It's time to take the adage “trust your gut” a lot more seriously. New research suggests that gut health may be one of the keys to longevity, so paying attention to your body's signals is becoming an important part of your well-being. One of the most common symptoms that indicates an imbalance in your digestive system is bloating.
It can be caused by a variety of factors, from an imbalance in the microbiota (beneficial microorganisms, including bacteria) in the colon to functional digestive disorders and small intestinal bacterial overgrowth syndrome. This is according to Gina Hamshaw, a clinical dietitian at the Mount Sinai Kidney Center in New York City. To reduce bloating and support gut health, the expert recommends five simple habits. And it's not just about another serving of probiotic yogurt.
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5 habits that will help reduce bloating
Add more fiber to your diet
One of the best ways to maintain a healthy microbiota is to eat a diet rich in fiber, which provides food for the beneficial bacteria that live in the colon.
There are two types of fiber: soluble and insoluble. Both are important for regular digestion. However, soluble fiber is especially beneficial for people with irritable bowel syndrome and those who often suffer from bloating.
Its sources are:
- oat
- barley
- Brussels sprouts
- oranges
- black beans
- batata
According to the 2020–2025 Dietary Guidelines for Americans, people over the age of two should consume 14 grams of fiber for every 1,000 calories. However, too much fiber can also cause discomfort, so it's important to find a balance.
Go for a walk after eating.
A 2021 study found that taking a 10–15-minute walk after a meal was associated with significant relief of digestive symptoms, including bloating. The movement stimulates the natural wave-like contractions of the intestines, which help move food along and expel gas.
Eat slower and chew more thoroughly.
As simple as it may sound, chewing your food thoroughly really helps digestion, as it is where the whole process begins. During chewing, food is mechanically broken down, and saliva contains enzymes that facilitate digestion and absorption of nutrients. In addition, a slow pace of eating helps you feel fuller and avoid overeating, which also often causes heaviness and bloating.
Choose cooked vegetables instead of raw ones
Raw vegetables are generally harder to digest. People who often experience bloating, excessive gas, or cramps often feel better when they eat stewed, baked, or steamed vegetables instead of raw.
Be regular.
A regular diet often has a positive effect on the functioning of the digestive system. Consistency in meals helps the body work more harmoniously and reduces unpleasant symptoms.
Some people with sensitive digestion may find it better to eat smaller portions several times a day instead of large meals. Large portions can put too much strain on the digestive system. However, this all depends on the individual.
What to do if symptoms persist?
If bloating, diarrhea, or other digestive symptoms persist for a long time, it is important to see a doctor. This will help determine the true cause of the problem and provide appropriate treatment.
Based on material from vogue.com