Feeling bloated: Try these easy tips to feel better.
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Feeling bloated: Try these easy tips to feel better.

By: Admin  15 November 2022
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Bloating makes life uneasy and at times turn us into laughable stock. Are you one of them? Do you have a remedy at hand? 
We have some basic steps to beat the discomfort of bloating. Let’s discuss 
 
What is bloating? 
Bloating is an excess of intestinal gas with tight, gassy and fullness feeling in the abdomen. It's sometimes a period with distension which is a physical expansion of the abdominal area. It is important to know that it's natural for the abdomen to expand, through a day to a certain extent. It can indicate that the stomach is filled with nourishing food and beneficial gut bacteria are at work. If you are experiencing too much gas, swelling, pain or discomfort, some changes in your food habits and lifestyle adjustment might do the trick for you and relieve you from bloating. 


How can we beat bloating with the help of Nutrition: 

TIP 1. 
Gradually Introduce Fibre 
 Fiber is a fuel for bacteria present in the gut. So, increasing fiber intake can enhance the gut health and soften the stool to prevent bloating & constipation. But adding it abruptly may worsen the symptoms. Introducing the fiber too quickly may cause abdominal distension, excessive gassiness, or bloating. So, the solution is to gradually introduce the fiber in your diet in the form of veggies, fruit, whole grain, seeds and nuts. Consider starting with just addition at the beginning and increase the intake slowly over time.  
SOME IDEAS TO BUILD UP OUR FIBRE INTAKE INCLUDE: 
  • Adding ground flaxseeds ground nuts into your breakfast oats porridge. 
  • Adding one portion of vegetable salad in a day 
fiber
hydrate

TIP 2 

Stay hydrated 

In order to stay hydrated and promote digestive health, fluid plays a very important role. Water specially is helpful when you're enjoying fibre rich foods, to avoid dehydration and discomfort. Many studies have mentioned that drinking 2 to 2.5 l of fluid on daily basis with fibre rich foods were found to promote bowel movements in individuals with chronic constipation. So including enough liquid in your diet can help you in solving the problem of blotting. 



TIP 3 

Consider spacing food throughout the day 

Large and heavy meals can promote discomfort in some individuals. Spreading out your food to smaller meals or snacks may provide some relief from bloating. 

portion
movement

TIP 4 

Enjoy movement 

 Enjoying physical activities or movement can do wonders for your health. Including this in your daily routine can help you to get relief from abdominal bloating. It doesn't need to be too intense, even a 10 to 15 minutes slow walk after meals can help you and sort out your problem. 

TIP 5 

Let it out 

When you feel the urge to burp or pass the gas, letting it out can provide you instant relief. Remember that passing gas is completely a natural part of digestion, so don’t feel shy. Holding it may contribute to gas build up and can cause you to feel more pain and discomfort. 

gas
  • TIP 6 Reduce gas promoting foods

    Gas promoting food such as legumes and cruciferous vegetables provide essential nutrients but along with this they contain high amount of complex sugar called raffinose which remains undigested until the bacteria in our gut ferment it. So, it is advisable to take it in smaller portions into the diet. We do not necessarily need to restrict the foods but can considered some strategies to avoid this. 

     

    For example legumes including beans and lentils can be 

    • Taken slowly (chew your food enough.) 
    • Soaked properly 
    • Cooked perfectly 
    • Rinsed thoroughly. 

    Cruciferous vegetables like cauliflower, broccoli sprouts and Red and green cabbage also contain oligosaccharides. Like legumes and other fibre rich foods, we can aim to enjoy cruciferous vegetables in small portions. We can cook these vegetables through the processes like steaming, roasting, boiling and baking in order to make them easier to digest. 

In order to know more such interesting tips and tricks to add nutrition to your diet please           

 follow a website rich inserts.com. 

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