by Marina Stein

Created on: July 05, 2009   Last Updated: July 06, 2009

Bloating is a feeling of being too full and gassy. It may happen when you overeat or it can be caused by certain foods such as beans, cruciferous vegetables (cabbage, broccoli and cauliflower), corn, potatoes, and fried or spicy foods. If you are wheat or lactose intolerant, those foods will cause bloating as well. It can also be a result of IBS (irritable bowel syndrome). Bloating is usually caused by too much gas in your intestines. In order to get rid of bloating you need to watch what you are eating and how you are eating it. For example, carbonated beverages will add gas to you digestive tract and eating too fast or talking too much while eating will have the same effect.

If you often feel bloated you may try the following:

*Eat more fiber such as oat bran, whole grains, nuts and seeds, and lentils. Fiber (especially insoluble) helps move food through digestive tract and cleans your intestines like a brush thus helping with constipation which often is accompanied with bloating.

*Drink more water. Water keeps you hydrated and helps to wash away waste. It also helps to avoid constipation. Try to get 8-10 glasses of water a day.

*Try some herbal teas such as chamomile, peppermint, ginger, and fennel. Those herbs are known to reduce gas and calm down the digestive tract.

*Reduce the amount of foods which provoke bloating such as beans, cabbage, broccoli, Brussels sprouts, and root vegetables (beets and turnips). When you get rid of bloating you can re-introduce those foods in your diet gradually.

*Reduce your salt intake. Salt has a tendency to make your body retain more fluid than necessary. Water retention will make you feel bloated and puffy. Spicy and deep-fried foods seem to have the same effect.

*Avoid introducing air in your digestive tract. It can happen when you drink carbonated beverages, drink with a straw, chew gum, or eat too fast. Eat slowly and with your mouth closed.

*Some medications may cause bloating. Discuss all your medications with your doctor and don't forget to let him know what supplements and OTC drugs you are taking since drugs can interact with each other.

*Be sure that you are not lactose and/or wheat intolerant. If you are, you need to avoid eating those products. There are a lot of lactose and wheat free products on the market.

*There are some medications to reduce gas and bloating such as Beano. Be sure that you ask your pharmacist on possible drug interactions if you take any other medications.

If you tried everything and you are still bloated talk to your doctor. Your bloating may be a symptom of some other more serious condition (IBS for example).

Sources:

http://www.aolhealth.com/diet/weight-loss-program/ca uses-of-bloating

http://ibdcrohns.about.com/cs/relatedconditions/a/abdominalbloat.htm

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