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Bloating Diet

Bloating diet is the diet to be followed by people who suffer from the condition of bloating or abnormal swelling of the abdominal region, which may be accompanied by discomfort such as feeling of fullness and tightness, abdominal pain and various other digestion related problems.

Diet for Bloating: Foods and Eating Habits to Follow

Bloating is a condition that can effectively be controlled or reversed by following a healthy diet plan. Here are some of the things to be kept in mind while planning a bloating diet-

• Eating balanced, regularly spaced meals.

• Eating smaller, more frequent meals rather than large meals at greater intervals.

• Chewing food well while eating. Foods chewed less put extra pressure on the stomach for digestion, and may cause excess gas.

• Fiber rich foods like fruits and vegetables ensure healthy intestines and less digestive anomalies like gas and acidity.

• Foods producing relatively lower amounts of gas, which should be generously included in such a diet are grapes, citrus fruits, bananas, rice, eggs, meat, hard cheese, non-carbonated drinks, peanut butter and live bacteria containing yogurt.

Bloating and Diet: Foods and Eating Habits to Avoid

Bloating can be caused by wrong eating habits like overeating, eating meals containing excessive fats or carbohydrates and less fiber, or wrongly spaced meals. For preventing or reducing this type of bloating, the following things should be kept in mind while planning a bloating diet and should be avoided:

• Lying down after eating: This causes gas to pass easily from the stomach to the intestines.

• Tension, anxiety and depression: Feelings of anxiety and depression may sometimes cause people to swallow air naturally. The oxygen content of the air gets absorbed by the lining of mucus in the gut, but the nitrogen is not absorbed and becomes the cause of bloating or flatulence. Relaxation therapies may be used to reduce the anxiety in the first place and thus, reduce gas formation. This condition can also be controlled by people becoming aware of this tendency of swallowing gas and hence, consciously controlling it.

• Eating excessive fats or poorly absorbed carbohydrates: Poorly absorbed carbohydrates cause gas and bloating, and are found in foods like beans and broccoli. Often people are also sensitive to certain foods, and one must recognize the specific problem causing food before planning a bloating diet.

• Fatty foods cause release of carbon dioxide, which may be the cause of bloating or flatulence. Hence, they should not be consumed in excessive amounts.

• Food Intolerances: Lactose or fructose intolerance is a common cause of bloating. Lactose intolerant patients should avoid dairy products while fructose intolerant patients should avoid fruit juices and fruits like apples, pears, watermelon and raisins, honey and high fructose corn syrup.

• Avoiding gas causing foods: These includes beans, onions, cabbage, broccoli, cauliflower, brussles sprouts, bread, apples, pears, peaches, oats, corn, potatoes, ice cream, milk and soft cheese.

Note: In case of no relief from dietary changes, one must consult the doctor, as bloating may also be a symptom of underlying diseases like colorectal cancer or inflammatory bowel syndrome.


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