WE'VE all been there - that feeling where your tummy feels swollen, tight, and uncomfortable. It can also be painful.
Bloating is one of the most common gastrointestinal disorders in the world, affecting between 10% and 30% of the population.
The discomfort usually goes away after a short time. But for some people who are more prone to bloating than others, what can they do to reduce or prevent it?
According to Krystal Ng Lu Shin, dietician at the National Cancer Society Malaysia, bloating can be caused by a number of factors, including excess gas in the stomach, an imbalance in gut bacteria and food intolerance. But it is usually a gastrointestinal problem such as constipation, malabsorption or maldigestion.
"You need to eat a balanced diet," says Krystal. "Fill your plate with ½ fruits and vegetables, ¼ whole grains (such as brown rice, oats or whole wheat bread) and ¼ lean protein. Ensuring adequate water intake (6-8 glasses daily), exercise and proper stress management can also help promote a healthy digestive system," she added.
In addition to changes in diet, Krystal also suggested several lifestyle habits that can reduce bloating, such as taking small and regular meals, proper eating habits like chewing and drinking slowly as well as avoiding talking while eating.
Other than that, she also recommended limiting the use of straws, exercising regularly with moderate intensity, and managing stress well.
Krystal also emphasised eating food rich in probiotics.
“Probiotics play a crucial role in gut health and reducing bloating by preventing overgrowth of gut bacteria and excessive gas production, thus maintaining a healthy gut environment,” she said.
Examples of food rich in probiotics include yoghurt and cultured milk, which can be incorporated into meals in various ways, such as dressings for fruits and vegetables salads, dipping sauces, breakfast oatmeal, fruit smoothies, and even in cooking.
For those who experience chronic bloating, Krystal urged them to seek professional advice from doctors, who may suggest probiotic supplements or certain medications to manage symptoms.
"Bloating can be a frustrating and uncomfortable condition, but with a few diet and lifestyle changes, it can be alleviated," Krystal added.
Melissa Fernando
Wed Mar 01 2023
Persistent bloating can sometimes be an indication that something is going on with your health, which might be worth getting checked out. - Unsplash
Who is Prabowo Subianto, incoming president of Indonesia?
A wealthy ex-general with ties to Indonesia's popular outgoing president and its dictatorial past, looks set to be its next leader.
Iran's supreme leader says Hamas leader's death will not halt 'Axis of Resistance'
The "Axis of Resistance", built up with years of Iranian support, includes Hamas, the Lebanese Hezbollah group, the Houthi movement in Yemen, and various Shi'ite groups in Iraq and Syria.
Putin says Russia willing to seek compromises between Iran and Israel
Russia is ready to help seek compromises between arch-foes Israel and Iran, President Vladimir Putin said on Friday, saying these would be difficult but possible.
What proposals will Russia push at the BRICS summit?
The proposal is also to establish a BRICS reinsurance company to allow uninterrupted shipment of goods and key commodities between members.
Indonesia's free meals plan in the spotlight as Prabowo readies for office
Prabowo calls the programme one of the main drivers of economic growth, eventually set to add an estimated 2.5 million jobs.
Astro AWANI's revamped English news website, AWANI International, launches on Oct 21
Astro AWANI's revamped English platform delivers in-depth global news and expert analysis to keep you informed on key developments.
Israeli strikes kill 33 people in Jabalia refugee camp in Gaza, medics say
Residents of Jabalia said Israeli tanks had reached the heart of the camp after pushing through suburbs and residential districts.
Liam Payne's ex-partner calls for media restraint after 'painful' death
Cheryl Tweedy used her statement to urge the media to remember they had a seven-year-old son, Bear, who could read the reports.
Analysts: Indonesia's strong MoF leadership team to boost investor confidence
Sri Mulyani Indrawati as head of Indonesia's Ministry of Finance is expected to instil confidence among investors.
Biden offers both a carrot and a stick to Israel as his term nears an end
Israel has frequently resisted US advice and has caused political difficulties for the Biden administration.
Putin says BRICS will generate most of global economic growth
Russian President Vladimir Putin will host a summit of the group in the city of Kazan on Oct. 22-24.
ISIS Malaysia's perspective of Budget 2025
An excellent rakyat-centric budget under the overarching principle of a caring and humane economy.
Budget 2025: Record increase in STR, SARA aid initiatives
The government will provide a significant boost to the Sumbangan Tunai Rahmah (STR) and Sumbangan Asas Rahmah (SARA) initiatives next year.
Budget 2025: EPF contributions to be made mandatory for foreign workers – PM Anwar
The government plans to make it compulsory for all non-citizen workers to contribute to the Employees Provident Fund (EPF).
What policies to expect from Indonesia's new President Prabowo
Prabowo will be open to foreign investment, his aide has said, such as by offering investors management of airports and sea ports.
Budget 2025: Govt allocates RM470 mil to empower women's participation in PMKS
The Women's Leadership Apprenticeship Program will be intensified as an effort to produce more female corporate personalities.
Israel sends more troops into north Gaza, deepens raid
Residents of Jabalia in northern Gaza said Israeli tanks had reached the heart of the camp, using heavy air and ground fire.
Indonesia ramps up security ahead of Prabowo's inauguration
Prabowo Subianto will be sworn in as Indonesia's president on Sunday with Vice President-elect, Gibran Rakabuming Raka, also taking office.
Immediate allocation of RM150 mil for local authorities, DID to tackle flash floods
Datuk Seri Anwar Ibrahim said this allocation is intended to address the recent flash floods that hit the capital and several major towns.
Budget 2025: Sabah, Sarawak to continue receiving among highest allocations - PM
Sabah and Sarawak continues to be prioritised under Budget 2025, with allocations of RM6.7 billion and RM5.9 billion respectively.