12 tips that can help you prevent bloating through good eating habits and eating the right foods in your daily diet.

12 tips to prevent bloating or distention of the belly.

Nobody likes to feel bloated. Unfortunately, most women are familiar with the unpleasant feeling of having a bloated belly, although some men are, but to a lesser extent.

Bloating often occurs at inopportune times, such as when you have to get dressed for dinner or when you are about to enjoy some time of privacy or distraction.

Belly distention, or abdominal bloating, usually occurs as a result of excess fermentation in the digestive tract . Some common triggers are: stress , food sensitivity or intolerance, lack of enzymes, uncoordinated peristalsis, or eating too much fiber, among others, can trigger the accumulation of gases in the stomach .

Tips and advice to avoid swelling

The best investment is to prevent swelling, rather than trying to solve the problem when it is already there. This is much easier and will save you the trouble of experiencing the discomfort of feeling bloated.

1. Eat only when you really feel hungry

Try to avoid eating due to an emotional reaction and overeating, since these practices can only result in the distention of the belly and the generation of excess gas inside the intestine.

2. Allow your food to digest first before moving on to the next

A prudent time of at least 3 hours between meals is advised to give the body time to process the food so that it can be fully digested, and the formation of gases is also eliminated.

3. Chew well and don’t talk while you chew

If you’re eating with more people, let the taste and experience of the food be your only focus. Eating and talking at the same time is not recommended .

4. Be careful with the fiber

Coarse or poorly chewed fiber will slow its passage through the digestive system and slow down the rate at which food is digested and absorbed. So if you don’t chew a piece of bread or a piece of potato properly, you are leaving a lot more work for your stomach and it will take longer to digest.

5. Eat easy-to-digest foods when you’re in a rush, stressed, or anxious.

Focus on soups and meals where there is only one food, also kitchari (traditional Ayurvedic dish, which is known for its ability to detoxify or cleanse the body) and stir-fry vegetables.

6. Eat fruit at least 30 minutes before meals

Don’t eat fruit after a meal. This habit contributes to the formation of gas and leads to bloating , fruits should always be eaten in advance of the main meals of your diet, about 15 to 20 minutes between meals.

7. Use the ginger

Try chewing a piece of ginger with lemon juice 20 minutes before a meal.

8. Use spices to stimulate digestion when preparing your food

Use black pepper, ginger, cumin, coriander, cardamom, or fennel.

9. Do not drink anything cold while eating

Ideally, limit cold foods as well. Fruits should be at room temperature (not straight from the fridge). If you can’t avoid having something cold, a little ginger tea afterward can help.

10. Avoid drinks for 30 minutes after eating

Drinks will dilute digestive juices and make food more difficult to digest.

11. Reduce salt

What is the easiest way? Start cooking your own meals. Restaurant meals are often too salty and include unhealthy salts, in your home it is recommended that you start using sea ​​salt to replace common salt.

12. Eliminate caffeine and alcohol

This is particularly important if you have a leaky gut or suffer from constant inflammation in the gut, avoiding caffeine and alcohol will help you stay away from abdominal bloating problems.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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