It is one of the worst feelings in the world -- finishing a meal and feeling bloated and distended. You may be eating the right foods and drinking plenty of water and still it happens. Once it happens, it can seem impossible to get rid of. That is why knowing how to prevent bloating is very important. While limiting certain foods can be effective, you might also want to take a closer look at how you eat.
If you are someone who is prone to bloating, take a look at this list and see if you are guilty of any of these bloat-causing eating habits.
Sometimes bloating is caused by certain foods but a lot of the time it is caused by eating too much. "Eating small, frequent meals, will help counter the need to eat large portions and overeat, which can cause bloating due to the heavy load of food that needs to be digested at one time," says Beth Warren, RD.
2. Too Many Greasy Foods
"Foods high in fat calories from frying, for example, take longer to digest than other food groups and therefore, can contribute to bloating," says Warren. And, these foods are often high in sodium which can lead to bloating as well.
3. Eating Quickly
"Eating foods at a fast paced allows in excess air that contributes to bloating," says Warren. "It also causes you to overeat because you do not get the signal that you are full until about 20 minutes after you eat, which can result in bloating as well."
4. Consuming Too Much Air
Drinking soda and chewing gum can also cause you to consume large amounts of air. "Excess gas that builds up in the digestive tract can also contribute to bloating," says Warren. Warren suggests cutting back on chewing gum and not drinking through a straw.
5. Overloading On Fiber
High fiber foods like beans and cruciferous vegetables (like broccoli and Brussels sprouts) can lead to gas and bloating. This is particularly the case for people who don't frequently eat these food. "Try incorporating these foods slowly into the diet to allow the gut to develop the bacteria needed to break them down, and drink a lot of water to help flush through the fiber in your system," suggests Warren.
6. Eating Sugar-Free Foods
"Artificial sweeteners and the natural sugar alcohols such as sorbitol, are not digested or absorbed by the body and therefore, cause bloating," says Warren. Make sure to check food labels to ensure that you are not unintentionally eating these sugar substitutes that could be leading you to retain water.
Do any of these eating habits look familiar to you?
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