5 tips for dealing with bloating

Abdominal bloating can become a nuisance from time to time due to travels, changing diet, insomnia and many other reasons. So what can we do to reduce our bloating and have a flatter stomach?

• Review Your Nutrition!

While some high-fiber foods cause gas formation, some foods are difficult to digest. Consuming such foods can increase bloating. Legumes such as chickpeas, beans, lentils; from vegetables broccoli, cauliflower, brussels sprouts; Bulgur and wheat are among the foods that are difficult to digest and can cause gas. Although these foods can produce gas, they have a very high nutritional value and are beneficial for health. For example, legumes are a very good source of vegetable protein. In addition, not every nutrient may show similar effects in every individual. This means that instead of completely removing these foods from our diet, first observing their effect on you and consuming foods that you think cause bloating in a measured and controlled manner will help reduce bloating.

• Move!

Physical activities support the regulation of our bowel movements. By activating the blood circulation, it helps to remove the edema in the body, accelerates the metabolism. Studies show that even short walks of 10-15 minutes reduce bloating. Especially if you have constipation problems, taking a regular walk every day regulates your bowel movements and helps you get rid of your bloated stomach. Let's put aside the excuses and start moving!

• Reduce your portion amount, extend your eating time!

If you feel very full and bloated after every meal, you may have lost your portion control. Build your plate of healthy, varied and functional foods in smaller portions. If you feel hungry faster, add snacks to your diet. Try to consume your food more calmly and slowly, chew your bites more. This will help you digest food and naturally reduce bloating.

• Could you be lactose intolerant?

Lactose, also known as milk sugar, is the main carbohydrate of milk and dairy products. Our small intestines produce an enzyme called "lactase" to digest this sugar. Some individuals do not have enough of the lactase enzyme and they cannot digest lactose. This condition is called lactose intolerance. In cases where digestion cannot be achieved, lactose draws more water as it passes through the intestine, causing symptoms such as bloating, stomach pain, increased gas and bloating. To find out if you are lactose intolerant, you can observe how your body reacts after consuming milk and dairy products. If you experience bloating after consuming milk and dairy products, you can consume lactose-free options or prefer plant milks.

• Benefit from Probiotics!

Probiotics are intestinal-friendly live microorganisms that are taken into the body with fermented foods and supplements. Studies have shown that probiotics increase the beneficial bacteria in the digestive system and regulate the microbiota balance, thus helping to reduce bloating. To benefit from probiotics, you can consume fermented foods such as pickles, kombucha, kvass, or yoghurt, kefir, or you can use tablet or sachet forms as an external supplement.