Behaviors, Food Choices And Activity
Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow air. Bulky foods such as lettuce, cabbage, and dense breads not chewed into small enough pieces increase swallowed air.
Typically, swallowed air contains oxygen, nitrogen and carbon dioxide. It tends to not have a foul smell, but it does contribute to the discomfort associated with gas.
People vary widely in how sensitive they are to gas production. Keeping a food record to document incidences of gas in relation to foods eaten can shed light on whether food or behavior may be aggravating the situation. Whenever possible, be sure to eat USDA certified organic fruits, meats and veggies.
Behaviors And Food Choices That Can Lead To Gas
Talking while eating
Eating when upset
Smoking or chewing tobacco
Using a straw or sports bottle
Overloading your stomach
Drinking very hot or cold beverages
Chewing gum or eating hard candy
Drinking from a water fountain
Long-term use of medications for relief of cold symptoms
Spicy, fried or fatty foods
Broccoli, cabbage, onions
Apple or prune juice
Anything containing sorbitol, mannitol or maltitol, found in many low-carb or sugar-free foods
Beat The Bloat
Bloating is a sensation that makes the abdomen feel larger than normal. The abdomen doesn't get physically bigger until its volume increases by one quart, so the bloated feeling may occur, but the abdomen is not distended. Intestinal gas may cause the feeling of bloating.
Here are additional suggestions to decrease bloating:
Eat slowly, and consume smaller, more frequent meals
Chew your foods well
Drink beverages at room temperature
Have your dentures checked for a good fit
Increase physical activity during the day
Sit up straight after eating
Take a stroll after eating
It is important not to completely omit foods from the diet that may cause gas. As we know, a high-fiber diet is important for bowel regularity and colon health, so it is well worth the patience it may take to slowly build up tolerance to these types of carbohydrates. Start by adding the offending high-fiber food in smaller quantities, such as a half cup or less. Be sure that fluid intake and activity levels are adequate, as they help to move foods through the digestive tract.
Natural And Other Remedies For Gas May Include: