Bloating that causes discomfort due to a feeling of fullness and gas buildup. It often occurs temporarily, but it is certainly unpleasant. The causes of bloating can vary, including constipation, food allergies, consumption of certain foods, hormonal changes, and more. If you frequently experience discomfort from bloating, consider focusing on the tips recommended by various gastrointestinal health experts to alleviate bloating. This information was introduced by the American women's health magazine 'Women's Health.'

△Diet tailored to intestinal health

 

In the morning, try making a smoothie with foods rich in dietary fiber such as spinach, kale, celery, apple, lemon, and ginger. The plant-based dietary fiber found in these foods serves as food for beneficial bacteria in the gut and aids digestion.

Consuming at least 30 grams of dietary fiber daily through fruits, vegetables, and nuts can help alleviate constipation and abdominal bloating. Additionally, it is advisable to avoid carbonated drinks that contain gas, which can cause abdominal bloating.

 

Proper eating habits, exercise, and sleep

 

The gut contains good bacteria and bad bacteria. Consuming foods like yogurt or probiotic supplements can replenish good bacteria and reduce the bad bacteria that produce gas. Additionally, exercising can promote intestinal movement and prevent gas buildup. Adequate hydration is essential for digestion, so drinking enough water is also important.

Sleep is also very important because the intestines need to recharge. If you don't sleep properly, your digestive system keeps working, and when bowel movements become irregular like this, gas can build up.

 

△Check food labels

 

Sugar alcohols ending with 'ol', such as sorbitol, xylitol, erythritol, mannitol, and lactitol, used as sweeteners can also cause abdominal bloating, so it is recommended to check food labels when going to the bathroom. These ingredients are commonly found in ice cream, candies, and baked goods.

 

△Eat slowly while sitting down

 

Eating at the same time every day, if possible, can also be helpful. This is because the intestines prefer a predictable environment. Skipping meals or eating at irregular times, especially late at night, can disrupt intestinal movement and cause abdominal bloating.

When eating, make sure to eat slowly and chew thoroughly. If you don't chew your food properly, your digestive system will have to work harder to break down the food, and eating quickly or while talking can cause you to swallow more air, leading to gas buildup.

 

Preparation for travel and schedule changes

 

If you are someone who frequently experiences abdominal bloating, it is advisable to avoid foods that cause bloating such as dairy products, bread, and cruciferous vegetables before traveling. Also, keep in mind that during travel, jet lag can impair intestinal function and eating foods you don't usually consume may worsen bloating.

 

 

 

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What causes abdominal bloating

Constipation or food allergies,

Various factors such as specific food intake and hormonal changes.

 

If you eat quickly

It is said that a lot of gas is produced during the chewing process.

They say that eating slowly is a good habit.