What causes bloating? - 2

Yesterday's blog discussed some problems with bloating after eating a meal. Today I am here with solutions:

• Don’t supersize. It should go without saying but eat smaller portions. (It's not a deal if you are gaining weight and/or have health problems!)
• Request to have unbuttered bread, roll, etc. Tell the server to go easy on the mayo and other fatty spreads. If you should be having vegetables, ask for them steamed and unbuttered, or ask for butter on the side so you can control the amount used.
• Opt for salads with fat-free or low-fat dressings instead of creamy versions. Or use small amounts (Utilize a teaspoon! Dressings are calorie dense.); or dab your fork tong in the dressing before each bite or two of salad. Dressing should always be on the side.
  
• Remember that high fructose corn syrup and carbonation from soft drinks frequently cause gas and bloating, especially in the amounts served in restaurants. Even "diet" drinks can provoke this.
• High amounts of simple carbs and processed foods in particular cause bloating.
• Consuming too much liquid of any kind may disrupt digesting food adequately because you may be washing out digestive enzymes.
• Avoid eating while stressed or hurried.
• Eat slowly and like mom always said, chew your food! (Does anyone remember how many times we are supposed to chew our food?)
• Rule out food intolerances/sensitivities.