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Health For Mzansi

Stomach bloating? Try these tips

by Vateka Halile
4th November 2022
in My Health
Reading Time: 5 mins read
A A
Bloating is usually the result of gas in the intestines and can be caused by many things, including overeating, lactose intolerance, and constipation. From left: Asavela Mntumni and Sibongiseni Dalasile share some of their remedies. Photo: Supplied/Health For Mzansi

Bloating is usually the result of gas in the intestines and can be caused by many things, including overeating, lactose intolerance, and constipation. From left: Asavela Mntumni and Sibongiseni Dalasile share some of their remedies. Photo: Supplied/Health For Mzansi

Several foods may cause bloating, but it might not be that easy to pinpoint the culprits. The usual suspects include carbonated beverages, bread, and dairy products. This is according to registered dietitian Zamantungwa Khumalo, who says that cutting out certain foods and replacing them with others could solve the problem.

Registered dietitian Zamantungwa Khumalo. Photo: Supplied/Health For Mzansi

Khumalo is a spokesperson for the Association of Dietetics in South Africa (ADSA). She explains that bloating is a condition where your belly feels full and tight, often due to gas. While bloating and gas are not usually signs of a serious health problem, they are tied to what we eat.

Here’s how Mzansi is dealing with gas

Sibongiseni Dalasile (35), a schoolteacher in Khayelitsha, Cape Town says that foods that trigger bloating for her include heavy starches like potatoes, samp and beans, dairy, braai meat and alcohol.

“When I travel, I always pack soda water. When I’m at home, I drink just boiling water and drink Eno to alleviate stomach bloating.”

Asavela Mntumni (28), from Hout Bay in Cape Town, says that her bloating belly can get really unpleasant, especially in the days leading up to her period. According to period tracking app Flo, bloating is a common early symptom of menstruation that women experience.

An avid fitness enthusiast, Mntumni says that she will feel heavy and tight or even swollen in her stomach and other parts of her body.

“To lessen the impact, it was recommended that I drink raspberry leaf tea.  I should stay away from dairy products and foods throughout my menstruation. I try to avoid them whenever possible, and when I’m on the road more specifically, fermented foods like cheese and sour milk.”

Health For Mzansi reader Asavela Mntumni

Siphe Ntsabo (34) of Ntsabo African cuisine believes that bloating can be triggered by eating late in the evening.  

“In order to prevent stomach bloating, I advise lighter meals and more fibre and fluids foods instead. Overeating is another factor I think may contribute to it in most cases.”

Why you get bloated

Asavela Mntumni from Cape Town. Photo: Supplied/Health For Mzansi

Khumalo says that it is normal to experience bloating after certain meals. If you do notice that the feeling is becoming persistent though, it may be related to a gut disorder.

“[Some] diseases can cause serious adverse health effects if not treated. If bloating persists for more than a few days despite diet change and is accompanied by other symptoms such as fever, severe abdominal pain and distention, blood in the stool, and severe nausea and vomiting, you should seek medical attention from your GP.”

Foods that may trigger bloating includes:

  • Legumes/beans – they take a bit more effort to digest because they contain complex carbohydrates so they can cause gas and bloating.
  • Dairy products – this is mainly due to the inability to digest the lactose in dairy products.
  • Cruciferous vegetables – “the gas-forming vegetables” include cabbage, broccoli, cauliflower, brussel sprouts, and raw onions.
  • Extremely fatty/greasy foods – these foods are also a bit more difficult to digest and take longer to complete the process in the stomach and can therefore lead to more gas formation during digestion.
  • Other foods like eggs, carbonated drinks, beer, and some high-fibre foods may also cause bloating in some people. Fibre-containing foods are, however, very important for good gut health, and bloating does decrease over time if fibre-containing foods are used in moderate amounts and plenty of water is consumed along with them.

Which foods can bring relief?

A diet that is high in fibre can help to alleviate bloating. Fibre must be increased gradually if not already included in the diet, says Khumalo.

Lentils may be small, but they pack a nutritional punch. They a super source of fibre, which helps to keep cholesterol levels low. They are heart-healthy, not only because of the high fibre content but also because they supply amounts of folate and magnesium. Photo: Supplied/Health For Mzansi

“This consists of having whole grains, bran, wheat based foods such as:

  • Brown/whole wheat breads;
  • Whole wheat cereals such as all-bran, oats, Weetbix;
  • Fruits and vegetables – with the skin on where possible (bananas, papaya, avocado, broccoli – in small amounts);
  • Brown rice/whole wheat pasta;
  • It is important to drink plenty of water to prevent bloating from getting worse. When increasing fibre intake, aim for 6-8 glasses per day.

Other remedies include regular exercise. “Regular physical activity can help to alleviate bloating. About 20 – 30 minutes of moderate physical activity, 2 – 3 times a week is recommended.”

Khumalo shares six other tips you can try to alleviate bloating:

  • Try green tea/ginger tea.
  • A tummy massage may also help to alleviate bloating.
  • Avoid chewing gum as this makes you more prone to swallowing air and increases bloating.
  • Eat slowly, have small request meals in the day and chew your food properly – this also reduces chances of swallowing air when you eat and makes it easy for food to be digested therefore reducing excessive gas formation when eating.
  • Avoid artificial sweeteners.
  • Avoid fizzy drinks.

ALSO READ: Full marks to fibre, the body’s financial manager

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Tags: Food medicineNutrition
Vateka Halile

Vateka Halile

Vateka Halile grew up in rural areas of Cofimvaba in the Eastern Cape. She was raised in a traditional family setting and found writing to be a source of comfort and escape. Vateka participated in an online citizen journalism course through Food For Mzansi, and her passion for health and medicine-related stories was born. Her dedication to community work and love for social justice and solidarity spaces is evident in her quality time with the community when she isn't working.

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HIV and initiation: Supporting boys through cultural rites Security fails as gangs target Eastern Cape clinics Dr Makanya blends spiritual healing with art therapy Canola oil: A heart-healthy choice for your kitchen No more pain! Tackle the torment of toothaches How smoking causes harmful bacteria in your mouth Discover delicious, healthy dishes that will make your heart sing Rediscover the joy of creamy pap with chicken livers