Bloating is a common complaint among women of all ages. In fact, more than half of women struggle with bloating at least once a month.
Here are some simple tips to help you beat the bloat and enjoy all your meals:
- Eat small portions. Try eating six small meals instead of three large ones. This will help you avoid overeating and feeling bloated after dinner. If you’re going to have a big meal, eat something healthy beforehand so it won’t all go to waste in your stomach.
- Eat slowly. Chewing your food more could help avoid bloating.
- Drink plenty of water before your meal to help fill up your stomach without filling it with food. If you’re planning on having wine or beer at the party, drink it with food so it doesn’t dehydrate you further.
- Avoid foods that tend to cause gas such as beans and broccoli, cauliflower and Brussels sprouts (yep!). These foods are also high in fiber which may cause more gas later on in life because we don’t digest them well as infants or young children but our digestive tract matures as we age so once again I say “eat small portions” (or better yet, eat fruits that don’t cause gas).
For example, citrus fruits like oranges and grapefruits contain a lot of acid and sugar, which can irritate your stomach lining and cause bloating and discomfort after eating them.
- Carbonated drinks are no good. Carbonation can cause bloating because it promotes burping, which expels air from your stomach. The air you burp back up may make you feel bloated.
- Coffee causes dehydration, which makes your body hold onto water. This can make you feel bloated if you don’t drink enough water or other liquids during the day when you have coffee.
Why does bloating happen?
The most common cause is trapped wind or gas in the digestive system. This can be due to eating certain foods, such as beans and lentils, or drinking too much alcohol. It can also be caused by swallowing too much air when you eat or drink quickly.