HOW TO REDUCE BLOATING

HOW TO REDUCE BLOATING

1. EAT SMALLER MEALS: Divide your daily food intake into 4-6 smaller meals.

2. AVOID TRIGGER FOODS: Identify and avoid foods that cause bloating, such as beans, cabbage, or carbonated drinks.

3. CHOOSE LOW-FODMAP FOODS: FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols) are types of carbohydrates that can cause bloating.

4. INCORPORATE PROBIOTICS: Probiotics help maintain a healthy gut microbiome, reducing bloating.

5. STAY HYDRATED: Drink plenty of water throughout the day.

6. EXERCISE REGULARLY: Regular physical activity improves digestion and reduces bloating.

7. MANAGE STRESS: Stress can exacerbate bloating; practice stress-reducing techniques like meditation or deep breathing.

8. AVOID CHEWING GUM: Chewing gum can lead to swallowing air, contributing to bloating.

9. LIMIT PROCESSED FOODS: Processed foods often contain artificial sweeteners, preservatives, and other bloat-inducing ingredients.

10. AVOID EATING TOO QUICKLY: Eat slowly and mindfully to reduce air swallowing.