Poor eating habits can sometimes be annoying and disastrous, as they can cause you some degrading and shameful experiences especially when you are in public. For instance, one of the negative implications of bad eating habits is bloating, which is characterized by excessive gas content in the lower abdomen of an individual. It normally occurs when the lower abdomen becomes abnormally large and in most of the cases, bloating is caused by excessive intake of sodium.
The whole bloating is experience is not only annoying but can also be such a painful experience. For these reasons, you need to watch your eating habits to avoid the nasty experiences that come along with bloating. Therefore, here are some of the ways that can help you prevent and control excess gas and bloating.
1. Avoid eating while talking
Eating and at the same talking is a bad eating habit that many people are used to doing. In most of the cases, people fail to understand the gravity of the mistake they make when they eat and talk simultaneously. However, what happens is that you swallow too much air with food when you talk as you eat. The air you swallow while eating is the one responsible for bloating and excess gas in your lower abdomen. Therefore, ensure that you don’t talk and at the same time eat if you want to avoid bloating.
2. Eat slowly
Food needs time to settle and arrange itself properly in the stomach. Therefore, when you eat hurriedly, the food lacks time to settle and arrange itself in the stomach. As a result, air spaces are created between the irregularly arranged food particles. With time, the air that occupies the spaces left by food particles increase in numbers and the overall volume of air in the stomach. In the end, you experience excess gas and bloating.
3. Don’t stand while eating
For proper packaging of food in the stomach, ensure that you settle down in a relax posture while eating. Just like eating hurriedly, eating while standing also increases free air spaces in the stomach and as a result, you begin to experience bloat and excess gas in the lower abdomen.
4. Chew your food properly
Ensure that you chew your food at least ten times before swallowing it. Incomplete chewing of food results in swallowing irregular food boluses, which fail to pack well in the stomach. Like the other cases, improper and incomplete chewing of food increases air spaces between food particles in the stomach and has the same effect. For this reason, you must always ensure that you chew your food properly before swallowing.
5. Replace faulty dentures
Presence of faulty dentures results in incomplete food breakage and chewing. Therefore, be sure to replace faulty dentures immediately.
6. Drink plenty of water after meals
Water is very important is relieving and preventing bloat and excess gas. It prevents excessive gas in the stomach by feeling air spaces between food particles expelling gases from the stomach. Therefore, ensure that you drink plenty of water after meals.
Other than observing good eating habits, you must avoid some foods that cause gas and bloating. Here are some of the foods that you must avoid.
7. Avoid legumes
Legumes increase gas in the stomach and cause bloating. Therefore, avoid legumes such as baked beans, lima beans, soybeans, beans, and peas.
8. Avoid milk products
Milk products such as yoghurt, cheese, and ice cream are rich in gas and sodium, which are responsible for excess gas and bloating. Therefore, try as much to avoid such products. Otherwise, ensure that you drink plenty of water after eating milk products.
9. Avoid root vegetables and some fruits
Root vegetables such as onions, potatoes, turnips, rutabaga, and radishes are rich in sodium. Also, some fruits such as bananas, apples, prunes, apricots, and raisins are rich in gases. Therefore, it is important to avoid such product if you want to prevent excessive gas and bloating.
10. Seek medication
In case you experience excess gas and bloating, seek medication by purchasing excess gas and bloating medications from the nearest drug store. There are plenty of such medications in most of the drug stores around the world. However, you must ensure that you choose the drug by asking for information from the drug store attendant.