Stomach bloating: Drink this much water a day to reduce swelling and stop excess wind
STOMACH bloating is often caused by particular foods in a person’s diet, such as fizzy drinks. But there are some easy ways to combat a swollen belly and excess wind - one being to stay well hydrated and drink the recommended amount of water a day.
Doctor Oz explains top causes of stomach bloating
Bloating is often caused by gas or trapped air in the abdomen, and there are certain foods that can promote this.
The NHS recommends cutting down on foods known to cause excess wind and bloating - and there are six to be watchful of.
Beans, onions, broccoli, cabbage, sprouts and cauliflower are all known for causing these symptoms.
If you don’t eat these specific foods very often, but still suffer from bloating, there is a more general diet change you can make.
According to Holland & Barrett, your first step should be to see your GP to rule out anything more serous such as coeliac disease or irritable bowel syndrome, particularly if you’ve been suffering for several months.
Constipation is a major cause of bloating and could be triggered by something as simple as not drinking enough fluids
But one of the key things to do to beat bloating is to stay well hydrated.
The high street health shop states that constipation is a major cause of bloating and could be triggered by something as simple as not drinking enough fluids.
It explains “This can slow your system down, and make your stool too hard to pass.”
So how much water should you drink a day?
Aim to drink 1.5 litres a day, and cut down on hydration ‘robbers’ like caffeine, alcohol, and fizzy or sugar drinks.
If you’re looking to swap out beans, onions, broccoli, cabbage, sprouts and cauliflower for other foods, what can you eat instead? Health experts at Healthline offer some alternatives.
Beans swap
Most beans contain sugars called alpha-galactoside, which belong to a group of carbohydrates called FODMAPs. These escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process.
But some beans are easier on the digestive system, the website states.
It goes on to recommend pinto beans and black beans, especially after soaking.
Onions swap
Cooking onions may help reduce their bloating effects, advises Healthline.
But if you’re looking for an alternative, try using fresh herbs or spices.
Broccoli and other cruciferous vegetables swap
Cruciferous vegetables include cauliflower, cabbage, garden, cress, bok choy and Brussels sprouts, and while they contain many essential nutrients, they also contain FODMAPS.
Healthline says cooking cruciferous vegetables may make them easier to digest, but you can swap them for spinach, cucumber, lettuce, sweet potatoes and zucchini.
You may want to cut down on your consumption of onions, broccoli, cabbage, sprouts and cauliflower if you want to reduce bloating, but you should still make sure to eat five portions of fruit and vegetables a day.
If you are thinking about cutting a particular food group out long-term you should first get advice from your GP.