15 Jul Why Am I Always Bloated?
Bloating and gas are typically associated with what and how you eat. Here are the most common reasons for bloating and excess gas:
1. Overeating is the most common cause of bloating. Eating smaller portions of food throughout the day can help considerably. Three smaller meals and 2 snacks daily help with digestion and curbs appetite so that overeating does not occur at mealtime.
2. High fat foods take a long time for the body to digest, leading to bloating. Keeping fat intake low and consuming foods rich in complex carbohydrates and proteins creates more efficient and faster digestion.
3. Watch your intake of bloat-inducing foods. These include:
• Starchy fruits and vegetables such as: brussel sprouts, cabbage, cauliflower, carrots, prunes, and apricots.
• Foods containing sugar alcohols such as: xylitol, mannitol, and sorbitol.
• Fructose, a natural sugar added to many processed foods may be difficult for some to digest. Watch labels for foods that are rich in high fructose corn syrup.
• High fiber foods, like whole grain breads and cereals. Consuming 25-35 grams of fiber daily is highly recommended, however, increase fiber slowly and drink lots of water to help reduce bloating.
• Dairy foods may be difficult to digest for those individuals with lactose-intolerance.
4. How quickly are you eating? Eating slowly helps to prevent overeating and subsequent bloating.
5. Avoid guzzling too much air when eating or drinking. If you: drink beverages through a straw, chew gum, drink carbonated beverages, or suck on hard candies, you may be causing excessive gas and bloating that could be prevented.
6. If dietary modifications don’t help, look for a pill or liquid containing alpha-D-galactosidase, an enzyme that breaks down indigestible sugars. Tablets or capsules containing simethicone can also help with excessive gas.
If bloating is accompanied with other signs such as: weight loss, jaundice, severe abdominal pain, bleeding in stool, or fever, these are more serious warning signals that warrant medical attention.