Too Much Fiber
Foods rich in fiber are good for digestion. If you consume healthy portions of it, that is. Otherwise, your digestive system may have trouble adjusting to larger amounts of foods rich in fiber. It usually happens when people try to lose weight, and suddenly start eating lots of bran cereals, salads and fruit. Bacteria in our stomachs help food digestion, but there are no bacteria capable of processing the increased amount of fiber. The undigested food then reaches the colon, where other bacteria feed on it and cause bloatingand gas.You can build up fiber tolerance gradually by adding up to 5 grams from vegetables and fruits every week. Increase the fiber intake at just one meal, so you can identify what causes the most problems.
Besides the desired vitamins, supplements may contain fillers and additives like wheat, lactose, and sugar alcohols, which are one of the main bloating perpetrators. Unlike other carbs, these substances are digested much slower, thus giving plenty of time to intestinal bacteria to consume them and create gas. When buying vitamins, you should always check for the list of ingredients on the label. Avoid those which contain lactose, gluten (also known as food starch, food glaze, wheat germ, or hydrolyzed vegetable protein), and sugar alcohols. The best way for getting your daily dose of vitamins and minerals is by eating fresh foods.
They usually cause bloating in people who have difficulties when digesting lactose, because they often contain milk-protein or whey protein concentrate. Others have soy-protein concentrate (a bean product) which can also induce gas. Find protein snacks which contain proteins that are easier to tolerate (rice protein, nut protein, or whey protein isolate).
Before you go to the gym or simply out on a hot day, you should drink plenty of fluids to prevent dehydration. Healthy digestion is encouraged by steadily sipping water, asit keeps the food moving through your digestive system. There are drinks such as kill cliff drink, which is flavored, can be used as a light energy drink, and it does not cause bloating. In order to avoid that overfull feeling, you should consume 16-24 ounces of water about an hour and a half before each exercise. In that way, you will provide your body enough time to absorb the beneficial ingredients, and eliminate the rest. Also, sip water regularly during your exercising routine, so as to remain fully hydrated.
Habits like chewing gum, sucking on hard candy, drinking carbonated drinks, and drinking through a straw are ones that lead to bloating and gas. Gas that builds up in your abdomen can frequently be a result of accumulated air. Certain people tend to swallow more air when they are nervous, and by mastering breathing techniques, reducing stress and anxiety, one can reduce bloating or excess gas.
Bloating is rarely a symptom of any serious disease, but can be really annoying. Another bad habit related to bloating and other digestive problems is smoking, so experiencing these discomforts can be a reason more for you to quit smoking. Anyhow, what usually works for most people is going easy on fats and foods rich in fiber, controlling portion sizes, and eating slowly. If you cannot eliminate it that easily, you can consume medications which contain an enzyme called alpha-D-galactosidase, which breaks down indigestible sugars in vegetables and beans.