What can I do to reduce bloating?
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Dr. Mehmet Oz answered:Here’s what you can do to reduce bloating:
- Reduce Sodium - Too much sodium is a source of bloating and evening swelling in certain parts of the body. People consume excess amounts of sodium when they eat fast or frozen foods. The American Heart Association recommends a maximum intake of 1500-2300 mg a day. This is a difficult goal to reach when just 1 teaspoon of salt is 2400 mg. Tip: Ditch carbonated beverages and processed foods to help you reach healthier levels of sodium consumption. As you decrease your sodium intake, you decrease your desire for salt.
- Increase Fiber - Many people make the mistake of thinking that fiber-rich foods can cause gassiness and bloating, but they can actually help over time. Fiber helps foods move more quickly and efficiently through the gastrointestinal tract. When you’re going to the bathroom more often, you feel thinner and lighter. Fiber also soaks up water. The more water in your bowel movements, the less bloated you will feel. Aim for 25-35 grams a day (most Americans only get 10 grams). Tip: Beans are a common bloating culprit. Try hummus instead, which is easier for the body to digest.
- More Magnesium -The National Institutes of Health say we’re not getting enough magnesium, which comes from foods like green leafy vegetables, whole grains and nuts and seeds. Magnesium is important in over 300 biochemical reactions in our body, including metabolizing food and energy. If you feel bloated during your menstrual cycle, taking 200 mg of magnesium daily has been shown to reduce symptoms of fluid retention.
http://www.doctoroz.com/videos/naked-diet-plan?page=2#copy&fbc_channel=2
Here’s what you can do to reduce bloating: Reduce Sodium - Too much sodium is a source of bloating and evening swelling in certain parts of the body. People consume excess amounts of sodium when they eat fast or frozen foods. The... More -
RealAge answered:If you suffer from abdominal bloating that is not the result of a medical condition, modifying your diet is a good first step to treat it. Change not only what you eat but also how you eat. Follow these tips:
- Eat small meals frequently throughout the day.
- Chew food thoroughly to aid digestion.
- Sit up straight while eating.
- Avoid drinking carbonated beverages.
- Avoid high-fat meals; they slow digestion. Food lingers longer in the colon, and intestinal bacteria produce more gas.
- Exercise every day to help maintain healthy bowel function.
- Reduce gas-provoking foods in your diet.
Remember: fruit, vegetables, dairy products, and whole grains are part of a healthy diet, so talk to your doctor if you have trouble tolerating them. He or she can recommend a nutritionally balanced diet that suits your needs. You may be able to ward off the effects of gas-forming foods by taking enzymes before you eat. For example, if you're lactose intolerant, lactase tablets may help you digest dairy products better. And Beano tablets can help you ward off gas caused by eating legumes, whole grains, and vegetables.
Several herbs are well-known digestion aids as well. Try brewing up a cup of peppermint, chamomile, or fennel tea to help ease bloating. If that doesn't bring relief, you can try over-the-counter medications containing bismuth subsalicylate (Pepto-Bismol) or simethicone (e.g., Alka-Seltzer, Mylanta, Maalox, Gas-X). If your bloating is chronic or severe, your healthcare provider may recommend a prescription medication to relieve your bloating and associated symptoms.Helpful? 1 person found this helpfulIf you suffer from abdominal bloating that is not the result of a medical condition, modifying your diet is a good first step to treat it. Change not only what you eat but also how you eat. Follow these tips: Eat small meals frequently... More -
Ms. Vandana Sheth of Academy of Nutrition and Dietetics answered:- Enjoy small, frequent meals
- Slow down and enjoy your food
- Cut back on salt/sodium
- Enjoy potassium-rich foods
- Stay hydrated with water (limit/avoid carbonated beverages)
- Cut back on chewing gum, using a straw while sipping (both habits might cause you to swallow more air--increase bloating)
- Stay physically active
Enjoy small, frequent meals Slow down and enjoy your food Cut back on salt/sodium Enjoy potassium-rich foods Stay hydrated with water (limit/avoid carbonated beverages) Cut back on chewing gum, using a straw while sipping (both habits might cause... More
