Do you sometimes feel really uncomfortable in your stomach? It feels like your stomach is bloated and tight, doesn't it? Some people's stomachs are so swollen that they are visible from the outside. The strange thing is, sometimes this can happen even if you haven't eaten much. This is actually a very common problem that many people have. So the good news is that most of the time, this is not a sign of a serious illness. This discomfort can be controlled with small changes in the way we eat and drink.
How to avoid overeating?
Let's now look at three of the main causes of bloating and some simple ways to avoid them.
1. Overeating
The main and most common cause of bloating is eating too much. Think about it, during festivals or when we go to a party, we eat a little more. Then the stomach has a hard time handling it. The best solution to this is to reduce the amount of food we eat. Instead of sharing a large plate of rice at once, get used to eating small portions .
2. Foods high in oil and fat
Eating a lot of rich and fatty foods like fried foods, fried foods, milk, and cheese can make you feel full. This is because fat takes longer to digest than protein and carbohydrates . This is why your stomach stays full for a long time. To avoid this, limit your daily diet to as many oily and fatty foods as possible.
3. Eating fast food
Eating too quickly also increases the risk of bloating. The solution to this is very simple - eat slowly . It takes about 20 minutes for our brain to signal that our stomach is full. So when you eat too quickly, even though the signal reaches the brain, you end up eating too much. Many people who advise people to lose weight also say that eating slowly prevents unnecessary eating.
How to reduce gas in the stomach?
The second most common cause of bloating is gas in the intestines. About half of the gas in our digestive system comes from the air we swallow without realizing it . The other half is produced by bacteria in the intestines that help digest food. If this gas is not released properly, it accumulates in the intestines, causing bloating and discomfort.
If you often feel gassy, avoid these habits that cause you to swallow too much air:
- Drinking through a straw.
- Chewing gum.
- Drink carbonated beverages like soda in one gulp.
- Sucking on hard candy.
Some people swallow more air when they are nervous or stressed, without even realizing it. So practicing calming yourself down through breathing exercises can help reduce gas and bloating.
What foods cause bloating?
There are some foods that are a little difficult for our bodies to digest. Such foods can also cause gas and bloating. Here are some common foods.
| Food type | Why does the stomach swell? (A brief explanation) |
|---|---|
| Beans and lentils (like lentils, chickpeas, peas, and green beans) | Although these are very beneficial, they contain a type of sugar called oligosaccharides, which are difficult to digest. These are digested by bacteria in the gut. In the process, gas is produced. |
| Vegetables and fruits such as cabbage, cauliflower, Brussels sprouts, carrots, and prunes | These are also very beneficial, but some people may experience gas and bloating due to the sugar and starches they contain. |
| Artificial sweeteners | Artificial sweeteners like sorbitol are indigestible by the body. Fructose, a type of sugar found in fruits, is also difficult for some people to digest when added to packaged foods. |
| Dairy products | If you have difficulty digesting lactose, a sugar found in milk, you may experience bloating and stomach cramps when you consume dairy products. |
| Whole grains | Foods like whole grains and bran rice are very beneficial because they are rich in fiber. However, fiber is an indigestible carbohydrate. Eating too much fiber all at once can cause bloating and constipation. Therefore, add fiber-rich foods to your diet gradually and don't forget to drink plenty of water with it. |
When should I see a doctor?
It's normal to feel full from time to time, and there's no need to worry about it.
However, if you have this problem frequently, and it's interfering with your daily activities, it's definitely best to see your doctor for advice .
It is especially important to seek medical advice if you have one or more of the following symptoms along with bloating:
- Severe stomach ache
- Weight loss
- Diarrhea
- Blood in the stool
- Frequent nausea or vomiting
- Fever without a reason
In rare cases, persistent bloating can be caused by a physical obstruction in the digestive tract or by a malfunctioning digestive tract muscle. Even more rarely, it can be a sign of a more serious condition, such as an enlarged organ in the abdomen. That's why we emphasize that if this problem persists or if you have the above symptoms, you should definitely see a doctor.
Other things you can do to fill your stomach
If the above dietary changes don't solve your problem, there are some medications you can get from the pharmacy. For example, tablets containing simethicone or tablets containing the enzyme alpha-D-galactosidase may provide relief for some people.
However, it is very important to talk to your doctor and get his approval before using any medication like this.
If you're a smoker, bloating is another good reason to quit. Smoking can cause heartburn and other digestive problems.
Take-Home Message
- Most of the time, bloating is not a serious condition and can be controlled with simple lifestyle changes.
- Control portion sizes. Eat small amounts of food instead of eating a lot at once.
- Chew your food well and eat slowly. This will prevent you from swallowing unnecessary air and overeating.
- Limit foods high in oil and fat. They take longer to digest and are difficult for the stomach.
- Don't start eating a lot of fiber-rich foods all at once. Start slowly and drink plenty of water.
- If bloating is persistent, severe, or accompanied by other symptoms such as weight loss or stomach pain, waste no time and see your doctor.
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