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HEALTH & FITNESS

11 Proven Ways to Reduce or Eliminate Bloating

Bloating is when your belly feels swollen after eating.

It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system.

Bloating can often cause pain, discomfort and a “stuffed” feeling. It can also make your stomach look bigger.

“Bloating” is not the same as water retention, but the two terms are often used interchangeably. Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system.

However, in some people, bloating is caused mostly by increased sensitivity. It just feels as if there is increased pressure in the abdomen, even though there isn’t.

About 16–30% of people report that they regularly experience bloating, so this is very common.

Although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to.

Here are 11 proven ways to reduce or eliminate bloating.

1. Don’t Eat Too Much at a Time:

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Being stuffed can feel like being bloated, but the problem is that you simply ate too much.

If you’re eating big meals and tend to feel uncomfortable afterward, then try smaller portions. Add another daily meal if necessary.

A subset of people who experience bloating don’t really have an enlarged stomach or increased pressure in the abdomen. The issue is mostly sensory.

A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated.

For this reason, simply eating smaller meals can be incredibly useful.

Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food (a cause of bloating), and it also makes you eat slower, which is linked to reduced food intake and smaller portions.

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