Do you feel bloated? 3 things you are doing wrong and how to fix it

Ever wondered why your stomach feels swollen and heavy, even when you haven’t eaten much? That uncomfortable tightness can sneak up on you, making you feel sluggish and uneasy. But have you ever stopped to think about what’s causing it? Looks like you are bloated, and no, you are not alone in this. Bloating is more common than you think, but the good news is that it’s often tied to everyday habits you can change. Nearly one in seven Americans reported experiencing bloating in a week, according to a 2023 study. Now that you know there is nothing to be ashamed of feeling bloated, let’s see what’s causing it and how to fix it:

What is bloating?

Bloating is when your tummy feels full and uncomfortable. It's very common, and there are things you can do to ease it. But see a GP if you feel bloated a lot or it does not go away.

Bloating is a swelling or feeling of fullness in the abdomen. You might feel like there is an inflated balloon in your stomach. It is usually the result of gas in the intestines and can be caused by many things, including overeating, lactose intolerance, and constipation. Bloating can also be a side effect of cancer or cancer treatment.

If you’re tired of feeling like a balloon, here are three things you might be doing wrong and how to fix it.

1. You’re eating too fast

Yes, we get it. In the modern world, there is hardly time for anything. You are busy. Though wolfing down your meal may be one of the options to save time, it is a recipe for bloating. When you eat quickly, you swallow more air, which gets trapped in your digestive system. Your stomach does not get enough time to signal fullness to your brain, and you may not necessarily chew food properly when you rush. All this can add to bloating.
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What to do? Slow down. Aim for 20-30 chews if you can. If you are a fast eater, use chopsticks or your non-dominant hand. Put your phone down, and switch off any other gadgets and only focus on the food. Take at least 20 minutes to eat your meal properly.

2. You are eating too much fiber

Remember, everything in moderation is good for one's health. Fiber is a double-edged sword. If you eat too much of it, you are going to feel bloated. Certain fruits, whole grains, and beans are good for you, but they are harder on your gastrointestinal (GI) tract. Foods such as cabbage, broccoli, brussels, sprouts, and beans can overwhelm your gut, leading to gas and bloating. On the flip side, too little fiber can slow down digestion.

How to fix it? Focus on balancing it. Go for 25-30 grams of fiber daily. Also, be sure to ramp up gradually if you’re not there yet. If you are eating high-fiber foods, drink plenty of water. You can also soak beans overnight for better digestion.

3. You are not getting enough physical activity

Staying active is important for your brain, heart and even your gut. Sitting all day slows down digestion and allows gas to build up, which leaves you bloated. Even light movement can help keep things flowing. A 2023 suggests that simple activities such as walking, running, biking, swimming, or yoga, can help relieve symptoms of irritable bowel syndrome, which include bloating. A 15-minute walk has proven to decrease bloating.

Take a stroll after meals. When you attend a call, get up and walk.