Sedentary lifestyle, absurd eating habits and insufficient sleep have uncovered a lot of digestive problems that make us uncomfortable throughout the day. Most of these problems sometimes even make us feel embarrassed when in public. The common ones that we go through are belching, bloating and gas. Usually harmless if these occur occasionally but if they happen on a regular basis, they’re a cause for concern. Let’s go through some tips that can help us address these problems.
To get some tips on dismissing the occurrence of belching, bloating and gas every now and then, OnlyMyHealth team spoke to Dr Pawan Rawal, Gastroenterology, Artemis Hospital Gurugram.
Tips For Belching, Bloating And Gas
With the help of Dr Rawal, we have listed down tips for getting rid of those irritating and uncomfortable digestive issues like bloating and gas.
1. Identify and Avoid Foods That Trigger
Some foods are prone to trigger gas, bloating and belching in some people like beans, lentils, cruciferous vegetables, onions, garlic, dairy products, carbonated drinks, and high-fat or fried foods. Dr Rawal advises to maintain a food journal which can help in identifying foods or drinks that worsen your symptoms, enabling you to minimise their consumption or avoid them in the future.
2. Eat Smaller, More Frequent Meals
Dr Rawal said, “Refrain from eating large meals or eating everything at once. Instead, prefer to eat smaller meals which are more frequent. Ideally, a person should keep eating something every 3-4 hours. Large meals put extra strain on your digestive system, resulting in increased gas production and bloating. Eating smaller meals can help in preventing overeating and reduce the likelihood of experiencing digestive discomfort.”
3. Chew Food Properly
Isn’t this something our moms would tell us to do? And it was taught in school that one should chew a morsel 32 times before swallowing it. Of course we are not going to count here but yes, chewing food properly is of utmost importance. Dr Rawal stated, “Proper chewing is often neglected but is an important part of the digestion process. Chewing your food thoroughly ensures that it breaks down more easily in your stomach, reducing the amount of air swallowed and the risk of bloating and gas. Make sure that you eat slowly to give your body time to process and digest the food properly.”
4. Avoid Chewing Gum and Drinking Through a Straw
Chewing gum and drinking through a straw can cause you to swallow excess air, which can result in bloating and gas. Dr Rawal advised to use a glass or bottle instead of using a straw. So next time you drink your favourite shakes or sip java chip frappuccino, tell the vendor of the cafe to not give you straw, this way you’re being environment friendly as well.
5. Limit Carbonated Drinks
Carbonated drinks contain carbon dioxide gas, which can build up in your digestive system and contribute to bloating and gas. Carbonated drinks can also cause acidity.
6. Stay Hydrated
Drinking sufficient amounts of water is crucial for proper digestion and can help in preventing constipation, which can contribute to bloating and gas. Make sure that you drink at least eight glasses of water per day and don't drink water immediately after having a meal as it leads to formation of gas.
7. Be Physically Active
According to Dr Rawal, regular physical activity can help in promoting a healthy digestion and reduce symptoms of bloating and gas. Exercise helps in stimulating bowel movements, improves circulation and reduces stress, all of which can contribute to better digestive health.
8. Take Probiotics
Probiotics are good bacteria that can help support digestive health by maintaining a healthy balance of gut bacteria. They may help in reducing the symptoms of bloating, gas, and digestive discomfort in some individuals. Probiotics like yoghurt, kombucha, curd, buttermilk can help you subside your digestive problem related symptoms.
9. Digestive Enzyme Supplements
“Digestive enzyme supplements can help in supporting digestion by breaking down carbohydrates, fats, and proteins more efficiently. They may be especially helpful for individuals with conditions such as lactose intolerance or pancreatic insufficiency, which can impair the body's ability to produce sufficient digestive enzymes,” Dr Rawal said.
10. Manage Stress
Stress may enhance the symptoms of bloating, gas, and belching. Practice stress-reducing techniques to help calm your mind and body and promote healthy digestion.
Dr Rawal concluded, “If even after implementing all these tips symptoms persist or worsen then consult with a healthcare professional for further evaluation and treatment.”
(Disclaimer: This article is for informational purposes only. We advise you to consult your doctor before following the above tips if you are suffering from any health conditions)