To Reduce Bloating, Change Your Habits First

Gastric distension is what life habit brings about more, if work and rest is irregular, food is unwholesome, eat Wolf down or too fat wait. When stomach distension, a lot of people basically depend on “endure”, but it is one of symptom of chronic gastric disease, should make a few adjustment in the life. Reader’s digest magazine has come up with eight habits that can reduce bloating.


1. Drink less. Whether beer, white wine, red wine, all alcoholic beverages will cause stomach swelling. That’s because alcohol destroys the beneficial bacteria in the digestive system that help keep bloating in check. In addition, heavy drinking can lead to gastritis and liver damage, both of which can cause bloating.

2. Not drinking coffee on an empty stomach. Many office workers drink a cup of coffee on an empty stomach in the morning to wake up. This stimulates gastric acid secretion, relaxes the esophageal sphincter, aggravates acid reflux, and promotes intestinal motility, which is more harmful to people with poor stomach and intestines. Caffeine can also dehydrate the body, slowing down the digestive system, which can clog the stomach and intestines and prevent waste from getting out. Had better drink coffee again after breakfast or lunch, stimulative to the stomach lesser, still can help digest on certain level.

3. Avoid sports drinks. Seemingly healthy sports drinks are loaded with artificial sweeteners, sodium, and other salts, and can be surprisingly calorific. These factors can cause bloating.

4.Eat less cruciferous vegetables. Cabbage, cabbage, cauliflower and other cruciferous vegetables contain cottonseed sugar, can cause increased exhaust. Because the body cannot fully digest its natural form, raffinose is fermented by bacteria in the colon, producing the smelly gas methane, which causes bloating.

5.Eat meat in moderation. Meat takes longer to pass through the digestive system than other foods and is broken down by intestinal bacteria, which causes bloating. Eating too much meat will cause intestinal flora imbalance, too much gas production.


6. Quit smoking. Tobacco causes bloating in many ways. When you smoke, you swallow a lot of air. Toxins in smoke cause inflammation of the lining of the blood vessels in the stomach and intestines, killing the good bacteria in the gut and allowing the bad bacteria that cause bloating to overgrow.

7.Follow your body’s rhythm. Like the brain, the stomach is more active during the day and quieter at night. This means that the later you eat dinner, the slower your gastrointestinal tract digests food.

8. Schedule your fiber intake. While a diet rich in dietary fiber is healthy, it can also clog the digestive system. To avoid this adverse effect, try to take in dietary fiber at the time of day when gastrointestinal function is most active and evenly distribute it among the three meals. In addition, walking after meals also helps the intestinal muscles move.