2. Rule Out Food Allergies and Intolerances to Common Foods:
Food allergies and intolerances are relatively common.
When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms.
Here are some common foods and ingredients to consider:
- Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk.
- Fructose: Fructose intolerance can lead to bloating.
- Eggs: Gas and bloating are common symptoms of egg allergy.
- Wheat and gluten: Many people are intolerant to gluten, a protein in wheat, spelt, barley and some other grains. This can lead to various adverse effects on digestion, including bloating.
Both lactose and fructose are a part of a larger group of indigestible carbs or fiber known as FODMAPs. FODMAP intolerance is one of the most common causes of bloating and abdominal pain.
If you strongly suspect that you have a food allergy or intolerance, see a doctor.
3. Avoid Swallowing Air and Gases:
There are two sources of gas in the digestive system.
One is gas produced by the bacteria in the gut. The other is air or gas that is swallowed when you eat or drink. The biggest offender here is carbonated beverages like soda or fizzy drinks.
They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach.
Chewing gum, drinking through a straw and eating while talking or while in a hurry can also lead to increased amounts of swallowed air.