SALT LAKE CITY — Bloating is undoubtedly an uncomfortable feeling for many people. You may think the problem is due to the type of food you eat, but perhaps it is more related to the way you chew.
In the latest Let’s get moving with Maria In a podcast episode, Maria Shilaos spoke with Laura Birkelregistered dietitian at Gundersen General Surgery Services to learn the most common causes of bloating as well as some tips for prevention.
Birkel describes bloating as a feeling of fullness. She says it can often look like you are carrying more weight than you actually have because your stomach is more bloated.
There can be different causes of bloating depending on the person. One of the main causes is actually the speed at which people eat.
“When we eat very quickly, we inhale quite a lot of air… When you inhale that much air, that air can very easily become trapped in the digestive spaces,” Birkel said.
It is also important that we chew our food thoroughly. Birkel recommends paying attention to how long you have to chew something before swallowing it.
“If you’re like the average American, it might only be three or four times. Depending on the food, you should eat about 10 bites so it can be better digested,” she said.
Other tips that can help prevent bloating include avoiding straws and drinking carbonated drinks to avoid ingesting more air bubbles.
A non-food-related cause of bloating is wearing tight clothing. Tight pants can put pressure on our stomach, causing air to circulate differently.
Consider adding more fiber to your diet.
Remember that our intestines are very sensitive and reflect what we eat on average.
“When you eat something new or eat a large amount of something new, it takes a little while for your gut bacteria to get used to it. And one of those properties is fiber,” Birkel said.
If your body is not used to consuming large amounts of fiber, be sure to introduce it into your diet slowly but gradually.
Birkel says that for a healthy and pleasant intestinal flora, a good balance of everything is always important.
Related:
Follow Let’s get moving with Maria To on facebook., Instagramand on our website.
