7 science-backed ways to reduce bloating and gas as per Harvard trained Gastroenterologist

Our stomach often experiences bloating as a common digestive issue, which produces swelling and tightness, along with gas and abdominal pressure. The development of bloating results from multiple elements, which include eating habits, sugary beverage consumption, specific foods and stress levels. However, some basic changes in your daily routine will help you decrease bloating and achieve a lighter feeling. Saurabh Sethi, a Harvard trained Gastroenterologist lists out these 7 research-backed methods to help you manage bloating through simple actions. Take a look...

The practice of eating slowly while thoroughly chewing your food, helps prevent bloating from occurring. Fast eating habits result in swallowing additional air, which creates gas accumulation in your digestive system. The process of chewing food into smaller pieces, enables your stomach to digest it more efficiently. The practice of eating without interruptions, while sitting down for meals and taking breaks between fork bites helps minimise air consumption, during meals. Research indicates that eating at a slower pace decreases bloating, and leads to better digestion of their food.

The carbon dioxide gas bubbles present in soda, beer and sparkling water create bloating when they expand inside the stomach and intestines. The carbonation in fizzy drinks creates stomach and intestinal pressure, because the bubbles expand inside these areas. The reduction of carbonated beverages in your diet, will help decrease gas accumulation in your body. Medical professionals agree that gut health together with dietary choices play a more significant role in bloating than carbonation does, but the added sugars and artificial sweeteners in these drinks contribute to the problem. The digestive system will experience less bloating, when you switch to drinking still water or herbal teas, instead of carbonated beverages.

Artificial sweeteners such as sorbitol, xylitol, and maltitol appear in various sugar-free gum products, candies and processed foods as artificial sweeteners. The large intestine fermentation of these sweeteners results in gas production, which leads to bloating, painful cramps and discomfort. The regular or excessive use of these sweeteners disrupts gut bacteria equilibrium, and intensifies digestive problems for people who have sensitivities to these substances. The reduction of artificial sweetener consumption, will help decrease bloating symptoms while enhancing digestive comfort.

The human body needs dietary fiber to maintain proper digestion and prevent constipation, which results in bloating. A fast increase in fiber consumption will generate more gas and bloating, because your digestive system needs time to adapt. A gradual fiber increase over weeks combined with sufficient water intake of 2 to 3 liters daily, will help fiber pass through your digestive system without issues. The introduction of fiber-rich foods including fruits, vegetables, whole grains and legumes should happen gradually, because excessive and (sudden) fibre can lead to bloating.

A short 10-minute helps your stomach empty faster, which leads to reduced bloating symptoms and discomfort. Medical professionals and studies confirm that walking after meals provides an effortless solution to reduce bloating, while improving abdominal comfort. Post meal walks help digestion, by promoting gas movement through your digestive system. The practice of walking after meals helps minimise bloating symptoms.

Large meals cause stomach expansion, which leads to delayed digestion and bloating symptoms. A diet of smaller portions eaten at regular intervals throughout the day, helps stop the gut from becoming too full or pressurised. The practice of portion control helps prevent overeating, because it leads to delayed stomach emptying and intestinal fermentation of food, which causes bloating. The practice of eating mindfully with portion control, serves as an essential method to decrease bloating symptoms.

Follow a healthy diet to stay safe

The combination of stress with tight gut muscles and digestive system changes, leads to worse bloating symptoms. The combination of high stress levels makes the digestive system more sensitive, while simultaneously disrupting the natural balance of the gut microbiome. The practice of deep breathing meditation and short daily breaks, helps the nervous system relax while it calms down the gut. Research indicates that stress management practices help decrease bloating symptoms, particularly in people who have IBS, or other digestive sensitivities. Also See: Gastroenterologist shares 10 gut health facts every woman must know before it’s too late: Prevent bloating, IBS, and digestive issues​

Follow these tips to remain healthy and content in life

Acidity and bloating are common digestive issues that often occur together, stemming from a variety of causes related to diet, lifestyle, and underlying medical conditions. Acidity, or acid reflux, is caused by the backflow of stomach acid into the esophagus, leading to a burning sensation known as heartburn. This can be triggered by eating large or fatty meals, consuming acidic or spicy foods, drinking carbonated beverages, and even lying down too soon after eating.

Bloating, on the other hand, is the feeling of fullness and tightness in the abdomen, typically caused by excess gas trapped in the digestive system. This can be a result of swallowing too much air, eating gas-producing foods like beans and cabbage, or digestive issues like constipation or food intolerances. Both conditions can be exacerbated by stress, smoking, and being overweight.

Cut back on processed foods and fizzy drinks. Make sure to eat a balanced and healthy meal to avoid issues such as bloating or gas

Cosume certain foods in moderation if one is intolerant. Overeating can lead to the feeling of being uncomfortable, thereby, ultimately, discomfort leads to bloating and other stomach issues