How to Get Rid of the BLOAT!

Behaviors, Food Choices And Activity

Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow air. Bulky foods such as lettuce, cabbage, and dense breads not chewed into small enough pieces increase swallowed air.

Typically, swallowed air contains oxygen, nitrogen and carbon dioxide. It tends to not have a foul smell, but it does contribute to the discomfort associated with gas.

People vary widely in how sensitive they are to gas production. Keeping a food record to document incidences of gas in relation to foods eaten can shed light on whether food or behavior may be aggravating the situation. Whenever possible, be sure to eat USDA certified organic fruits, meats and veggies.

Behaviors And Food Choices That Can Lead To Gas

  • Behaviors

    • Talking while eating

    • Eating when upset

    • Smoking or chewing tobacco

    • Using a straw or sports bottle

    • Overloading your stomach

    • Deep sighing

    • Drinking very hot or cold beverages

    • Chewing gum or eating hard candy

    • Drinking from a water fountain

    • Tight-fitting garments

    • Long-term use of medications for relief of cold symptoms

  • Foods

    • Carbonated beverages

    • Spicy, fried or fatty foods

    • Broccoli, cabbage, onions

    • Beans

    • Apple or prune juice

    • Dried fruits

    • Anything containing sorbitol, mannitol or maltitol, found in many low-carb or sugar-free foods

Beat The Bloat

Bloating is a sensation that makes the abdomen feel larger than normal. The abdomen doesn't get physically bigger until its volume increases by one quart, so the bloated feeling may occur, but the abdomen is not distended. Intestinal gas may cause the feeling of bloating.

Here are additional suggestions to decrease bloating:

  • Eat slowly, and consume smaller, more frequent meals

  • Chew your foods well

  • Drink beverages at room temperature

  • Have your dentures checked for a good fit

  • Increase physical activity during the day

  • Sit up straight after eating

  • Take a stroll after eating

It is important not to completely omit foods from the diet that may cause gas. As we know, a high-fiber diet is important for bowel regularity and colon health, so it is well worth the patience it may take to slowly build up tolerance to these types of carbohydrates. Start by adding the offending high-fiber food in smaller quantities, such as a half cup or less. Be sure that fluid intake and activity levels are adequate, as they help to move foods through the digestive tract.

Natural And Other Remedies For Gas May Include:

  • Peppermint tea

  • Chamomile tea

  • Anise

  • Caraway

  • Coriander

  • Fennel

  • Turmeric