Feeling bloated? Yes, it happens to most of us, and bloating is a common issue often caused by constipation or the build-up of excess gas. Also, what one eats, and drinks can remarkably affect bloating and other digestive woes. It can be frustrating, unpleasant, and inconvenient. There are two types of bloating – gas bloat and water bloat. The gassy kind of bloat develops after eating certain foods mostly beans, cruciferous vegetables, dairy, and greasy foods. However, some foods that may trigger gas for one person don’t for another. Water bloat makes a person feel puffy all over that is triggered by hormonal changes during the menstrual cycle, dehydration, consuming an excess of salty foods and not getting adequate potassium and water.

Water is a vital element for debloating, especially when you’re eating fibre rich foods, you need to drink adequate water to enhance the digestion process and effectively move food via the gut. Furthermore, it is important to steer clear of fizzy water that can add extra gas to the digestive tract.

Fret not, follow these simple and effective ways to quickly beat the bloat.

Also Read: Digestive Disorders: 7 Ways To Improve Gut Health

Effective Strategies To Combat Bloating

Stay Well Hydrated

Drinking plenty of water is important to debloat, as drinking water adequately can avert fluid retention and constipation, both of which can lead to bloating.

Increase Fibre Intake

Having a fibre rich diet supports moving food slowly via the GI tract, adding bulk to stools and delaying gastric emptying time that prevents constipation by decreasing bloating.

Cut Down Sodium

Sodium is an essential mineral for maintaining electrolyte balance in the body. Having lots of foods rich in sodium makes the system retain fluid and lead to bloating. Thus, go for low sodium foods and prefer herbs and spices to add flavour.

Practice Mindful Eating Behaviour

Cultivating mindful eating habits can immensely help a person from overeating and swallowing extra air, which could decrease gas and bloating.

Maintain Food Diary

Note down food triggers that causes bloating and digestive issues. Identifying and avoiding those food may ease symptoms and offer respite.

Additionally, including certain natural foods in the meal plan can help a person debloat and offer relief from the symptoms.

Foray this infographic for more details.