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Stomach bloating is an often painful condition where the belly feels tight and about to explode. Luckily, there are some measures you can take to prevent and get rid of stomach bloating. First of all, however, it's necessary to learn the factors that cause it, together with their possible solutions.
Cause 1: Trapped air
One of the most common and easily prevented causes of stomach bloating is trapped air. In this case, the air gets usually swallowed while eating a meal or snack, which in turn traps gas in the gut and causes this uncomfortable condition. Another possible cause for this is fizzy drinks, which can also bloat your stomach.
Solution 1: Take your time eating
To prevent air from getting trapped in your gut, you need to pay attention to your meals and actively correct your manners. If you talk while you're eating, you'll end up swallowing more air. Additionally, eating too fast puts an extra burden on your digestive system as the foods arrive at your gut undigested, which can also lead to bloating.
Cause 2: Food intolerance
There are also certain foods that are linked to bloating. Whilst some of these are commonly associated with it, such as spicy or greasy foods, others can be related to a personal allergy or intolerance. The bottom line is that there are certain foods that cause gas production during the digestive process and lead to stomach bloating.
Solution 2: Try different diets
The best way to make sure which foods are causing your stomach to bloat is to follow some strict diets where different ingredients or food groups are cut off. This so-called elimination diet will help you determine exactly which foods are safe for you to consume, without fear of bloating.
However, always make sure to check with a dietician or nutritionist before following these diets. Eliminating the consumption of one food group isn't recommended for children or pregnant people. Take into account that it'll be a drastic change in your diet, which is why you'll be likely to experience headaches and bowel changes.
Cause 3: Imbalance in the gut flora
The gut microbiome is composed of different bacteria levels, which should be held constant for proper functioning. When there's an imbalance, due to changes in your diet or medications, you can experience stomach bloating.
Solution 3: Take probiotics and eat fiber
If your gut microbiome is imbalanced, you should restore the good bacteria in your digestive system and then help it stay there. You can achieve both of these tasks with probiotics and fiber, respectively. You can even choose to take a supplement or include foods rich in them in your diet.
In order to get bacteria in your gut, you should consume fermented foods. These can be naturally fermented, like tempeh, yogurt, and kefir, all of which include many healthy bacteria. In addition to that, you should add high fiber foods to your diet, as they're good sources of food for gut bacteria.