Foods That Cause Bloating
On the other hand, here are the foods that may cause bloating in some people. Some of these foods cause bloating due to gas, and others cause bloating due to their sodium content, which can make you retain water.
Looking for some other ways to beat the bloat? Here are some ways to avoid bloating:
Does It Hurt Or Help
ACV is often touted as a cure-all capable of treating everything from acne to cancer. Unfortunately, many of these claims are exaggerated or even completely false.
Theres no scientific evidence to suggest that ACV is an effective treatment for bloating or gas. In fact, the only clinical study ever completed on ACV and digestive problems found that ACV can actually impair gastric emptying.
The small study, conducted in people with gastroparesis, found that ACV slowed down, rather than sped up, gastric emptying.
When gastric emptying slows, it takes the muscles in the stomach and intestines longer to push stool out of the body. The longer it remains in the intestines, the more gas it produces. Therefore, ACV could potentially make your symptoms of gas and bloating worse.
However, people who dont have gastroparesis may find that ACV aids in digestion, as many have claimed.
If you have low stomach acid, for example, you may experience bloating due to bacteria buildup in your stomach. This can happen when food isnt broken down. Because ACV may help increase stomach acid and may also be antimicrobial in nature, it could theoretically help.
There are many ways to incorporate ACV into a healthy diet. Some people drink ACV straight, but others prefers to mix it with water or other liquids.
To reap the many benefits of ACV, consider taking about 1 tablespoon once or twice per day.
Here are some other ways to add ACV to your day:
In one case,
What Causes The Bloat
Your diet may be responsible for your bloated stomach, but that’s not the only cause of the uncomfortable gastrointestinal condition. In some instances, your bloating may result from an underlying health issue. According to the American College of Gastroenterology, people with anxiety tend to swallow an excessive amount of air, which can lead to bloating. People with ill-fitting dentures also have the same problem.
You may also experience bloating if you have a gastrointestinal condition such as Crohn’s disease or irritable bowel syndrome. Women also may have issues with bloating that accompany premenstrual syndrome. Constipation can also cause you to feel more full in your belly. And you can also develop abdominal distention and gas if you have too many friendly bacteria in your gut.
Of course, what you eat may also play a role in excess gas production that leads to bloating. Your digestive system isn’t able to break down certain carbs found in foods like beans, broccoli, and cabbage. So when they reach your large intestines, the friendly bacteria break these carbs down and create hydrogen and carbon dioxide gasses.
If you have a food intolerance, such as lactose intolerance, and you consume a food with the known offender, you may experience the uncomfortable belly bloat.
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How To Prevent Bloating: Five Gas
Find out how to prevent bloating with these expert-approved tips
Bloating is a common problem for many people, but it often can be avoided if you know how to prevent bloating. Whether your bloating is due to constipation, or you have an underlying medical condition, there are several steps you can take to reduce the amount of gas youre producing, or improve your gut microbiome to support healthy digestion.
However, if your bloating is persistent and painful, you should visit your doctor to rule out any more severe underlying causes that might be contributing. You may also need to speak to a dietician about potential dietary triggers that could be causing bloating and discomfort.
So how can you prevent bloating? Weve spoken to experts for their top gas-busting tips to help you feel comfortable and gas-free from simple changes to your eating habits, to the best probiotic. Plus, find ways to improve gut health here at Live Science.
Drinking And Water Bloat
When you drink water, it travels down the esophagus and into the stomach. From there, it’s absorbed into the bloodstream where it’s used to hydrate the cells. However, this process is slow, so water will likely collect in the small intestine while the body registers that it’s available. This can explain why your stomach feels full after drinking water.
Water bloat is also described as distension of the stomach, which has been linked to excess fluid in the digestive tract. In a 2012 study published in ISRN Gastroenterology, researchers found that an increased volume of fluid is retained in the small intestine and leads to bloating. They found that the excess water is absorbed overnight, explaining why a bloated stomach at night is often flat by morning.
Water bloat is different from regular bloating â which involves excess air or gas in the stomach â but it’s still a cause of stomach distension. Though it can be uncomfortable, water bloat usually goes down after the water is processed by the body.
Read more:How to Get Rid of Water Retention Fast
Also Check: What Is The Definition Of Diarrhea
Does Drinking Too Much Water Cause Bloating
It is very important to distinguish between abdominal bloating and edema as these conditions are due to different mechanisms. In healthy individuals, water intake alone does not cause bloating.
Water retention or edema is normally caused by excessive salt intake. Due to the high sodium levels in the blood, the body starts storing water in the superficial tissues, particularly observed in the lower extremities.
While edema is not caused by excess water consumption, drinking copious amounts of water at once can cause your stomach to distend in the same way eating a large meal would. In addition, drinking water quickly can cause you to ingest more air , which can create a feeling of fullness. This is known as abdominal bloating and is usually a temporary issue.
Edema is swelling caused by the retention of fluids in the superficial body tissues, most commonly seen in the lower extremities. Edema can be caused by drinking too much water and usually requires medical evaluation to determine the cause.
What Naturally Reduces Bloating
You may be able to naturally reduce bloating by eating more slowly, avoiding certain foods and drinks, and exercising more. Peppermint or ginger tea, which have been said to help with digestive issues, could help too. Eating foods with probiotics, like kimchi, kefir, yogurt, and kombucha may help naturally prevent bloating.
Also Check: Can Probiotics Help With Bv
Wear Compression Socks Or Leggings
Compression socks are becoming more popular and easier to find. They are available at athletic clothing stores and many online sites.
Compression socks are made to fit tight. They may even feel a little uncomfortable at first. The purpose of compression apparel is to squeeze your legs and prevent fluid from accumulating.
Slow Down When Eating
Bloating happens when your gastrointestinal tract becomes full of air or gas.
Here are some tips for slowing down when eating:
- Drink water between bites.
- Chew food for 10 to 15 seconds before swallowing.
- Eat small snacks if you’re going a long time between meals as it’s harder to eat slowly when very hungry.
- Put utensils down between bites.
Quick tip: Drinking out of a straw and chewing gum can also cause you to take in excess air. If bloating is a regular problem for you, try avoiding straws and chewing gum.
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You’ll Have Better Workouts
Water helps to transport oxygen and glucose through your body, so youll have more energy during your workout. Plus, it acts as a lubricant for your joints and muscles. Make sure to drink frequently two hours before your workout, every 20 minutes during and directly afterward to keep your body properly hydrated.
Fast Facts On Water Weight:
- Water normally makes up 50 to 60 percent of an adults total body weight. Any extra water being held in the body is referred to as water weight.
- When water builds up in the body, it can cause bloating and puffiness, especially in the abdomen, legs, and arms.
- Water levels can make a persons weight fluctuate by as much as 2 to 4 pounds in a single day.
- Severe water retention can be a symptom of heart or kidney disease. More often, it is temporary and goes away on its own or with some simple lifestyle changes.
There are a variety of ways a person can lose water weight quickly and naturally. We look at the most effective techniques:
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So Here Are The Key Weight Loss Benefits Of Drinking Water Sufficiently Throughout The Day:
1. Prevents bloating: While we know bloating is also due to excess water retention in the system, drinking more water can actually reduce your bloating. This may sound conflicting, but its true, because what drinking the extra water does for you is that it naturally flushes out your systems of the excess water and sodium in them. This maintains a flow of the body waste and you are able to remove the causes of bloating through excess sweating, urination and defecation. This is because water plays a key role in excretion, and transportation of your waste to the respective centres for elimination. The entire digestive system, from saliva production to excretion depends on your water intake, so best keep it sufficient.
2. Oxygenates the body: Your blood is made up significantly of water and carries numerous important minerals and fuel around your body. Nutrients and minerals dissolve in your bodily water, making it possible for them to reach different parts. Oxygenation ensures proper functioning and energy supply to your muscles in particular, which can boost your exercise routine by avoiding cramping.
4. Boosts performance during exercise: Research suggests that dehydration reduces your performance in activities longer than 30 minutes. This hampers your workout routine and troubles your weight loss plans.
Spironolactone For Weight Loss
No scientific research has evaluated spironolactone specifically for weight loss. But it makes sense that spironolactone might reduce weight in some people, especially those with fluid retention.
Spironolactone works as a diuretic, which means that it causes the body to remove extra fluid. Reducing fluid in the body can result in body weight loss.
Its important to keep in mind that this kind of water-weight loss is not the same as healthy weight loss due to reduction of body fat or body mass. These require good nutrition and exercise.
Weight loss due to fluid reduction might not be long-lasting. Decreasing body fluid too much can result in dehydration. Once body fluid levels return to normal, the weight will return.
Spironolactone has been studied in women who have bloating and swelling due to premenstrual syndrome .
Spironolactone can cause significant improvement in these symptoms by reducing fluid retention. As a result, some doctors prescribe spironolactone for women who develop bloating and weight gain from water retention due to PMS.
Spironolactone comes in 25-milligram , 50 mg, and 100 mg tablets. Your doctor will tell you what dosage is right for you
Spironolactone is generally safe to take. Some people can experience side effects such as:
- breast swelling and pain in men
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Try Out Compression Socks
Compression socks are tight stockings that apply gentle pressure to your legs and ankles. They work to boost circulation to the legs as well as promote lymphatic drainage and prevent blood from pooling in the veins. People tend to wear compression socks on long flights to help with blood flow. They’re also a lifesaver when it comes to reducing leg swelling and inflammation, not to mention a potential natural remedy for varicose veins.
It’s important to mention that some people may be more sensitive than others when it comes to retaining water. When it comes down to it, the exact reason you’re retaining water applies to you individually. What works for someone else might not be helpful to you, so use caution when it comes to hastily taking on a new trend, and consult a physician first.
- What foods make you bloat?
Water retention is often caused by eating too much salt, processed foods, and not drinking enough water. Corn, lentils, dairy, garlic, onions, soda, and non-nutritive sweeteners can also cause bloating. Even chewing gum can be a source of bloat, as it causes consumption of air.
- What should I eat when bloated?
Eating foods like celery, fennel, asparagus, lemon, and ginger can help relieve bloating.
- How long can bloat last?
After a meal, bloating can last for two hours or more. Eating the above foods can help speed up the process.
Cut Back On Refined Or Artificial Sugars
Studies have found that sugar and sugar alcohols are a major cause of bloating. Sugar alcohols, in particular, are metabolized differently by the body and are often not digestible. Because the body struggles to absorb and utilize sugar alcohols, you can experience symptoms like bloating.
So cut back on the sweet stuff. And if youre already on a low-sugar diet, its best to steer clear of artificial sweeteners and sugar-free products.
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Fennel Tea Is Yet Another Great Option
Robynne Chutkan, M.D., an integrative Gastroenterologist and founder of the Digestive Center for Women told Bustle in 2016 that fennel is a great natural remedy for bloating because it’s chock full of gas-reducing oils perfect for when you’re feeling gassy.
You can either buy fennel tea bags or make your own fennel tea by adding crushed or whole seeds in a cup of boiling water and steeping for 10 minutes.
Drinks With High Sodium Levels
Shop bought vegetable juices and canned soups might be marketed as healthy, but this isnt always the case.
Theyre often packed with sodium which is a big offender when it comes to bloating.
While it still isnt understood why exactly sodium causes bloating, a contributing factor could be that it causes water retention.13
Read Also: Can Too Much Fiber Cause Bloating
What Are Water Pills
Essentially, Bakshi tells us, Water pillsalso known as diureticsare a class of medication used to help the kidneys decrease the amount of water in the body.” Typically, she adds, theyre prescribed to a patient by a medical professional to help with high blood pressure, heart failure, and edema. If taken at the prescribed dosage, they can be very useful for people who actually need to take them, she says. Some people have likened water pills as a solution to migraines, but there’s little evidence to back this up, and experts agree you should only take them as directed by your physician.
Prescriptions Water Pills Can Be Helpful If Youre On Your Period
While itâs not recommended for healthy women to take any kind of water pills, there is one exception: to reduce period bloating. According to Anegawa, itâs fine for women to take prescription water pills to help de-puff unexplained leg swelling or bloating caused by PMS, says Anegawa.
Again, thatâs prescription-only, so donât head to your nearest drugstore for diuretics. Instead, bring up the issue to your ob-gyn, who may prescribe water pills to take before your period or whenever you tend to feel super-inflated. Since your physician will be keeping an eye on your dose, youâll reduce your risk of serious side effects and have someone to call if something feels off.
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How Does Diurex Work
To understand how Diurex works, we have to understand how a diuretic works.
Generally, diuretics increase urination in the body. It does this by making your kidneys release more sodium in your urine. The sodium then takes water from your blood along with it into your urine. This decreases the amount of fluid in your bloodstream, which decreases the pressure in the blood vessel walls. This leads to the reduction of swelling, bloating, and fullness.
Be Mindful Of Food Intolerances
Its important to be aware of any food allergies or intolerances that you may have, as these can contribute to bloating.
For example, lactose intolerance the inability to digest the natural sugar found in milk can cause symptoms like bloating, fullness, gas, stomach pain, and diarrhea .
Similarly, those with celiac disease a sensitivity to gluten may experience digestive issues like bloating after consuming gluten-containing foods like wheat, barley, and rye .
Additionally, people with irritable bowel syndrome are sometimes advised to limit foods high in fermentable oligo-, di-, mono-saccharides, and polyols , which are carbs that are poorly absorbed in the digestive tract, to reduce gastrointestinal symptoms .
Being aware of which foods trigger your symptoms can help you modify your diet to prevent issues like bloating. Try keeping a food and symptoms journal for a few weeks to identify when your symptoms may arise.
Certain food intolerances can cause bloating and other digestive issues for some people. Identifying and avoiding triggering foods may limit your symptoms.
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