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Nutritional Guidelines for Bloating & Excess Intestinal Gas
Many people complain of bloating and
gas buildup during and after meals.
Such discomfort may have one or more
of several possible causes, including overeating, eating particular
gas-producing foods, drinking excessive amounts of alcohol, smoking, and stress.
If you are suffering from bloating or
excess intestinal gas and your symptoms are severe or long-lasting, you should
consult your doctor. But if your symptoms are mild, simple dietary and lifestyle
changes may relieve your discomfort.
Try the following strategies:
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Instead of eating three large meals
daily, try smaller, more-frequent meals (one every 2 or 3 hours).
-
Eat slowly and chew food well. Get
in the practice of putting down your fork after every bite, and chew each
mouthful at least 10 times. Also avoid using a straw for drinking.
These practices will help to reduce the amount of air you take in while eating
and drinking.
-
Avoid chewing gum, and avoid
smoking immediately following meals. The air that you swallow while chewing
gum or smoking can contribute to bloating and gas buildup.
-
Select foods that are easy to
digest, such as gelatins, puddings, and yogurts (see
The Bland Diet
for more information and suggestions), and avoid foods that are likely to
cause gas buildup, such as asparagus, beans, broccoli, Brussels sprouts,
cabbage, cauliflower, corn, onions, and green peppers.
-
Also avoid drinking milk and all
carbonated beverages.
-
If you are suffering from
constipation,
which can increase intestinal gas, try boosting your intake of
fiber
by eating fresh fruits and whole-grain cereals.
-
Be sure to increase your intake of
water as well -- to at least eight glasses a day. Fiber from whole
grains absorbs water from the stomach and the intestines as it passes through
undigested.
-
Drink liquids one hour before or
after meals instead of with meals.
-
Wear comfortable clothing that is
loose around the waist.
Note: Although
beans and certain vegetables (such as asparagus, broccoli, cabbage, and
onions) are also good sources of fiber, they are more likely to cause gas than
to reduce it. Restrict your fiber sources to fruit and grains.
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The above opinionated
views and information serves to educated and informed consumer . The
information provided herein should not be used during any medical emergency or
for the diagnosis or treatment of any medical condition. .It should not replaced
professional advise and consultation. A licensed physician should be
consulted for diagnosis and treatment of any and all medical conditions
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