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- Bloating -
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Bloating is a common problem when you feel that your belly feels full and or stretched or having cramps, burping or excess gas.

Usually Bloating is caused by changes in your diet so it usually go away if you adjust your diet.

Foods that may cause blosting, including:

  • Salty, processed and fatty foods
  • Carbonated and fizzy drinks.
  • Dairy
  • Legumes
  • Wheat/rye/barley
  • Some vegetables such as Cruciferous vegetables, garlic and onion
  • Artificial sweeteners
  • Alcohol

There are other factors that may cause the problem,  including:

  • constipation
  • irritable bowel syndrome (IBS)
  • Gluten or lactose intolerance
  • some medicines
  • hormones
  • weight
  • stress

Dietary recommendations:

The first line of treatment for preventing gas and bloating is changing your diet. Having healthy diet and weight management is helpful for most people.

If you have constipation, high fiber diet, with drinking enogh water and exercise can improve the problem.

If you have IBS, a low FODMAP diet can reduce the gas and symptoms of IBS. Not all the foods containing FODMAP cause probpem for everyone so you should find the cause.

If you have a gluten or lactose intolerance, you should try an elimination diet 

Probiotics containing bifidobacterium and lactobacillus can reduce the production of gas and help with bloating.

It is also helpful to eat your food slowly and chew more.