It’s not uncommon to experience excess bloating and gas. This could be caused by some foods, beverages, eating behaviors or medications. Here are some helpful tips that can help you with the pain and discomfort that come with bloating:
Tip #1: Identify and avoid foods that make you feel bloated.
Keep a record of foods and beverages to help to pinpoint which foods are bothersome. You do not have to eliminate these foods completely from your diet. Simply eat them in small portions or less frequently. They can include:
Vegetables like sukuma wiki, broccoli, cauliflower, cabbage, onions, garlic.
Fruits like bananas, watermelon, apples, avocados.
Legumes like beans, lentils or peas.
Whole grains such as wheat products.
Dairy products like milk, cheese, ice cream or yogurt.
Carbonated beverages like soda, energy drinks or sparkling water.
Fatty or deep-fried foods.
Tip #2: Avoid eating behaviors that cause you to swallow extra air.
Eat slowly and chew your food well.
Avoid overeating.
Do not suck on ice or sweets.
Do not chew gum.
Do not drink through a straw.
Drink liquids slowly with small sips.
Tip #3: Cooking Tip.
Soak beans or legumes overnight (or at least 8 hours) and rinse thoroughly before cooking.
Tip #4: Exercise.
Physical activity, especially in the morning before breakfast prevents the build-up of gas and encourages bowel activity.
If your bloating symptoms persist, let your Health Navigator know to rule out a more serious condition.
Since we have a nutritionist on our team, you can reach out if you have any questions or concerns regarding your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.