Acıbadem Adana Hospital Nutrition and Diet Specialist Çisem Gündüz pointed out that bloating is a common problem and said, “Overeating, swallowing food without chewing well, and consuming too much fiber foods can increase bloating. Control your portions and eat slowly, try to chew each bite 30 times.”
According to clinical studies, one out of every 7 people has bloating problems. Speaking on the subject, Acıbadem Adana Hospital Nutrition and Diet Specialist Çisem Gündüz said, “Although bloating negatively affects the comfort of individuals during the day, it is in our hands to reduce these effects. But first, the cause and triggers of bloating should be investigated. In addition to factors such as fast eating or stress, many factors from food allergies to serious intestinal problems can cause bloating.”
Dietitian Gündüz, who informed that one of the causes of bloating is swallowing too much air, said that we swallow air with all the foods we eat and drink, but people who eat fast swallow more air and this increases bloating.
“Cabbage, cauliflower and legumes cause bloating”
Referring to the fact that foods with high fiber content and difficult digestion cause more bloating, Dietitian Gündüz said, “Broccoli, cauliflower, cabbage, cruciferous vegetables, crusted fruits, whole grains and legumes cause more bloating. Foods high in fiber are actually very important for our gastrointestinal health. Even if they cause bloating, this does not mean that we should not consume them. However, it is important not to overdo it in the consumption of these foods.”
Reminding that many people today have tolerance problems with gluten, lactose or lectin, Dietitian Gündüz recommended that if problems with the digestive system increase after eating these foods, it is recommended to consult a doctor for diagnosis and a dietitian to learn how to eat in this process.
“Sit down while eating, eat little and slowly”
Emphasizing that bloating can be reduced with lifestyle changes, Dietitian Gündüz said, “Keeping a food diary is one of these measures. Noting what you eat and drink for a few weeks and the symptoms you experience after these foods will help you recognize the foods that are not good for you and your intestines. You should leave the fork and spoon on the table and try to chew each bite 30 times.”
“Use smaller forks and spoons”
Stating that overeating causes bloating, Dietitian Gündüz said, “You can reduce portions. You can choose a smaller plate than you normally consume and use smaller forks and spoons. In addition, eating while the phone, computer or television screen is on causes your focus to shift to the screen. You may have consumed faster and more food without realizing it.”
“Be sure to exercise”
Pointing out that another cause of bloating may be stress, Dietitian Gündüz said:
“There are many studies showing that regular exercise is effective in reducing stress. If you do not have the opportunity to exercise regularly, short walks of 10-15 minutes after meals will help your blood sugar rise more controlled and reduce your bloating. In addition to the bloating problem, if there are other symptoms such as weight loss, stomach pain, defecation problems, bloody stools, you should consult a doctor.”
