Do you ever pull on your jeans in the morning and it seems that you’ve grown what seems like four inches around your midsection? You’re not imagining things—it’s the dreaded belly bloat! And even if you’re going for daily runs and eating right, many factors in your day can contribute to sudden and unexpected belly bloat.
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One way to determine which foods might be causing your gastrointestinal discomfort is to keep a food diary. Make a note of what you ate, how much you ate, and the time you ate it. Then, when you detect bloating symptoms, make a note of them as well and figure out how long it took them to develop. You should also consider what you ate before they developed. You’ll likely notice links between bloating symptoms and certain foods. You can then make the necessary dietary adjustments to relieve your symptoms.
Here are 20 common (and surprising) causes of an inflated midsection…
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We’re always being told to eat more fiber; it’s known to help regulate your appetite, promote weight loss, help you stay regular and assist in good overall digestive health. However, many of us make the mistake of taking in too much fiber too soon when we change our dietary habits. While you should definitely make fiber part of your diet if you’re eating healthier as part of a New Year’s resolution or a weight loss plan, the key is to gradually increase your intake over a period of a couple of weeks.
When your body isn’t used to fiber and you suddenly switch to a diet of salads, whole grains, high-fiber cereals and fresh fruit, you are likely to experience painful bloating. A good way to avoid this is to swap out foods in your diet one by one instead of making all the changes at the same time.