Stomach bloating is so common these days it’s been called an “epidemic.” With most people’s poor diets, high levels of stress, need for daily medications and exposure to various pollutants, it’s no wonder they’re suffering some sort of bloating more days than not.
Bloating is the feeling of having built-up gas in your digestive system that makes your stomach protrude out uncomfortably.
We’ve all experienced it – that sensation of fullness and swelling in the abdomen. This feeling is not only physically uncomfortable but also may affect our mood and self-esteem. So why does it happen and how can we stop it?
We all will experience bloating from time to time. Often caused by natural processes during digestion, bloating is typically triggered by the accumulation of fluid or production of gas in the body. However, bloating is not always caused by too much gas, but rather, how the body handles that gas.
Now for the good news: The occasional puff up can be reduced through some wise food choices and lifestyle changes. To ward off the inflation, try these bloat-blocking foods to feel like yourself again.
Some foods, especially certain carbohydrates, are either indigestible or only partially digested in the gut.
These foods can cause gas buildup and therefore bloating. According to the American College of Gastroenterology, rice and rice flour make a good substitute for starches such as wheat, oats, corn, and potatoes.
Rice is fully digested in the small intestines, giving it the least potential to form gases in the gut.
Yogurt has many health benefits. The basics of beating the bloat with yogurt are to first make sure you’re choosing a yogurt that has active cultures.
Regularly consuming yogurt with active cultures increases lactobacillus and bifidobacterium – the “good” bacteria – in the digestive tract, which facilitate efficient digestion and prevention of belly bloat.
The best source is plain, non-fat or low-fat yogurt. If you need a bit of sweetness, mix in fresh fruit at home rather than grabbing flavored yogurts.