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  • Writer's pictureUVSU Nutrition

Bloating: Causes, Prevention, and Relief Through Nutrition and Exercise



Bloating is a common digestive issue that can cause abdominal discomfort, swelling, and a feeling of fullness. It can be caused by a variety of factors, including dietary habits, food sensitivities, and underlying health conditions.



Nutrition and Exercise Habits to Help Prevent and Relieve Symptoms:


Identify and Avoid Trigger Foods:

Certain foods are more likely to cause bloating than others. Common trigger foods include beans, cabbage, broccoli, onions, and carbonated drinks. Keeping a food diary can help you identify which foods may be causing your bloating and allow you to avoid them.


Eat Slowly and Mindfully:

Eating too quickly or while distracted can lead to bloating, as it can cause you to swallow excess air. Taking the time to eat slowly and mindfully can help prevent bloating.


Stay Hydrated:

Adequate hydration is important for overall health, including digestion. Aim for at least 8-8 ounces of water per day, and avoid drinks that can dehydrate you such as alcohol and caffeine.


Incorporate Probiotics:

Probiotics are beneficial bacteria that live in the gut and support digestion. They can be found in fermented foods such as yogurt and sauerkraut, or in supplement form.


Exercise Regularly:

Regular physical activity can help improve digestion and reduce bloating. Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise.


If you continue to struggle with bloating despite making lifestyle changes, it may be helpful to speak with a healthcare professional. They can help identify any underlying causes and recommend treatment options. Remember, taking care of your digestive health is important for your overall well-being.


Our team members are always available to assist you with any questions or concerns. Please do not hesitate to contact us for further information and assistance. Additionally, to learn more about our services, we invite you to visit our website and discover what we offer.

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