Abdominal bloating. Useful tips for well-deserved relaxation from a bloated belly
Abdominal bloating is a particularly annoying and very common complaint. It is a condition characterised by an excessive presence of gas in the gastro-intestinal tract, causing a feeling of abdominal tension, often associated with a visible increase in abdominal girth and pain.
Generally, abdominal bloating is momentary and can occur as a result of incorrect eating habits or consumption of particular types of food that favour the production of intestinal gas; however, it can also be a consequence of stress-related somatisations or different pathological disorders, such as food intolerances or irritable bowel syndrome.
Useful tips to prevent abdominal bloating
Here are some practical tips to better manage this disorder:
- Prefer small, frequent meals to too large ones
- Eat meals slowly, chewing properly, to aid the digestion process, and do not talk while eating to avoid swallowing air
- Include in your diet at least 1 or 2 servings a day of yoghurt, which is rich in probiotics: it helps rebalance the intestinal bacterial flora, promoting intestinal regularity
- Limit consumption of leavened goods, dairy products, soft drinks and foods rich in sugar, as they can promote intestinal fermentation processes and consequently abdominal bloating
- Do not exclude fibre completely from the diet, despite its meteorising power, but limit its consumption
- Take the right portions of fruit and vegetables, favouring foods that favour an anti-fermentative action (citrus fruits, pineapple, fennel, ginger, etc.) and limiting those that favour the production of intestinal gas (apples, plums, cabbage, cauliflower, broccoli, etc.)
- Drink at least 1.5-2 L of water to maintain the right level of hydration
In addition, regular physical activity helps to maintain and improve mental and physical well-being and reduce symptoms of stress and anxiety. In a healthy condition, it is recommended to do at least 150-300 minutes of moderate-intensity aerobic exercise per week.
In order to regain intestinal well-being, it is also possible to resort to natural remedies, using dietary supplements indicated to favour the elimination of excess gas and the physiological regularity of intestinal transit. Products containing Fennel, Carob, Caraway, Green Anise, Coriander and Cinnamon can be useful for those suffering from bloating and abdominal tension, with recurring and unpleasant episodes of meteorism and flatulence. In addition, the presence of ingredients with prebiotic action can be an additional support, as they promote the balance of intestinal bacterial flora.