process.
Supplements and Herbs
To reduce the effects of gas-producing foods, take activated charcoal within two hours after a meal, the University of Michigan Health System notes. Carminative herbal blends help to prevent the formation of gas. A carminative blend that includes peppermint, caraway and fennel may help relax the intestinal tract to avoid cramping. Carminatives may also reduce acid reflux by decreasing pressure on the lower esophageal muscle. Taking lactose digestive enzymes may prevent bloating or indigestion for people who have adverse responses to milk products. Cynarin, a compound found in the leaves and seeds of the artichoke, enhances the taste of the artichoke and may stimulate the digestive process to prevent indigestion.
Eating Patterns
Eat slowly and chew your food thoroughly to avoid digestive difficulties. Spending more time chewing your food and enjoying the flavors also helps you to eat less and avoid weight gain that contributes to bloating and indigestion. Eat in a calm environment or take a break and relax for 10 minutes before you start eating. Eating at a time of excitement or disagreement can aggravate digestive problems. Don’t eat while on the go. Taking a few more minutes to eat quietly, without distractions, avoids the ill feelings from bad digestion later on during the day. You may also have food sensitivities that bring out symptoms from certain foods. You may be able to test certain foods yourself to identify culprits or your doctor can help determine the foods that cause bloating.
Identify Offending Foods
Some healthy foods, including carbohydrates, contribute to bloating and cause gas. Common offenders include broccoli, Brussels sprouts, cabbage, cauliflower and baked beans, according to Mayo Clinic. Vegetables and beans usually fit in a diet to aid digestion because of fiber content, but you may have to reduce or eliminate gas-producing items from your diet if you find they lead to bloating. Carbonated drinks, apples, peaches, pears and hard candy may also cause bloating. Keeping a food diary and writing down the foods you eat and the symptoms that follow helps you to identify your trigger foods.
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