5 Healthy Food Habits To Avoid Bloating

    Bloating occurs when your gastrointestinal tract (GI) gets filled with air or gas and it feels like you have taken a heavy diet. This occurs when a person doesn’t eat anything for a certain period, leading to pain and discomfort in the stomach. The common symptoms of bloating include stomach pain, discomfort and gas. Some foods produce more gas than others. This often leads to the occurrence of bloating. There can be various other reasons such as constipation, overeating, weight gain and menstruation in some women. It can also be caused by lactose intolerance.

    One of the major causes of bloating is an unhealthy diet. It includes overeating, junk food consumption and lack of exercise. In such a situation, some healthcare tips can be useful for you because if an issue like bloating is ignored then it can lead to various diseases in your body.

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    You can easily overcome bloating by following a healthy diet and lifestyle.

    Cut down on excess fibre

    Many people follow fibre-rich diet plans to lose weight as fibrous food keeps you fit in less quantity. You don’t feel like eating a meal so often. However, eating fibre-rich foods in excess quantities disrupts your digestion process due to which you may face problems of gas and acidity. Consume fibre-rich foods like beans, lentils, oats, peas, broccoli and apples in limited quantities to avoid bloating.

    High fat, high risk

    Fat is an important part of a nutrient-rich diet, but the body takes the longest time to digest fat. In such a situation, consuming fat-rich food often puts you at a risk of bloating. The best way to avoid bloating is to avoid dishes containing high fat.

    Avoid rushing

    We all have busy schedules and for adherence, we often try to consume foods and drinks quickly. It can lead to gas and swelling in your stomach. Eating or drinking in a hurry can also cause bloating. It is advised to eat slowly and properly. You must chew your food 32 times before swallowing to ensure proper digestion of the nutrients present in the food.

    Say no to chewing gum


    According to Medical News Today, chewing gum can lead to bloating. While chewing the gum, it gets usually filled with air. It then enters the stomach and causes gas and bloating. It can also lead to tooth decay.

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  • Must exercise after meal

    Instead of taking rest after eating, it’s better to do some physical activity. The food gets easily digested and it can also reduce the chances of bloating. You can also try light exercises to stay healthy and fit.

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    first published: September 16, 2023, 19:43 IST

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