– Minimize Your Intake of Salt
When you consume high-sodium foods on a regular basis, your body starts retaining water to keep balance in your bloodstream.
Therefore, limit your daily sodium intake to 2,500 milligrams.
– Avoid Eating Foods that Contain Artificial Sweeteners
Sweeteners like sorbitol, mannitol and xylitol can result in distress in your gastrointestinal tract, thus causing gas, bloating, diarrhea, and cramping.
Namely, it may be difficult for your body to completely break these sweeteners down. They are typically present in highly processed foods, gum, and energy bars.
– Optimize Your Intake of Fiber
Fiber can keep your digestive system function properly and is crucial to good health.
But, excess fiber can cause bloating, particularly if you aren’t used to consume a great amount of it.
It is advisable to consume about 20-25 grams of it on a daily basis and drink plenty of water. This will improve your body’s ability to digest fiber more easily.
– Chew Your Food Thoroughly and Slowly
Poor eating behaviors can result in bloating by getting excess air in the digestive tract along with the food. The most common poor eating behaviors include eating too fast, and talking while eating.
Therefore, you should try to focus on your food and chew it thoroughly and slowly. This will allow your food to become easier to digest.
– Choose the Right Veggies and Fruits
Some veggies and fruits can lead to more gas than others.
The fruits presented below have remarkable nutritional benefits, but may contribute to bloating:
- Mangoes
- Cherries
- Peaches
- Grapes
Raffinose, i.e., a compound that causes gassiness, is present in the following cruciferous vegetables:
- Cauliflower
- Broccoli
- Brussel sprouts
On the other hand, you should eat fruits with a lower amount of sugar like oranges, cantaloupe, strawberries, and blueberries. Also, consume vegetables that possess high amount of water such as cucumber and zucchini to prevent a bloated stomach.
Source: fitlife.tv