Everyone occasionally feels that somebody's slipped a balloon into his or her lunch and then blown it up after it hit their tummy. Whether it's caused by retained fluid, "that time of the month", or something else seems, at the time, pretty irrelevant. The accumulation of intestinal gas and liquids in the small intestine that leads to that bloated, uncomfortable feeling can cause your favorite jeans to suddenly seem 2 sizes too small and your normally sunny disposition to take on the aspects of the granddaddy of all thunderstorms.
There are a multitude of things that can cause you to feel bloated including overeating, an infection or blockage in the intestine, the hormone imbalances associated with PMS, constipation, anxiety and stress, intestinal parasites, even eating too fast or gulping down a soft drink. For many of us, the problem is simply a combination of too much salt and caffeine, an improper diet and not nearly enough water.
So what can you do to avoid that bloated feeling? Start by getting regular exercise and chewing your food more slowly. Avoid fatty foods and foods containing lactose, sorbitol or fructose. Avoid carbonated beverages, sparkling beverages or fizzy drinks. Even chewing gum or sucking on hard candy can cause bloating for some individuals. Eat more natural foods, including plenty of fruits and vegetables. Drink at least eight glasses of water each day since constipation can also cause that bloated feeling. GRADUALLY add fiber to your diet; wholegrain cereals for breakfast, wholegrain pasta and bread, brown rice and beans are good choices. But change your diet slowly, too much fiber can initially cause you to become constipated and this lead to more severe bloating. Avoid coffee, regular tea or chocolate since they all contain caffeine that over-stimulate the digestive tract and lead to bloating. Watch your intake of fast foods, cured meats and prepared soups as these are often high in sodium, a prime factor in retaining fluid. Oh, and get rid of the salt shaker
But if you're already feeling bloated, it doesn't do much good to be told what you should have done. You want solutions. And the good news is that are some things that can help you fight that bloated feeling and get rid of the retained fluids. The best choice for breakfast is a bowl of oatmeal. Oatmeal contains silica, an excellent natural warrior in your battle with fluid retention. Cranberry juice is also good for breakfast, or throughout the day, and besides fighting infections will help flush excess fluid from your body. For lunch or dinner, think salad. Lettuce, tomatoes, dandelion leaves, parsley, cucumbers, onions, garlic and carrots all help to speed up your metabolism and remove waste products from your digestive tract, including excess fluid. Other vegetables good for fighting fluid retention and that bloated feeling include asparagus, beets, cabbage, brussel sprouts and artichokes. Add some brown rice or a baked potato to your dinner plate. A cold slice of watermelon or papaya would be a good choice for an afternoon snacks or dessert. Or munch on a handful of dried cranberries or maybe some fennel or celery seeds. Instead of salt or pepper, consider seasoning your salad and other foods with a splash of apple cider vinegar or some horseradish. Wash down your meal with a nice glass of green tea, cranberry, acai or watermelon juice. Instead of having a soda, think about having a glass of papaya juice or a tea made of fennel, ginger, chamomile or peppermint. All of these teas serve as mild diuretics and will help fight fluid retention.
As you can see, there are ways to fight that uncomfortably full feeling caused by excess gas and fluids. Choosing the right foods and beverages can keep you from suffering the bloating that affects everyone from time to time.
PLEASE NOTE: There are several serious illnesses that can cause you to feel bloated, including diverticulosis, splenic-flexure syndrome and ovarian cysts. These and other chronic conditions should be ruled out by your doctor if you are experiencing frequent bloating.