Isn’t it nice to be offered a seat by a handsome man on the train… except if it’s because he thinks you’re pregnant! Yes, I’ve been there. And no, I’m not pregnant nor have I gained weight but occasionally my stomach will mysteriously swell up like I’m carrying a pod of whales. But what’s really behind that belly?

Bloating is a condition that plagues almost everyone every so often, symptomized by the abdomen feeling uncomfortably full, often gaseous and visibly swollen. The good news? It can be avoided. Here’s how:

1. Slow down at meal times

   Not chewing properly or eating too quickly cause air swallowing as well as stress on the gastrointestinal system, slowing down digestion of food. Digestion begins in the mouth, therefore slowing down to thoroughly chew and taste your food, not only makes your meal more satisfying, but also decreases bloating.

2. Food allergies, sensitive’s or intolerances

   Undigested and unabsorbed compounds in your gut are likely to cause gas and bloating. Dairy products, gluten-containing foods and certain kinds of carbohydrates called FODMAPs are common offenders of gas and bloating. Many people self-diagnose intolerances and allergies and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect any concerns, see your doctor for tests.

3. Avoid constipation

   Constipation is a common digestive problem, which can exacerbate symptoms of bloating. Causes include too little fiber, fluids, and exercise. Engaging in physical activity and drinking more water can be effective against constipation. Moreover, increasing intake of soluble fiber from whole grains, fruits, vegetables, legumes, nuts, and seeds is often recommended for constipation. However this needs to be done with caution to avoid symptoms worsening. Gradually increase fiber levels while also drinking plenty of fluids for better tolerance.

4. Avoid bloating foods

   Some foods have an immediate bloating effect by introducing added gasses to the body, while other foods cause your body to hold on to fluid, causing stomach distension. Here are the main bloating culprits to watch out for:

   • Carbonated drinks (including diet drinks) cause trapped gas due to the fizz. As an alternative, opt for infused water (try it with lemon, lime, or cucumber) or peppermint tea for a soothing beverage that may help fight the bloat. Not only are these great bloat-free alternatives but they will also help you to cleanse and detoxify the body.
   • Chewing gum causes swallowing of air, which results in bloating. Beat the gum habit by snacking on healthy high-fibre snack such as fruits or vegetables.
   • Salt results in water retention. Processed foods are particularly high in sodium. Read food labels to ensure the foods you buy do not contain more than 500 mg of sodium per serving or aim a total of 1,500 to 2,300 mg of sodium per day. You can also opt for ‘low sodium’ or ‘sodium free’ products.
   • Artificial sweeteners contain sugar alcohols, which are slowly digested and therefore lead to bloating. Aim to consume no more than 3 servings of artificially sweetened products per day.
   • Beans and cruciferous vegetables (such as broccoli, cauliflower and cabbage) are commonly digested poorly resulting in gas. However, these nutritious vegetables should not be excluded. Instead, allow your body to adjust by gradually introducing them to your diet. Another approach is to soak pulses such as lentils in water overnight to reduce their bloating potency.

5. Eat smaller meals more frequently

   Being full resembles the bloated feeling, but the problem is that you simply ate too much. Rather than three large meals, try five to six smaller meals each day (without increasing your daily caloric intake). This not only avoids the ‘food baby’ that often follows large meals, but also helps control blood sugar and manage hunger.

6. Try anti-bloating foods and drinks

   Foods such as yoghurt contain probiotics, which tackle bad bacteria in your gut that can trigger digestive issues and reactions. Natural digestion-soothing herbs such as parsley have a diuretic effect, while some, like ginger and peppermint, help relieve constipation and relax the muscles in the digestive tract, thus helping with bloating. Moreover, try pineapple or papaya for a healthy and anti-bloating alternative for dessert. These tropical fruits are high in the enzymes which break down protein and eases digestion.

In most cases, bloating is harmless and can be controlled through these simple dietary and lifestyle changes, However, if the problem persists, worsens or is affecting your daily activities, then it is important to consult a doctor to rule out more serious medical conditions and avoid any complications.

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