Most people have experienced having a bloated feeling. It may be because of the foods we eat. A bloated belly, though, can cramp your style. People can gain up to two inches in waist measurement when bloated. A distended belly can be caused by some diseases. According to experts, a distended belly on a healthy person is caused by intestinal gas. A lot of factors influence the accumulation of intestinal gas. Everything is focused on the digestive system. Not all, however, concerns food.

A low fiber, low fluid diet plus no exercise equal constipation. This results to bloating. The fiber requirement for women is 25 grams daily. Men require 38 grams. Fiber rich foods include whole grains, fruits, veggies, nuts and seeds. You need to drink 6 to 8 glasses of fluids. Stay active. Get at least 30 minutes of exercise daily. Consult your doctor for possible food intolerance. Wheat is rich in fiber. Being intolerant to it will result to a bloated belly, nonetheless. Eat slowly. Eating too fast can cause air swallowing. Avoid bloating by chewing your food well.

Carbonated drinks cause gas to get trapped in your belly. Drink water instead. Chewing gum all day long can make you swallow a lot of air. Try sucking on a piece of hard candy. Eating fruits and vegetables would also help you reach your daily fiber requirement. Sugar free foods can be devils in disguise. Artificially sweetened foods contain ingredients that make you bloat. Diet soda is both carbonated and sugar free. Try to keep your artificially sweetened food and drinks to a minimum.

Your daily sodium requirement is 2300 milligrams per day. Refined foods are mostly high in sodium and low in fiber. This contributes to feeling bloated. Beans and legumes are high in fiber. They are also known as gas forming foods. Cruciferous vegetables like broccoli and cauliflower are also gas forming. If you’re not used to eating these foods, you may feel bloated. You don’t have to forego them altogether. Legumes, beans and cruciferous vegetables are nutrient rich foods. Introduce them slowly to your diet. Your body will eventually get used to these healthy foods.

If you’re stressing over how your belly grew big overnight, don’t fret. Most likely, it’s gas. Lots of water and exercise can minimize it. Take note of gas forming foods. Also, habits that promote air swallowing. Be aware of bloated belly culprits. That way, you’ll be more likely to avoid them.

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