Everyone has had the feeling of being so bloated that they felt the need to unbutton their pants. Many people refer to this bloat after a meal as a “food baby.” Surveys from a study published in International Scholarly Research Notes: Gastroenterology have shown that 10 to 25 percent of healthy people frequently experience bloating. “Bloating” may have a different meaning to you than it does to me. Bloating can be a feeling people get when they are constipated, when they are feeling gassy, after eating, when they are retaining fluid, or have gained weight. Bloating is highly individualized and there are several broad tactics that can help.
Fine Tune Fiber
Fiber plays an essential role when trying to keep a person regular. When a person gets too little fiber, it can lead to constipation. As an added bonus, fiber-rich foods help manage your weight. Eating too much fiber can also lead to discomfort. Thus, it is important to find the perfect balance of fiber in your diet and the right type of fiber.
Refer to the article for a list of easily digested fibrous foods and foods that you should steer clear of.
Skip sugar-free sweeteners
Just because something says “sugar-free” or “diet” does not mean that it may be the better option. Sugar-free candy and diet sodas might also play a major role in bloating since artificial and sugar-free sweeteners are not absorbed and end up fermenting in the colon.
Eat more slowly
Bloating can be caused from air ingested while eating, drinking, and talking. Todays’ society is fast paced leading to people eating their foods in a hurry. To prevent bloating after eating, it is advised that one slows down their chewing. This also helps to break down the food more which leads to easier digestion.
Eat smaller meals
Food babies can be caused from an overly distended stomach. It is important to stop eating once you feel satisfied. It has been said that bloating can be lessened when a person eats smaller meals more frequently throughout the day rather than the traditional three large meals.
Salt in the body can lead to water retention, which in turn can lead to bloating. Women may also experience increased water retention during their menstrual cycles each month. So, during this point in time, you should eat potassium-rich foods while minimizing intake of sodium-rich foods.
Simple physical exercise, like walking and jogging, can help alleviate gas in your system. Common bloaters tend to have overly distended bellies and weak abdominal muscles. So doing core-strengthening exercises could help decrease the chance of bloating.
Although all of these tips may not fully cure the ‘food baby’, they may help alleviate it.