Do you just hate bloating after eating? And don’t you know exactly what you should do to prevent that from happening? Therefore, here are a few ways to prevent that bloated feeling.
What Causes Bloating?
If your digestive system does not work properly or your intestinal flora is disrupted, you may suffer from bloating. The digestion of your food goes through a process of bacterial conversion (fermentation) where gas is released. Normally, it is not more than 100 to 200 ml of gas present in the gastro-intestinal tract.
To discharge the intestinal gas and to prevent bloating let everyone per day about 10 to 20 times a breeze. You notice here incidentally nothing. Sometimes the production of gases increased, leading to bloating. Put on your belly and you have a full, sometimes feeling sick.
This may be caused by:
- Too much air swallowing
- Poor digestion and absorption of nutrients
- Eating certain foods
How you avoid bloating?
Bloating can occur even if you eat healthily. How is it then, that you get a bloated feeling after the meal? It’s the little details that you need to pay attention. Maybe you eat too fast or do wrong combinations? Whatever it is, with the following ways you can easily avoid bloating.
1. Eat Simple Meals:
Try to eat simple meals. Usually we are used to, for example, meat, potatoes and vegetables as dinner to eat. The disadvantage of this combination is that the food comes from different food groups together and is very heavy on the stomach.
This can lead to fermentation, which in turn creates bloating. To avoid this you can, for example, better combine meat with vegetables only. This not only saves you a bloated feeling, but also time in the kitchen!
2. Start with a Green Salad:
Start your meal with a green salad can prevent you from eating too much. The vegetables in the salad naturally contain many nutrients and fiber that will fill your stomach. In doing so, it also allows for a natural calorie restriction.
The enzymes in the stomach will prepare the salad on the heavy food that is yet to come, and that they provide a healthy digestion. Just be careful on, that you have no dairy products such as cheese in the salad. This ensures precisely that for bloating.
3. Do not Drink with Meals
Try not to drink or as little as possible with the meal. One of the biggest causes of bloating, is a faulty digestion. For example, drinking water or fruit juice will dilute the digestive juices.
The combination of alcohol with food is also not good for the stomach. So entirely, it slows the digestion of food, which in turn creates bloating. Therefore prefer not to drink or very small in amounts with meals.
4. Do not take Fruit for Dessert:
Fruit is very healthy and seems to be a wise choice, but it’s better to have no fruit for dessert. In addition to the many vitamins, there are mainly natural sugars and water in it. As a result, it digests faster than the heavy meal you’ve eaten prior.
This combination will ensure that the fruit will ferment in your stomach. When this happens, you may experience bloating. It is therefore better to eat fruit on an empty stomach and not after a heavy meal.
5. You don’t Eat Completely Full:
If you want to avoid a bloated feeling, it is important to not eat completely full. It takes as before the body indicates that your stomach is full.
Therefore the chances are great that, when you keep food until you have a saturated feeling, your stomach is actually full. Try to eat slowly and pay attention to the signals your body gives you. In this way you can avoid a stuffed and bloated feeling.
6. Take Probiotics and Enzymes:
For an unbalanced intestinal flora and thus to avoid a bloated feeling, you can take probiotics and enzymes. These help digestion and ensure a balanced intestinal flora.
They also stimulate the internal cleansing of the body. Probiotics and enzymes are available as dietary supplements. You can also find probiotics in dairy products and various enzymes can be found in fruits and vegetables.