Too many carbs
Carbohydrates provide your body with fuel that can be used quickly, according to Web Md. But too much at once can cause water retention. And the faster the carbohydrate enters your bloodstream, the higher it is. Simple carbohydrates such as white bread, sweets, pastries and drinks go straight into your bloodstream. Complex carbohydrates like whole grains, fruits, and vegetables don’t because they take longer to digest.
Most people experience a little irregularity from time to time, which can make you feel bloated, according to WebMD. Not drinking enough water, sudden changes in diet, or stress can cause certain foods.
According to Harvard Medical School, bloating occurs when your body has a hard time absorbing the sugar in certain foods. The main culprit is a group called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). Examples include wheat, rye, onions, garlic, legumes (peas, lentils, beans), honey, pistachios, cashews, asparagus, and artichokes. Foods and drinks containing fructose or artificial sweeteners are on the FODMAP list. We all experience gas after eating it, but some of us react more strongly than others.
Misconceptions about gas
According to Harvard Medical School, most people with bloating struggle with a more abstract cause: the body’s perception of and overreaction to gas. New evidence suggests that the majority of people with flatulence have an abnormal response to normal amounts of gas. The response is triggered by a highly sensitive nervous system. When the nerves in your stomach overreact to gas, your discomfort increases. If you eat something that causes gas, the abdominal wall tightens and the diaphragm, which separates the chest and abdomen, moves up into the chest, allowing the contents of the intestines to spread out more. But the data shows that people with a bloated stomach do the opposite: the diaphragm pushes down and the stomach pops out.
A few days after eating salty foods or drinking alcohol, Dr Ax says, you may feel dehydrated and bloated. It may seem counterintuitive, but the more water you drink (or the more water-rich foods you eat) and stay hydrated, the less bloating you’ll experience. Dehydration and electrolyte imbalances disrupt digestion and make it difficult to “keep regular.” As your body tries to recover from dehydration, it holds on to excess water to prevent it from happening again.
How to beat it
Do not eat too much at one time
Being stuffed may feel like you’re bloated, but the problem is that you’ve eaten too much, according to the medical website Healthline. If you eat a large meal and feel uncomfortable afterwards, try smaller portions. If necessary, add another food each day to increase appetite.
A subset of people who have symptoms of bloating are either not distended or have increased intra-abdominal pressure. The problem is often sensory. A person prone to bloating will experience discomfort from eating smaller amounts of food than someone who rarely bloats. For this reason, eating smaller meals can be really beneficial.
Watch for signs of food allergies and intolerances
When you eat a food intolerance, it can lead to excess gas, bloating and other symptoms, Health Line reports. Some common foods and ingredients to watch out for:
Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk.
Fructose: Fructose intolerance can cause bloating.
Eggs: Gas and bloating are common symptoms of an egg allergy.
Wheat and gluten: Many people are intolerant to gluten, a protein found in wheat, barley, and other grains. It has various adverse effects on digestion, including bloating.
Take a walk
According to Medical News Today, physical activity can help move the bowels regularly and help eliminate excess gas and stool. If a person is constipated, it is very important to move the bowels. Walking around the block will allow you to quickly relieve gas pressure.
Try yoga poses
Certain yoga poses position the abdominal muscles in a way that encourages the release of excess gas from the gastrointestinal tract, Medical News Today reports. It can reduce swelling.