Most of us have had a swollen stomach at one time or another, and we know how uncomfortable it is. If the problem occurs only rarely, it is normal for it to happen, but when it comes to something that we often suffer from, it becomes a problem that we need to pay attention to.

The first thing you should ask yourself is if your bowels are functioning normally, that is, if you do not have constipation or, on the contrary, frequent diarrhea; if you suffer from either of these two extremes, you should consult your doctor to find out if there are any health problems. Both conditions cause swelling of the belly and abdomen.

If you do not have any health problems, constipation can be controlled by eating foods that contain fiber, especially fruits and vegetables. If constipation is very severe, you can get help with prunes or dried figs, flaxseed or wheat bran, and drink plenty of water.

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1 – overeating

When you eat too much, your stomach spreads and becomes swollen. The ideal is to stop at the table when we are no longer hungry and we feel satiated or satisfied.

2 – Do not chew food

The first phase of digestion is produced by chewing food if we do not crush it well, the stomach becomes difficult to digest, which in turn causes swelling and gas.

3 – Food with a lot of salt

It reduces the amount of salt you consume in foods, as well as high-sodium foods like some canned and frozen foods. Read the label and see if it contains a lot of sodium.

4 – Stress

The stomach is one of the organs that suffers when you are stressed and does not digest food properly, causing swelling and other symptoms.

In these cases, you will notice that swelling is not related to what you eat, but rather that it occurs on the days when you feel the strongest emotional tension. If you think this is one of the causes of your problem, you should try to avoid stress. A good technique is to pause, close your eyes and breathe deeply for a few minutes. If stress problems persist, you should do a deeper examination of your lifestyle and follow certain relaxation techniques.

5 – Food intolerance

There are people who are intolerant to certain foods, but who are not aware of them. The most common are gluten and lactose. If you suspect that you suffer from it, you should perform the appropriate tests. 
An easier way to check would be to remove these foods from your diet for a month, then introduce one at a time to see if you feel swelling again.

6 – Very large or very heavy dinners

Dinner should be the lightest meal of the day because, at night, the body does not have as much energy to digest. If we go to bed or get up in the morning with swelling, we should change the dinners. It is best to eat light foods like soups or creams, or yogurt with fruits, which are easily digestible.

7- Chewing gum

When we eat gum, we swallow air, which causes gas in the stomach. 
Foods causing gas

8 – Fried foods

Foods with high levels of fat stay in the stomach longer, causing the stomach to produce more gas.

9 – Soft drinks

A sparkling soda may taste delicious and refreshing, but your belly may have trouble digesting it? and the result could be a very uncomfortable stomach gas. Carbonation in soft drinks and beverages is nothing more than air, which can lead to uncomfortable and excessive gases, especially when swallowed with meals. Try to drink water or tea with meals.

10 – Beans

Beans create an excess of gas for two reasons. First, they are rich in raffinose – the same sugar that causes gas in some vegetables and secondly, they also contain soluble fiber, whose digestion releases intestinal gas.

11 – Dairy products

Milk and other dairy products contain a sugar called lactose, which can be difficult to transform in the digestive tract if your body does not contain enough lactase enzyme. Some dairy products like cheese or ice cream also contain some.

12 – Cabbages, Swiss chard, onions, chickpeas, and beans.

These are foods that tend to produce gas. As they are also very healthy, it is not recommended to eliminate them from the diet, but if it is good not to consume them together and a tip to avoid the gases during their consumption is to add some condiments such cumin, ginger or fennel when cooked, as well as beans.



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