When the abdomen inflates after a meal or sometimes without necessarily knowing why, it can ruin anyone’s day. Not only because of the physical issue of having to wear looser clothes so that no one asks you if you are pregnant, but because it is uncomfortable. It is really uncomfortable to feel you full of gases and sometimes short of breath.
The balloon feeling is not at all pleasant. And although there may be more serious health reasons, it is usually possible to decrease inflation with some adjustments in your diet and lifestyle. If after making the changes the problem persists, it is important that you visit your doctor or primary healthcare professional.
Here are some ideas to lower the balloon feeling:
- Many times the feeling of a balloon comes because we are not eating well. Note how when you eat fatty, salty and extremely sugary foods you feel full longer and your abdomen swells. This happens because those foods produce more gases in your body. Likewise, sugar-free products or sugar free they are usually sweetened with alcohol sugars that have a disastrous effect on your digestion. The alternative is to eat complete foods. Add fruits, vegetables, whole grains, nuts, and seeds. The trick is to add these foods little by little so that your body gets used to them.
If you have a sweet craving, use natural sweeteners like dates. That does remember that it is still sugar so be restrained. One date a day It is more than enough.
- Another reason for a balloon sensation is for not chewing your food well or eating too much. I know I’m going to look like your mother, but digestion begins when you see food and chewing is essential to break it down and have better digestion. Try to chew at least 24 times each bite. Remember that your stomach does not have teeth. Also take smaller bites and eat calmly. Uses a small plate so you can start serving adequate portions.
- Sometimes if you add foods that you are not used to very quickly to your diet, it can cause gas. Although sometimes it may be due to some sensitivity to a food, sometimes if you are not used to consuming, for example, cruciferous vegetables such as broccoli, cauliflower or Brussels sprouts, or legumes, you can generate gases. The recommendation is that you add them little by little and that preferably you consume them cooked.
- Food sensitivities can cause gas and inflation in the abdomen. For this it is recommended that you be assisted by a professional who supports you to follow an elimination diet to determine the foods that cause sensitivity. Among the foods that commonly cause sensitivity are dairy. Some alternatives are vegetable milks.