Bloating 101: 5 Everyday Foods That Can Make You Feel Full And How To Prevent It

Bloating is a common problem that we have all suffered from at some point in life. There are some common foods that we might be consuming on a daily basis that are contributing factors to bloating. Here are some nutritionist-backed tips to prevent abdominal discomfort.

Swelling: Abdominal discomfort is one of the most uncomfortable phases. And this is a common observation, especially after the festive season, or when we come home from a gala dinner. But, of course, it is not limited to this. People often feel full too soon or feel as if their belly has bloated after consuming large meals. Did you know that there are some common foods that probably should be part of your daily diet, but can become another factor that can cause bloating? While bloating is usually due to digestive problems, or if gas is trapped within the stomach, in severe cases it becomes a medical condition that should not be overlooked.

Nutritionist Loveneet Batra shared some of the most common foods that cause bloating:

1. Beans: rajma love? Time to keep consumption and time under control. According to expert Loveneet Batra, beans can cause bloating because they are high in fiber and contain oligosaccharides, which are sugars that the body can find difficult to break down.
2. Onions: One of the most consumed vegetables, it adds flavor to bland foods. But, being the main dietary sources of fructans. These are soluble fibers that can cause bloating.
3. Salad: Raw vegetables/salads contain a lot of fiber, which is fermented by bacteria in the colon, producing gas in the process. The more fiber you eat, the more gas and bloating can occur.
4. The Greens: Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose, a sugar that produces gas and makes you bloated.
5. Soft drinks: Carbonated drinks contain high amounts of carbon dioxide, a gas. When you drink one of these drinks, you end up swallowing large amounts of this gas, which can get trapped and increase pressure in your stomach.

So how to prevent bloating?

• Nutritionist Batra suggests that one can take a concoction of ajwain, saunf, jeera 30 minutes after meals.
• Drink coriander seeds first thing in the morning. It helps remove excess sodium from the body that leads to water retention, she added.
• Limit sodium intake.
• Another easy and basic way to avoid bloating is to eat slowly and chew your food well.
• Identify the foods or triggers that cause your body to bloat and try to avoid them.
• Don’t overeat.
• Keep hydrated! Drinking water can help deflate.

Therefore, it is important to control the proportion of food we eat and at what time, as it also helps determine our digestive process.