8 Strategies to Avoid and Relieve Bloating
Lisa Nelson, RD, LN | Jun 29th 2015 Aug 3rd 2017
All of us know that uncomfortable bloated feeling now and then. Our waistline expands and our clothes get tighter. It’s not that we’ve gained weight, or even that we need to do more sit-ups, but rather that our digestive system is gassy and full.Registered dietitian nutritionist Felicia D. Stoler, DCN, is the author of “Living Skinny in Fat Genes," and she tells us how to combat that bloat!
When you eat large quantities, your stomach becomes so distended that you need to loosen your pants. It also puts pressure on your lower esophageal sphincter, which causes the burping. Avoid the bloat and stop before you’re stuffed!
20 minute waiting rule
Twenty minutes - that’s how long it takes for satiety to kick in. If you feel full after 20 minutes, push away from the table and put the leftovers in the refrigerator.
Avoid creating gas in the abdomen
Chewing with your mouth open, using a straw, chewing gum, sucking on hard candy and drinking carbonated beverages can create gas in the abdomen from breathing in too much air. These few things create extra opportunities for more air, so try to avoid them.
Avoid artificial sweeteners
Some people may have trouble digesting non-nutritive sweeteners, especially the sugar alcohols such as sorbitol, maltitol and xylitol. Sugar alcohols can be found in a variety of candy, gum, ice cream, baked goods, or anything with artificial sweeteners.
Load up on prebiotics
Prebiotics feed the gut friendly bacteria (probiotics) to support a healthy digestive balance. You can get prebiotic benefits from asparagus, garlic, leeks, onions, berries, bananas, tomatoes and more!