Stop smokingSmoking causes permanent lung diseases including COPD and lung cancer, which makes 50-year-olds regret smoking. They can quit smoking to halt disease development.
Stress managementMental stress can cause intestinal spasms in IBS patients, causing discomfort, agony, and bloat. Avoid bloat by managing stress.
Eliminate trigger foods
We eat so many different foods daily that consuming anything unusual may cause bloat. Experts prescribe an elimination diet, which eliminates potential allergens and gradually reintroduces them while monitoring symptoms.
Avoid carbonation
Avoid sodas and sparkling waters to reduce bloat. carbon dioxide in these drinks raises stomach capacity and triggers stretch receptors, causing epigastric pain (bloat).
MeditatePeople may not think meditation may help with bloating. Relaxation Response Mediation (RRM) decreased IBS bloating in a modest one-year follow-up study from Behaviour Research and Therapy.
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Workout.
Mild exercise improves gas transit and intestinal clearance, reducing bloat. After meals, a little neighborhood stroll or bike ride may help.
Avoid gum.
Most chewing gum for dental cavities and fresh breath contains sugar alcohols including sorbitol, mannitol, and maltitol. Unfortunately, sugar alcohols cause gas, bloating, and air swallowing, which can trap gas.
Limit sodium.
Excess sodium (salt) can cause bloating. According to the American Journal of Gastroenterology, greater salt intake may cause water retention, digestive inefficiency, and gut flora changes.
Limit fiber
Isn't more fiber better? Yes and no. Fiber helps regulate bowels and prevent heart disease, but too much too fast causes bloating. To reach 28–34 grams of fiber per day, note your daily fiber consumption and add two grams.
Avoid dairy.
Lactose intolerance can cause stomach symptoms including bloating. Approximately 68% of people have lactose malabsorption.
Avoid dairy.
Lactose intolerance can cause stomach symptoms including bloating. Approximately 68% of people have lactose malabsorption.