Learn which are the methods to avoid abdominal distension, either through a change in diet, or through changes in eating habits that can trigger our intestine to expand beyond normal, causing discomfort caused by swelling in that area of the body.
7 ways to avoid and counteract abdominal bloating caused by poor digestion or a wrong diet.
Many or almost all of us know that uncomfortable feeling, when you feel weak and you look bloated, obviously the feeling of bloating is not fun and is a product of abdominal distention. If you try to change your eating habits, however, you can say goodbye to a bloated belly and that nagging feeling.
Causes of abdominal distention
Most of the time, swelling is caused by seemingly benign actions. Maybe you ate some food that caused you gas that day or ate your lunch too quickly. Or you ate some food that is easy for us to digest. Kristi Rey, a registered dietitian at Texas Children's Hospital and a spokesperson for the Academy of Nutrition and Dietetics, explains that swelling that is accompanied by the sensation of pressure in the lower and sometimes upper abdomen is called abdominal distention.
How Abdominal Bloating Happens
Bloating is often the result of gas or increased salt intake. When it is caused by salt consumption, the culprit is eating too many sodium-laden foods, which lead to fluid retention. But bloating can also be caused by excess gas, which occurs when certain foods you eat settle in your stomach or are not digested properly. The bacteria that live in the intestine feed on the sugars in food, causing inflammation in the intestine and the production of gas, which can lead to bloating and a feeling of distention in the belly.
What should we do to avoid abdominal distention?
Eat less salt
Salt attracts water, which leads to bloating and bloating. Foods low in sodium content are the best options to choose from and in the case of using salt, the most recommended is sea salt.
Add ginger to your meals
The ginger is a long tradition remedy for swelling. You can take a slice of fresh ginger and add it to your soups, stews and stir-fries with delicious results that will make you enjoy a deflated belly.
Avoid white pasta and other processed foods
Pasta are simple carbohydrates that are known to produce a lot of bloat. One option is to switch to brown rice and whole wheat pasta.
Enjoy every bite
Remember that chewing is the first step in digestion, so it should be given the importance it deserves. As an added benefit, when you chew well, you tend to eat less by being focused on each bite. By eating hastily, you will have experienced poor digestion later.
Stay away from artificial sweeteners
Did you know that chewing gum could make you feel bloated and that sodas that contain sweeteners such as xylitol, sorbitol, and aspartame can make your abdomen distend? Learn more about the dangers of consuming sodas or diet sodas and the toxic substances in chewing gum.
Choosing the right fruits
Some of your favorite foods contain high amounts of fructose, which causes gas and bloating, this especially in the wrong combination with other fruits or recipes. The most common fruits among them are bananas and apples. Therefore, stick to low-fructose fruits, berries, melons, and grapes, which are easier to digest.
It would just take 5 minutes to write down details about your food intake in a journal and it’s a helpful tool for people trying to lose weight. People who keep a food journal often find that jotting down every meal into a notebook helps them eliminate calorie-rich and unhealthy food. A food journal also helps one set a food routine and the frequency of snacking, avoiding weight gain.