In this article, we discuss some common causes and how to tweak your diet to better manage bloating.
Bloating is an extremely common digestive issue that most of suffer with. This condition often leads to discomfort and a sense of fullness in the abdomen. Studies suggest it occurs when the gastrointestinal tract is filled with air or gas. While occasional bloating is normal, frequent episodes can indicate underlying digestive issues. Understanding what causes it and what foods you should eat and avoid to better manage it can help you deal with bloating. Keep reading as we discuss some common causes and how to tweak your diet to better manage bloating.
Common causes that contribute to bloating
1. Dietary choices
Consumption of certain foods can lead to gas production that later leads to bloating. High-fibre foods, carbonated beverages and foods containing fermentable carbs are the common culprits.
2. Swallowed air
Believe it or not, activities like chewing gum, smoking or talking while eating can also cause you to swallow air that can lead to bloating.
3. Digestive disorders
Digestive conditions like IBS, small intestinal bacterial overgrowth, etc. can also cause chronic bloating.
4. Hormonal changes
Hormonal fluctuations especially when you are menstruating can lead to water retention and bloating.
5. Constipation
Slow-moving stool in the colon can cause a feeling of fullness and also lead to bloating.
Can morning habits impact bloating?
The first meal of the day can greatly influence your bloating levels. Consuming certain foods and beverages first thing in the morning can either alleviate or exacerbate bloating. For example, hydrating by drinking water and avoid dehydrating foods and drinks can help greatly.
Foods you should eat in the morning to reduce bloating
1. Ginger
Ginger is known for its anti-inflammatory properties. Studies suggest that ginger can stimulate digestion and result in reducing bloating.
2. Peppermint tea
Studies suggest peppermint leaves help relax the muscles present in your gastrointestinal tract. This can help relive bloating and the discomfort it may cause.
3. Bananas
Bananas are rich in potassium. Bananas help regulate your sodium levels and reduce water retention both of which can help in reducing bloating.
4. Papaya
Papaya contains an enzyme called papain. Studies support that this enzyme can help in digestion of protein which can help reduce bloating.
5. Oats
Oats are a good source of soluble fibre according to studies. Oats can help regulate bowel movements and reduce bloating.
Foods you shouldn’t eat in the morning to reduce bloating
1. Dairy products
Dairy products like milk and cheese can cause bloating especially in individuals with lactose intolerance. People with lactose intolerance should also avoid yogurt.
2. Carbonated beverages
According to studies, carbonated beverages such as sodas and sparkling water can introduce gas into the digestive system which often leads to bloating.
3. Processed foods
Processed foods are bad for you no matter when and how much you consume. However, when consumed first thing in the morning, it causes water retention and bloating due to the high sodium.
4. Cruciferous vegetables
Cruciferous vegetables like broccoli, cauliflower and cabbage can sometimes cause gas and bloating due to their fibre content.
5. Beans and lentils
While being healthy for you, they contain oligosaccharides which are carbs that can cause gas and bloating during digestion, studies say.
Bloating is a common issue that can be managed by understanding its causes and making informed dietary choices. By incorporating certain foods into your morning routine and avoiding others, you can reduce the occurrence and severity of bloating. Remember, if bloating persists or is accompanied by other symptoms, it’s essential to consult a healthcare professional for proper diagnosis and treatment.
