No pill will solve the problem of bloating; it will only mask it. You need to identify the cause and work on it.
Causes
Excessive air swallowing.
If you are always on your phone or watching a video while eating and do not pay attention to the process itself, this may cause gas to accumulate in your stomach.
Food intolerances: lactose or gluten.
Excessive consumption of flatulence-causing foods.
Eating large meals in a hurry.
Drinking large amounts of carbonated drinks
Chewing gum and using sweeteners
Excess protein in the diet
Chronic stress
Too much fiber
How to solve this problem
Each body is highly individual, so remember to first analyze your diet and understand the source of the problem. A properly adjusted diet allows for improved digestion, reduced air swallowing, and easier expulsion of intestinal gas.
The following tips will help you reduce discomforts such as burping, bloating, flatulence, and abdominal distension.
- Eat 3 nutritious meals every 4-5 hours.
- Stop constantly snacking and eating on the run.
- Chew your food thoroughly and slowly.
- Avoid talking during meals.
- Limit or eliminate foods you don't tolerate. 6. If you have constipation, increase your fiber intake in the form of vegetables, fruit, and whole-grain cereals (whole-wheat pasta, bread, whole-grain groats, oatmeal). Just don't exceed the 200g limit per meal. 7. Drink plenty of water, at least 2-2.5 liters.
8. Remember to take probiotics to improve your gut microflora. Natural probiotics are found in yogurt, kefir, and fermented foods.
9. Stop chewing gum, drinking sweet carbonated drinks and eating products with sweeteners.
10.Move as much as possible.
We have quick recipes for you for a bloated belly
Tabbouleh salad
You need:
- Bulgur
- Parsley
- A handful of fresh mint leaves
- Tomato
- Cucumber
- Olive oil
- Lemon juice
- Salt
Tabbouleh is a salad in which bulgur is used as a supplement to a generous amount of chopped parsley, so you need more parsley than barley. Finely chop the tomato, cucumber, parsley, and mint. Cook the bulgur in salted boiling water according to the instructions on the barley package. Mix everything together and add salt, lemon juice, and olive oil.
Yogurt with fruit
You need:
- Natural yogurt
- Berries/ Watermelon/ Papaya/ Banana
- Fennel seeds
All the ingredients above will help your
bacteria to digest food and reduce flatulence.
The most important thing is to buy natural yogurt, without
medium fat additives. (in
absolutely 0% fat!)