Bloating: What makes your tummy feeling full? Ways to get rid of gas

New Delhi: Bloating is a common digestive complaint that most of us have experienced it at some point or other in our lives.

Whether it's just an occasional abdominal distention or a persistent feeling of fullness, bloating is irritating and make you uncomfortable in your clothes.

Bloating is often accompanied by pain, excessive gas (flatulence), frequent burping or belching, abdominal rumbling or gurgles.

There are many causes of bloating, including, diet, overeating, irritable bowel syndrome, lactose intolerance, reflux, and constipation.

Because gas is the most common cause of bloating, avoiding foods that cause gassiness and bloating can be beneficial.

Regardless of the specific cause, you can take steps to address the problem of bloating. Here's how:

• Avoid chewing gum as it could cause you to swallow extra air, which can lead to bloating.
• While eating, chew food with your mouth closed to avoid taking in excess air.
• Eat smaller meals as overeating can make you feel bloated.
• Eat slowly - eating too fast adds to the risk of bloating after a meal.
• Avoid or limit intake of fatty food that takes longer time to digest than protein or carbohydrates.
• Cut down on foods known to cause gas and bloating, such as - beans, onions, cabbage, broccoli, cauliflower, sprouts, etc.
• If you have constipation, take fibre-rich diet and drink lots of fluids and water. Regular exercise can help improve your bowel function.
• Limit intake of carbonated beverages that can cause gas and bloating.
• If you have a food intolerance, cut down on that particular food or avoid it completely. Because food intolerance can lead to bloating.
• Seek medical help if lifestyle changes and dietary interventions don't relieve the symptoms of abdominal bloating.

While bloating is usually linked to what and how you eat, anyone with persistent feeling of fullness and and abdominal pain should take themselves straight to the doctor.