Gas and bloating - Blog - Persona Nutrition

Gas and bloating

A man in a button-up shirt is closing his eyes and holding his stomach with both hands.

I often hear from people that they are uncomfortable. After every meal, they feel this persistent gas and bloating. It’s not only a distraction, but it’s also uncomfortable, sometimes to the point of painful. Is there any hope? Well, there are a few things you can try that just might make all the difference.

 

Chew your food

I know, it sounds crazy. But most people don’t chew their food well enough. Our mouth is the first step in our amazing digestive system. If your food isn’t chewed thoroughly, your stomach, and then intestines, have to do a lot of work to break that food down. Try it for a week and see if you feel better. Pro tip: to keep yourself from putting in more food before the last bite is fully chewed, or try putting your fork down between bites.

 

Limit distractions

Eating in front of the TV, or while looking at your phone, has become a normal trend in today’s eating. But studies have shown that eating while distracted causes people to eat faster and eat more. Eating too fast can cause you to swallow air along with your food, contributing to discomfort after eating.

 

Think about what you eat

Try decreasing your intake of carbonated beverages, such as sparkling water and soda. Chewing gum is another sneaky cause of excess gas and bloating, as you’re swallowing air as you chew. There are a lot of foods that can increase gas and bloating, and they cause gas for a good reason. When your gut bacteria and your microbiome are well fed, they tend to get happy and produce more gas. Foods like beans, broccoli, cabbage, or brussels sprouts are common culprits here. To still get the great health benefits of these foods, make sure they’re well cooked, and if you’re cooking raw beans, try soaking them in water in the fridge overnight. This helps reduce excess gas after eating them.

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