You have swollen up and your abdomen feels really full and tight and all this happened overnight? If that is the case, then you're probably suffering from a bad case of belly bloat.
No, a swollen or puffy belly does not indicate that you've gained weight; it's highly temporary and can be prevented with a few changes in your daily habits. Bloating doesn't only appear unsightly, it also causes discomfort and sometimes pain.
However, the good news as we mentioned before is that belly bloat can be prevented. But in order to find the treatment and prevention method, it is essential that you know the cause:
Eating too much, too fast
You know the feeling when you go to your favorite restaurant and you can't hold yourself back from eating all they have to offer?
Most people eat too quickly without realizing it. Not chewing your food thoroughly can prevent your food from being broken down into smaller pieces in the mouth. Furthermore, the food stays in the mouth for a shorter period of time and is thus, less affected by the salivary enzymes in the mouth.
Never ever stuff your belly with more than what it can handle. We always suggest that you should eat until you are satisfied, not until you are full or stuffed.
When you eat too much or too quickly, you get bloated. Your stomach swells up in the morning and you could suffer from some possible nausea too.
Moreover, if you eat too fast, then you tend to swallow air along with your food. This results in excess gas and thus, you face physical discomfort not to mention an annoying belly bulge. Experts say that you should take at least 30 minutes to finish your meal. Just remember, the process of digestion starts from the mouth, so chew properly in order to reduce stress on your stomach and prevent it from doing too much work.
Irritable Bowel Syndrome
Another cause for bloating can be Irritable Bowel Syndrome or IBS. IBS is a condition that affects your large intestine and thus, causes many uncomfortable symptoms in which bloating is on top of the list. There is no home remedy for this and the wisest advice would be to go see a doctor as soon as possible. Avoid heavy meals during this condition so that your stomach has less work to do in terms of digestion.
Wheat Allergies and Lactose Intolerance
There is a chance that you might have either both or one of the mentioned allergies. However, you should be really certain that you are allergic to wheat or dairy before you decide to cut these two off from your diet. Self-medication or self-diagnosis has never been recommended by the doctors, therefore, you should see a doctor in your earliest free time so that he can confirm if you have the above said allergies or not. Find substitutes for substances you are allergic to and do some trial and error to check if you feel the same after elimination of a suspect item.
Constipation is also one of the most common reasons of belly bloating. When there is too little consumption of fiber, liquids or physical activity, constipation happens. To avoid this, chalk out a daily routine in which you cater for all these three things. Maintain a diet that is high in fiber by consuming nuts, seeds, fruits, vegetables and grains. On average, women should consume 25 grams of fiber per day and men should consume 38 grams. Make sure you exercise regularly and keep yourself hydrated throughout the day. If it's difficult for you to remember to drink water regularly, a water app might help.