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4 tips to reduce belching and bloating

Adjust food consumption, supplement digestive enzymes, eat slowly, exercise to help reduce excess gas in the abdomen that causes belching.

Gas in the intestinal tract due to consumption of some foods that are not suitable for the body, improper eating. Gas can escape from the mouth through belching or through the anus if the stomach is full. When the frequency increases, gas in the intestinal tract causes abdominal pain, affecting daily activities.

Persistent gas due to gas in the intestines may not be dangerous but in some cases is a sign of problems in the upper digestive tract, such as ulcers or gastroesophageal reflux disease, irritable bowel syndrome , rectal cancer, ulcerative colitis, hernia, constipation, celiac disease…

Some tips below help you reduce gas in the intestinal tract, prevent belching, bloating.

Check food consumption: Beneficial bacteria in the gut help digest food. Fructose – a natural sugar found in artichokes, onions, pears, wheat, oat bran, milk, some soft drinks… easily produces gas during digestion. Everyone should keep a food diary each day. When you feel bloated, look back at what you’ve eaten in the last few hours and consider cutting them off your menu.

Healthy foods like whole grains, vegetables, etc. are healthy but can also cause some people to feel bloated. Eating small amounts and gradually increasing the amount over several weeks gives the digestive system time to adjust.





Cabbage is one of the vegetables that cause flatulence.  Photo: Freepik

Cabbage is one of the vegetables that cause flatulence. Image: Freepik

Micronutrient supplement: Some supplements contain digestive enzymes that help break down food indigestible. If you’re bloated with milk, you can buy the enzyme lactase, which helps break down gas-producing sugars.

Limit gas swallowing: Everyone swallows small amounts of air during their daily activities. As the amount of gas swallowed increases, it accumulates causing bloating, gas, or belching. You should limit activities that cause gas swallowing such as: chewing gum, drinking carbonated soft drinks, eating too quickly, smoking, wearing loose dentures. Stress can also cause you to swallow too much air, so practice relaxation whenever you feel tired.

Exercise: Walking, biking, running, and other forms of exercise can help move gas through the digestive tract, reducing bloating.





Exercise helps reduce intestinal gas.  Photo: Freepik

Sports such as playing soccer help reduce gas through the intestines. Image: Freepik

If you experience frequent bloating and lifestyle changes don’t relieve your symptoms, you can see your doctor to determine the cause. Some medical conditions cause flatulence such as gastroesophageal reflux disease, irritable bowel syndrome, cancer rectum, ulcerative colitis, hernia… need appropriate treatment.

Mr. Chi (According to WebMD)

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