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Health 12 April 2019
By: Natasha Tanga

7 Ways to Prevent Bloating


Excessive gas and bloating can be uncomfortable, especially when it is associated with a feeling of fullness and discomfort. However, gas and bloating are easy to manage and you can make some lifestyle changes to reduce your symptoms. On this week's journal, we will be discussing a few steps you can take to avoid bloating altogether. Read on!

1. Eat at regular intervals

Some people are willing to go through the extra miles in their effort for achieving weight loss, especially skipping meals. However, this habit may not actually be beneficial for your gut. You may think you are cutting down on the calories by skipping breakfast, but that heavy lunch to curb your hunger is likely to cause bloating. The sudden large intake of food will cause a surge in blood sugar and insulin levels to leave you feeling stuffed. You will experience discomfort and sluggishness, and if you opt for coffee afterwards, it will most likely aggravate the bloating. Therefore, going long hours without eating is a mistake and will cause your digestive system and metabolism to crash.

2. Balance your meals by consuming more fiber.

Fiber is found in plant-based foods and has some important functions within the body, such as helping to regulate blood sugar levels and sugar consumption. When you consume fiber-rich foods like vegetables, fruits, and grains, they increase the transit time of food in your system and decrease your chances of having a bloated stomach. They also help eliminate toxic chemicals and excess hormones, which decrease your chances of reabsorbing them into the body.

3. Aid your digestion after you wake up.

Start your day with a large glass of warm water with lemon. Warm water helps to stimulate digestion, while the citric acid in lemon may help aid digestion. This provides immediate digestive relief and rehydration after a long night’s sleep.

4. Avoid high-fat foods

While fat is an essential part of any healthful diet and is an important source of energy, the body digests fats slowly as they take longer than most other foods to pass through the digestive tract. This can delay emptying of the stomach, and for some people, may cause bloating to occur. Avoiding foods that are high in fat might help to reduce bloating. 

5. Avoid carbonated drinks

Carbonated beverages are a common cause of gas and burping. The carbon dioxide infused in carbonated beverages is gas, and when it goes into your digestive system, it can build up in the gastrointestinal tract and cause bloating. You might feel bloated as the carbon dioxide is passing through your digestive system, or gas may come out shortly after you drink as a series of burps.

6. Limit coffee intake

Coffee increases acid production and irritates your GI tract, two factors that may contribute a cause for bloating. Ideally, cutting back on coffee would be the best solution, but limiting yourself to one cup of coffee or less for the day can still help you avoiding an unpleasant bloating episode.

7. Consume ginger

Ginger has been used for centuries as a traditional remedy for digestive issues. A compound called gingerols found in this root reduce inflammation in your gut and relax the muscles in your intestines. You can consume ginger by making ginger tea: cut a few thin slices of ginger and steep them in boiling water for 10 minutes, then add honey and a squeeze of lemon. Another way of consuming ginger is by supplementing yourself. Relief Sari line by Herbana provides your with Relief Sari Jahe Merah selection, which will help you regulate gut health and avoid bloating.

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