Bloating and gas are common digestive issues that can cause discomfort and sometimes embarrassment for many individuals, particularly as they age. Bloating refers to a feeling of fullness or tightness in the abdomen, often accompanied by visible swelling. Gas, on the other hand, is the result of air accumulating in the digestive tract, leading to burping or flatulence.
These issues can arise due to various factors including diet, lifestyle, and changes in the body’s digestive processes that often occur with age. Fortunately, there are simple habits that individuals over 40 can adopt to alleviate bloating and gas, promoting better digestive health and overall well-being. We spoke with Krutika Nanavati, registered dietitian and nutritionist, to learn about two simple habits that can aid in reduced bloating and gas. She revealed that increased fiber intake and consistent hydration should be incorporated into your lifestyle for bloating and gas alleviation.
Increased Fiber Intake
Increased fiber intake plays a crucial role in reducing bloating and gas for individuals over 40. As people age, digestive processes may slow down, making it essential to maintain a healthy digestive system. Fiber-rich foods such as fruits, vegetables, whole grains, and legumes help regulate bowel movements and prevent constipation, a common cause of bloating.
"Fiber is very important for digestive health. Soluble fiber can absorb water and form a gel-like consistency, which helps in smooth bowel movements and prevents constipation that often causes bloating. On the other hand, insoluble fiber adds bulk to stool and speeds up the passage of food and waste through the gut," Nanavati says.
She notes that including a diverse range of high-fiber foods like fruits, vegetables, legumes, and whole grains in one's diet can improve gut health and decrease occurrences of bloating and gas.
Consistent Hydration
Adequate hydration helps soften stool, promoting regular bowel movements and preventing constipation, which is a common trigger for bloating. Moreover, staying hydrated supports the overall function of the digestive system, facilitating the movement of food through the gastrointestinal tract and reducing the likelihood of gas buildup.
Nanavati emphasizes that "water intake is essential for digestion. It helps dissolve fats and soluble fiber, allowing these substances to pass through the intestines more easily. Also, staying hydrated may prevent the common bloating issue from dehydration and electrolyte imbalance."
She recommends to have a daily intake of 8-10 glasses of water; and incorporating fruits and vegetables abundant in water content can bolster digestive health and alleviate bloating and gas symptoms.
