How Can I Prevent Stomach Bloating
If your stomach bloating is caused by diet or alcohol, you can help prevent it by making some lifestyle changes. Some good general guidelines include:
If the cause of your bloated stomach is something more specific, such as specific food intolerance, perimenopause or a medical condition, you might need a little help with diagnosis, treatment and prevention. Some options include:
Distention Of The Stomach Caused By Overeating Or Gas
Robert Burakoff, MD, MPH, is board-certified in gastroentrology. He is the vice chair for ambulatory services for the department of medicine at Weill Cornell Medical College in New York, where he is also a professor. He was the founding editor and co-editor in chief of Inflammatory Bowel Diseases.
Bloating is stomach distention due to pressure inside the organ. This uncomfortable feeling of fullness or tightness can make your stomach appear larger.
This article looks at the causes and symptoms of bloating plus how to treat and prevent it, and when it’s concerning enough to call your healthcare provider.
Why Is My Stomach Bloated
The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it may be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. Your menstrual cycle is another common cause of temporary bloating. Sometimes a bloated stomach can indicate a more serious medical condition.
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What Can I Do To Reduce Water Retention
- Eat less salt. It is important that you eat less salt, junk food, and processed foods to reduce edema. Read labels and stay away from foods that are high in salt. Take the salt shaker off the table. Do you really need that extra salt on your food?
- Calcium supplements. It is believed that calcium supplements taken during meals can help reduce the retention of water.
- Magnesium. A study found that women who took 200 mg of magnesium daily had less water retention during PMS. Magnesium is found naturally in dark chocolate, green vegetables, nuts, and whole grains.
- Exercise. Working out during your period will help you avoid weight gain and water retention. It increases the flow of blood to your kidneys and helps carry excess water out of your body.
- Stay hydrated. It may sound counter-intuitive, but one of the best ways to avoid water retention is to stay hydrated by drinking a lot of fluid. This fluid helps the kidneys remove excess water out of your body.
- Natural diuretics. Another way to reduce water retention is to drink a natural diuretic such as lemon water and eat grapefruit.
Tips To Reduce Bloating
Fortunately, there are steps that you can take to reduce period bloating, which include:
- Physical activity: Getting regular physical activity has been proven to relieve PMS symptoms like bloating. Aim to exercise most days of the month.
- Diet: Avoid foods that can cause or worsen bloating. Stay away from foods that contain caffeine, salt, or sugar right before and during your period.
- Eat slowly: Eating too quickly can lead to swallowing air, which causes bloating. Try to slow down at meal times and avoid chewing gum and carbonated drinks, as these foods can also result in swallowing air.
- Sleep: A lack of sleep has been linked with increased PMS symptoms. Aim for seven to nine hours of uninterrupted sleep if possible.
- Stress reduction: Women who report feeling stressed are more likely to experience PMS symptoms. Try relaxation techniques like yoga, meditation, and massage to improve your symptoms.
- Avoid tobacco: Smoking may worsen PMS symptoms like bloating.
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What Is A Bloated Stomach
A bloated stomach is first and foremost a feeling of tightness, pressure or fullness in your belly. It may or may not be accompanied by a visibly distended abdomen. The feeling can range from mildly uncomfortable to intensely painful. It usually goes away after a while, but for some people, its a recurring problem. Digestive issues and hormone fluctuations can cause cyclical bloating. If your bloated stomach doesnt go away, you should seek medical care to determine the cause.
Cut Back On The Beans
Their reputation precedes their entrance and exit. You don’t have to give them up entirely , but try not to overdo them in your pregnancy diet.
Other foods in the gas club include cabbage, onions, fried foods, sugary foods and rich sauces. Avoid those that you’re probably better off steering clear of anyway , and moderate your intake of the others .
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Excess Gas Can Build Up
Gas is a normal part of digestion, but if it builds up in your intestines, it may cause bloating and pain. Gas happens when food that is not digested is broken down in your colon. This process produces methane and hydrogen, which you pass naturally as gas.
If you do experience bloating due to gas, modifying your food intake may help. Here are some common drinks and foods that can cause bloating:
- Foods high in fiber or fat
- Fried and spicy dishes
- Carbonated drinks, such as soda or beer
- Lactose found in milk, cheese and yogurts
Over-the-counter supplements can even trigger bloating.
Food Sensitivity Intolerance And Allergy
Food sensitives occur when your body isn’t able to process certain substance. When you eat foods containing that substance, it triggers an immune reaction that produces symptoms but is not life-threatening .
Common substances that can trigger food sensitivities and intolerances are:
- Gluten, a protein found in wheat and other grains, for reasons that are yet unknown
- Lactose, a sugar in dairy products, in people who lack the enzyme needed to digest it
Food allergies can range from mild to life-threatening. A substance in food you’re allergic to triggers an immune-system response that leads to symptoms, including bloating.
Common food allergies include:
- Milk and other dairy products
Most bloating doesn’t need medical care. To manage it on your own, you can try:
- Movement: Walking and other simple exercise can help get the digestive system moving
- Abdominal self-massage: Also can help get gasses moving through the digestive tract
- Over-the-counter medications and supplements: Can help ease or prevent bloating
OTC medications and supplements for bloating include:
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When Bloating Is A Sign Of Something More Serious
Each of the previous reasons for bloating can be overcome through diet, exercise, and mindful living. Although not as common, bloating may be an indication of a more serious condition that requires medical attention. The following are three conditions and what to look for.
Irritable Bowel Syndrome is a disorder that causes a change in bowel habits such as constipation, diarrhea, or both. These changes can cause stomach pain. If you are diagnosed with IBS, youre not alone according to the International Foundation for Functional Gastrointestinal Disorders, 10-15 percent of Americans have IBS. If you notice these symptoms or think you have IBS, see your doctor.
Crohns Disease is a chronic inflammatory bowel disease that can cause bloating. It is accompanied by nausea, vomiting, weight loss, and/or fever. If you experience a combination of these symptoms, visit your doctor to get tested for Crohns disease.
Cancer. Dont panic! Most of the time bloating is a result of something very treatable. However, in rare cases, it can be a sign of a more serious illness such as cancer. If your bloating is combined with symptoms such as blood in the stool and weight loss, you may want to see your doctor who can check you for pancreatic or stomach cancer .
What Is Bloating And Why Does It Happen
Bloating occurs in your abdomen and can cause you to feel extremely full, as if there’s no more room in your stomach. Your tummy might look slightly bigger or, in some cases, balloon significantly. This can be uncomfortable and even painful, especially if you are wearing tight clothing.
Most of the time, bloating is no cause for concern. Normal bloating occurs when the gastrointestinal tract becomes filled with air or gas, which often happens after you eat food. Some foods produce more gas than others, hence why you might bloat more after certain meals.
There are also other simple explanations for your bloating. As well as the types of food you eat, bloating can be caused by overeating. Constipation, weight gain, reflux and swallowing air can all also lead to bloating. In some, but not all, bloating can be a side effect of menstruation or hormonal changes in the premenstrual period too.
Some of the main triggers for normal bloating include:
- Eating foods high in salt.
- Eating lots of carbohydrates.
- Excess wind.
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Effects On The Lymphatic System
The lymphatic system is a network of vessels that drains fluids called lymph from the body. This network, part of the immune system, helps manage your bodyâs fluids and can be largely disrupted by surgical procedures and cause bloating.
The trauma your body experiences during surgery can also lead to lymphatic leakage and subsequent swelling when the lymphatic channels are injured during the procedure.
After a surgical procedure, you may experience bloating or swelling around the affected area as your body works to heal itself. As the body sends thousands of cells to the affected area, itâs also normal to observe bruising and swelling in the body, further indicating that your body is repairing itself.
While critical to the bodyâs healing process, such effects can sometimes be uncomfortable but usually heal without treatment or intervention.
Reasons Why You Feel Bloated All The Time
Being bloated is no fun, and weve all been there. Whether it was an ice cream sundae bar or Chinese buffet, theres been a time that we just ate too much and had to loosen the belt a few notches just to get some extra relief. However, bloating can happen for a number of reasonssome not related to foodand Matt Hoffman, FNP, clinical assistant professor with the Texas A& M College of Nursing, breaks down why youre feeling uncomfortable and a little extra puffy in your midsection.
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What Causes Fibroids To Grow
The exact science behind why fibroids only affect certain women, and why they grow to a pathological size in only a portion of them isnt entirely clear. An over-abundance of sex hormones, genetics, vitamin D deficiency, exposure to toxins, diet, and a number of complex biological factors have all been linked to faster fibroid growth.
Estrogen and progesterone are two sex hormones that stimulate the development of the uterine lining during each menstrual cycle. It has been observed that fibroids contain more estrogen and progesterone receptors than normal uterine muscles do, and its well accepted that these hormones stimulate fibroid growth.
Fibroids do tend to shrink after menopause when hormone levels decline. By a similar mechanism, pregnancy appears to protect women against fibroids and fibroid growth.
Opt For Smaller Meals
The more food you pump into your stomach at a sitting, the more gas you’ll be pumping out. Fueling up on six small meals a day or three moderate ones plus two or three snacks will not only keep your nutrition levels constant to better nourish your baby, they’ll prevent your digestive system from getting overloaded, keeping gas pains and heartburn in check.
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What You Eat Or Drink
What you eat or drink can also lead to bloating.
- Gum and carbonated beverages:These can increase the amount of air you swallow.
- High-fiber foods: These can increase healthy gut bacteria, which can cause bloating if you aren’t used to eating them.
- Alcohol:Wine, beer, and hard alcohol may cause temporary bloating by irritating your stomach lining.
Say Goodbye To Bloating
Sometimes, no matter what you do, you just cant keep the bloat from plaguing you. There are many ways you can combat bloating, including:
- Trying gas relief capsules. Anti-gas medication can move extra air out of your digestive tract.
- Taking a warm bath. There are two benefits to this method: The heat of the bath can relieve your sore abdomen, and the general relaxation a bath provides can help your gastrointestinal tract function better.
- Replacing sodas with water. You may love the jolt of caffeine you get from soda, but if your belly is suffering, its a good idea to switch to good old water for a while.
- Going for a walk. Physical activity gets your bowels moving and allows you to work the gas out of your body.
- Using peppermint capsules. Peppermint relaxes the intestinal muscles, allowing gas to work its way out of the system.
- Massaging your abdomen. When you massage in the path of your large intestine, you can get your bowels moving and relieve some of the bloating pressure. However, dont continue massaging if it is causing you any pain.
- Eating more fiber. If you choose to increase your fiber intake, do so over the course of several days. When you eat too much fiber in a day, that can actually cause even more bloating.
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When Should I Be Worried About Abdominal Bloating
See your healthcare provider if your bloated stomach:
- Gets progressively worse.
- Persists for more than a week.
- Is persistently painful.
- Comes with symptoms of illness, such as fever, vomiting or bleeding.
A note from Cleveland Clinic
A bloated stomach is not a pleasant feeling. While its a common experience and usually temporary, you may become weary of the cycle. Spending a little focused attention on the problem to identify the cause can be well worthwhile. Try recording your symptoms and possible triggers in a journal. Note diet, hormonal and stress factors. When in doubt bring your notes to a specialist for professional guidance. The different factors that contribute to bloating can be complex and difficult to parse, but medical testing can help. As always, seek medical attention if your symptoms are persistent or severe.
How Do You Stop Bloating Before Your Period
To help limit bloating before your period, you can try the following:
- Avoid salty foods.
- Eat potassium-rich foods.
- Try natural diuretics .
- Avoid refined carbohydrates. They can cause an increase in blood sugar levels, which further raises insulin levels and causes the kidneys to retain more sodium.
- Exercise regularly.
Your health care provider can provide further advice on other possible remedies for water retention, such as diuretics.
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Behaviors Food Choices And Activity
Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow air. Bulky foods such as lettuce, cabbage, and dense breads not chewed into small enough pieces increase swallowed air.
Typically, swallowed air contains oxygen, nitrogen and carbon dioxide. It tends to not have a foul smell, but it does contribute to the discomfort associated with gas.
People vary widely in how sensitive they are to gas production. Keeping a food record to document incidences of gas in relation to foods eaten can shed light on whether food or behavior may be aggravating the situation.
Bloating That Doesnt Go Away
For bloating to be potentially worrisome, it generally needs to have lasted for more than two weeks in a month, says Monique Swain, MD, an obstetrician and gynecologist at Henry Ford Health System in Detroit.
If bloating doesnt go away after making simple diet swaps or going to the bathroom, speak up. If bloating is persistent and does not vary with changing eating habits or bowel movements, it is a good idea to seek medical care, adds Alex Hewlett, DO, associate professor of medicine at the University of Nebraska Medical Center.
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When To Talk To Your Health Care Provider
Bloating can be normal, but it can also be a sign of serious conditions. Its important to keep track of what foods cause you to feel bloated, but also note if you experience other symptoms that have accompanied bloating.
If you notice a drastic change in weight or changes in your bowel movementssuch as changes in color or consistencyyou need to tell your provider that as well, as they can be signs of an underlying condition, Hoffman said. If you ate too much and are having trouble digesting your food, then you know that was the likely cause of your bloating and cramping, but if its come on suddenly with a healthy diet, you should err on the side of caution and visit your provider.
Media contact: Dee Dee Grays, , 979.436.0611
How Much Bloating Is Normal 7
Melbs6 · 07/01/2020 19:33
Im 7 weeks today and I am so bloated its painful. My jeans which were on the big side before I got pregnant are now uncomfortably tight and I can barely do them up. When I look in the mirror I already look 5 months pregnant. I know it cant be a bump because Im only 7 weeks. This is my first so I have no idea if this is normal or not? Is it normal? And does anyone know any antibloat remedies that are safe in pregnancy? Thanks x
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