Do you suffer from a bloated stomach and a feeling of fullness? A bloated belly can be prevented quite easily if you know what to look out for.

 

A belly that is fatter and bloated after eating is different from a few extra pounds of flab. If it is a temporary expansion of the abdomen that is not caused by liver or heart problems, the reason for the expansion is excess air in the digestive organs.

Many people think that the bloated stomach is caused by accumulated fluid. This is most likely not the case, as fluid first accumulates in the legs. Typical causes of air in the abdomen include food intolerances, poor eating habits or constipation.

Prevention of flatulence

1. avoid constipation. Enrich your diet with fibre and sufficient fluids and get plenty of exercise. Wholemeal products, fruit, vegetables, pulses and nuts should be included in your diet. Drink at least two litres of fluid a day and exercise for half an hour a day. Be careful not to change your diet too drastically. It is better to switch gradually to fibre-rich foods.

2. test for food intolerances. Wheat flour allergy or lactose intolerance can increase gas production in the intestines and cause a bloated stomach. If you suspect a food intolerance, you should ask your GP for advice. Many people unnecessarily avoid healthy foods because they believe they have an allergy that is not actually present.
As a precautionary measure if an intolerance is suspected, certain foods can be restricted or eaten together with other foods. If lactose intolerance is suspected, it is better to eat older cheeses and yoghurts that contain less lactic acid.
Beans and cabbage cause flatulence. If you have a bloated stomach, you don't need to give up healthy vegetables, but should limit beans, cauliflower, savoy cabbage, Brussels sprouts and broccoli or drink a cup of fennel tea after eating to relieve the bloating.

3. bad eating habits that can lead to bloating are, for example, eating too hastily or eating too many meals at once.
Chew your food thoroughly and savour it. Eating more slowly satisfies the senses more and ensures that you don't eat more than necessary.
Instead of three large main meals, it is better to divide the same amount of food into several small meals. This way, the digestive system is not overloaded and can work more efficiently.

4 Certain stimulants increase gas production in the intestine. These include carbonated drinks, chewing gum, alcohol and sweeteners.
Drink more still water or herbal tea instead of fizzy drinks.
Chewing gum can cause bloating if too much air is swallowed while chewing.
Artificial sweeteners and alcoholic drinks can also accumulate gases in the body. As a preventative measure, do not consume more than two to three drinks or portions containing artificial sweeteners or alcohol.
Preserved, frozen or industrially processed foods often contain a lot of sodium, which can also lead to bloating. One portion should not contain more than 500mg of sodium.

Foods that are good for flatulence

Peppermint tea, fennel tea, ginger, pineapple, parsley and yoghurt contain probiotic bacteria that reduce gas formation in the body and release trapped gas.