Beat Bloating- 10 Diet Tips For Healthy Gut

Bloating is an unpleasant condition in which our belly feels full or stretched. Bloating can be caused by liquid, solid, or gas entrapped in the gut. Often, bloating is a symptom of another disease or issue like constipation, inflammatory bowel syndrome (IBS), or premenstrual syndrome (PMS). Bloating is common and generally occurs due to a sedentary lifestyle, an unhealthy diet, weak gut muscles, or an underlying disease. It can also lead to cramps, constipation, burping, swelling, and flatulence.

Let’s discuss some tips to beat bloating.

1. Hydration and bloating: You may think drinking water will worsen your issue, but that’s not true. Adequate hydration ensures regular bowel movements and prevents dehydration. Dehydration can lead to constipation, which is a common cause of bloating. Drink ample water and stay hydrated to beat bloating. Consume foods that have a high water content, like cucumbers and celery. Consuming herbal teas like peppermint tea, ginger tea, and green tea helps reduce inflammation, relieve cramps, and soothe the gut. 
2. Fiber-friendly: Dietary fiber promotes regular bowel movements and reduces the risk of bloating. Fiber helps maintain the gut microflora and keeps digestive issues at bay. Consuming high-fiber foods like whole grains, fruits, and vegetables helps prevent bloating. 
3. Limit high-FODMAP foods: FODMAPS are foods containing fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are not easily digestible and can cause digestive issues. Fermentation of these foods causes gas. Limit high-FODMAP foods like garlic, onion, milk, cabbage, broccoli, beetroot, beans, and legumes if you are prone to bloating. 
4. Lactose intolerance: People who are lactose intolerant often face bloating when they consume milk or milk products. Lactose-intolerant people should opt for dairy alternatives like almond milk, oat milk, soy milk, and tofu. 
5. Limit salt and excess carbohydrates. Salt and carbohydrates have water-retention properties. Excessive salt and carbohydrates should be avoided. 
6. Portion control: Overeating can lead to indigestion and bloating. Set the right portions for yourself. Small and frequent meals are often beneficial to beat bloating. 
7. Slow eating: Do not rush while eating your meals. Avoid consuming excess air while eating. Eat your food slowly and chew properly. 
8. Probiotics: Fermented foods like sauerkraut, yogurt, kimchi, and kombucha are excellent probiotics. Probiotics maintain healthy gut flora and prevent gastric issues. It is advised to consume probiotics every day for a healthy gut. 
9. Limit processed foods: processed and high-fat foods are a common cause of constipation, indigestion, and bloating. Therefore, avoid processed foods to prevent gastric diseases. 
10. Avoid carbonated drinks: sodas and carbonated beverages lead to gas and bloating. Avoid these drinks and choose homemade beverages like lemonade and fresh vegetable and fruit juices. 

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Stress and a lack of sleep can lead to disturbed digestion. Try stress-relieving activities and get 7 to 9 hours of sound sleep. Excessive intake of caffeinated drinks can also cause bloating; therefore, it is advised to limit them. Regular exercise helps keep the gut healthy. Try walking or doing yoga for 30 minutes every day to prevent bloating. Talk to Gytree Experts to learn more tips to beat bloating. Bloating can be caused by food allergies. It is advised to consult a doctor or a dietitian for better guidance.