Bloating

Have you ever looked at yourself in the mirror after you eat and thought "OMG, I'm so fat, I look like I'm pregnant"?

If so, you aren't the only one. Welcome to the bloating club.

Many people today are not able to distinguish being fat or obese to being bloated. I myself am quite sensitive to bloating, and I used to be confused as to how my stomach could look lean in the morning, and fat in the afternoon. I used to get upset or frustrated thinking I was getting fat - until I figured out it was all just gas.

Bloating is a condition defined as an 'abnormal gas swelling, or increase in diameter of the abdominal area'. Therefore, it is no surprise that it is easily mistaken with 'fat'. However, bloating is more temporary and has nothing to do with your health or body fat content etc. So a little bit of bloating is not really a problem. But severe ones can cause discomfort or pain, and it's not a really good feeling struggling to button up your jeans.

So that is why today, I'm going to be sharing you 3 main tips to prevent bloating!

1. Watch out for food sensitivity

Many people bloat as a result of allergy or other food sensitivity. Most of these 'allergies' are so minute, you don't realize it. However, if you find that you tend to get bloated after eating particular foods, you might want to avoid it if possible.

For example, I bloat when I consume dairy products (partial lactose intolerance), apples, excessive animal fats or fizzy drinks. This is not something I was tested for or anything; these are just based on observations. Having said so, this has not stopped me from consuming latte or pork chop. Small bloating shouldn't need to force you to stop eating some of your favorite foods. All I do is watch out for the amount of these foods I consume, and avoid them prior to workouts or parties.

Common foods that cause bloating includes:

• Apple/Pear

• Alcohol

• Fizzy drinks

• Nuts

• Dairy Products

• Bean/Lentils

2. Avoid swallowing too much gas

Believe it or not, eating slowly (and increasing how much you chew) decreases the air you swallow with your food, thus prevent bloating. For this same reason, you should also avoid talking too much while eating.

Other things your should avoid include drinking from straw and chewing gum.

3. Avoid constipation

I know this may seem obvious, but you should watch out for it anyways.

Constipation can be prevented by eating more dietary fibre, drinking more water and increasing physical activity. But watch out for dietary fibre, as it can cause bloating for some people.

So that is all for today guys. Overall, I think that if there is anything you should take away from this, it is to not worry too much if you feel like you have gained weight after a meal: the chances are its not fat but gas. Don't stress or overanalyze situations, and just be mindful of your body; try to limit bloating when needed.

#Nutrition #Awareness