Monday, October 19, 2009

How to avoid stomach bloating.

Abdominal bloating is a real struggle to avoid. Stomach bloating is easy oto avoid by followung the brlow mentioned steps.

  • Avoid constipation. Too less of fibre, liquids and physical activity causes constipation resulting in stomach bloating. To avoid this include lot of fibre food lile grams, beans, fruits etc in your diet. Women need at least 35 gms and men need 50 gms of fibre consumption daily. Drink atleast 6 to 8 glasses of fluids a day. Perform physical activity of 30 minutes a day 5 times a week.
  • Avoid allergens. Food allergens and intollerances can cause stomach bloating. Identify them with the help of your doctor and avoid them.
  • Avoid sugary or carbonated drinks. Instead have lot of water flavored with lemon, lime or cucumber. Also try pepermint tea which can reduce stomach bloating.
  • Limit salty and processed foods as they contain lot of sodirm and less of fibre both of which aids stomach bloating. Cultivate the habit of reading the wrappers of the processed foods and vonsume only those which have less than 500 mgs of sodium per serving.
  • Go slow on beans and gassy vegetables if you are not accustomed to their consumption. Do not avoid them as they are higlly nutritious and have lot of fibre content. Include them in small quantities in your diet until you get adjusted to it
  • Practise eating smaller meals 5 to 6 times a day instead of having 3 big meals a day as stomach bloating generally follows a big meal. This also helps to reduce bloof sugar and manage hunger.
  • Avoid eating fast. If you eat fast without chewing the food properly, you also swallow air resulting in stomach bloating. Further please remember that digestion starts in your mouth. So take atleast 30 minutes for a meal. Also when you eat slowly you are satisfied in enjoying the taste of the meal and end up eating less.
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