Has it ever happened to you that the jeans that were fitting perfectly till yesterday have become so tight today that you are unable to wear them? When this happens, we all immediately start crying about weight gain. But, the thing to understand is that obesity cannot increase so much in a day. The reason for clothes becoming tight overnight may not be your increased weight but bloating. The problem of bloating can be both permanent and temporary. Although it is associated with the digestive system, but sometimes bloating can also be a sign of serious health problems. Bloating is also called stomach swelling. Its most important reason is the formation of excessive gas in the intestines. Bloating after eating can be due to problems related to the digestive system. Sometimes this problem can also occur due to food related mistakes, such as eating too much, eating too quickly, not being able to digest food properly, etc. There can also be many serious reasons for bloating, which include food allergies to cancer. If the problem of bloating is temporary then it gets cured in a short time, but if bloating happens repeatedly and persists for a long time then take it seriously. The first symptom of bloating is bloating. But apart from this, many other symptoms can be seen, such as feeling hardness and pressure in the stomach. Sometimes stomach pain and swelling can also occur in the stomach. When bloating occurs, it may feel as if we have eaten too much. 10 to 25 percent of healthy people have the problem of bloating regularly. In 75 percent of people, the symptoms of this disease range from mild to severe, while 10 percent of people have to deal with this problem regularly. 90% of people suffering from IBS i.e. Irritable Bowel Syndrome have the problem of bloating, while 75 percent of women are troubled by bloating before and during periods.
Difference between obesity and bloating
Due to bloating, people are often unable to wear tight-fitting clothes, so they feel as if they have become fat. But there is no connection between obesity and bloating. Obesity is more permanent, in which layers of fat accumulate in the body. On the other hand, bloating occurs only in the stomach and due to this the waist circumference may increase by a few inches, but there is no evidence that it increases weight.
Why does bloating happen?
Food intolerance means when our body cannot digest certain foods, then the problem of bloating occurs.
In Irritable Bowel Syndrome (IBS), the bacteria present in the intestines become extremely sensitive, leading to flatulence.
Sometimes the problem of flatulence can also be a sign of some serious disease like kidney and liver failure and cancer etc.
Hormonal imbalance also affects our digestive system. People suffering from hormonal imbalance often suffer from flatulence.
Disorders related to the digestive system are the main cause of flatulence. After eating food, the problem of flatulence often occurs due to the formation of excessive gas in the small intestine.
Many women face the problem of flatulence before or during their periods.
Bloating can be caused by constipation, dehydration, low fiber intake, poor digestive function, or another health problem.
When we swallow a lot of air with food, it is called aerophagia. Aerophagia can cause bloating. By eating food quickly, chewing gum and consuming cold drinks etc., we swallow a lot of air.
Beat bloating like this
1) Consume adequate fiber to keep the digestive system healthy. According to a research published in the health journal Nature, 25-30 grams of fiber intake per day is good for women and 35-40 grams for men. For fiber, consume fruits, vegetables and whole grains in maximum quantity.
2) Avoid eating large amounts of food at once. Doing so expands the stomach, which can cause it to fill with air.
3) Lack of water in the body negatively affects the digestive system and causes bloating. Therefore, drink at least 8-10 glasses of water daily. If you have a bloating problem, do not drink water while eating. Drink water one hour after eating.
4) Limit your intake of fat, salt and refined carbohydrates. Salt causes water retention in the body, which can lead to bloating. Fat and refined carbohydrates take longer to digest, which increases the risk of gas formation and bloating.
5) To stay healthy, keep the digestive system healthy and avoid bloating, it is important to live a disciplined life. If you live an erratic life, then bring changes in your lifestyle. Get full sleep. Sleep and wake up at the fixed time. Along with eating nutritious and balanced food, also keep in mind that you eat food at a fixed time every day. Be physically active too. Stay away from stress.
6) By being physically active, less water gets collected in the body and the digestive system also works better. Do any favorite exercise for at least 150 minutes in a week. Take a short walk after eating food. Do not sit continuously in the office also.
Eat These to Beat Bloating
There are some foods that can prevent us from bloating. People suffering from bloating will get relief if they make these foods a part of their diet regularly:
, Pineapple: Pineapple not only contains good amounts of vitamins B, C and manganese, but it also contains an enzyme called bromelain, which improves digestion and provides relief from bloating and inflammation.
, Curd: The bacteria present in yogurt improve the digestive system. Regular consumption of yogurt relieves the symptoms of bloating and irritable bowel syndrome.
, Turmeric: Turmeric contains curcumin, which has been shown to be effective in reducing inflammation. It keeps our intestines healthy and relieves symptoms of IBS, gas, constipation, and bloating.
, Ginger: Ginger improves digestion and provides relief from bloating.
, Papaya: Papaya also contains papain enzyme and fiber, which improves the digestion process. It also has anti-inflammatory properties.
, Green Tea: Green tea provides moisture to the body. It contains antioxidants, which reduce free radicals, thereby reducing inflammation.