Menopausal Hormonal Belly Bulge
Weight gain is a common effect of menopause. The hormonal changes that contribute to weight gain actually begin during perimenopause, a few years before menopause.
Menopausal weight gain primarily affects the abdomen. Factors that contribute to belly fat at this stage of life include:
- fluctuations in hormones such as estrogen
- sleep deprivation
Why Bloating Happens And How To Prevent It
Today, people of all shapes and sizes will stare down at their waistbands, dumbfounded by a button so easily clasped just the other day. Bloating happens even to the leanest of people, but there are steps you can take to reduce bloating before it starts. Follow these tips to keep those skinny jeans front and center in your wardrobe.
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.
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What Foods Bloat Your Stomach
20 Foods and Drinks That Help with Bloating Avocados. Avocados are highly nutritious, packing a good amount of folate and vitamins C and K into each serving . Cucumber. Cucumbers comprise about 95% water, making them great for relieving bloating . Yogurt. Berries. Green tea. Celery. Ginger. Kombucha.
Skip Your Morning Cup Of Coffee
As much as we love the benefits of coffee, drinking it when you’re trying to get rid of belly bloat in 24 hours or less is a no-no.
“Consuming beverages that are high in sugar or caffeine can not only be dehydrating but, in some cases, can add to excess calorie intake, too,” explains Smith. When your body is dehydrated, it will hold onto water, which causes excessive bloating.
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What Causes Abdominal Fat Gain
Unlike stomach bloat that comes and goes throughout the day, abdominal fat, also called visceral fat, sticks around unless you make permanent changes to eliminate it. Abdominal fat usually the result of overall weight gain. This happens when you consume more calories than your body is burning.
For some people, abdominal fat is the result of an unbalanced diet and minimal physical activity. But for others, it might be caused mainly by diet, and more specifically, eating too many calories. This can happen even though they exercise regularly.
Foods that can contribute to abdominal fat gain include:
- sugary foods and drinks
- foods with high levels of trans fats
According to a , carrying excess fat around your midsection can put you at risk of:
- type 2 diabetes
Rule Out Medical Conditions
In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.
Inflammatory bowel disease, including Crohns disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome , can also cause this symptom.
Gynecological conditions, such as endometriosis and ovarian cysts, can also cause pain, swelling, and feelings of bloating in the abdominal area.
People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.
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Consider A Low Fodmap Diet
If you find that bloating is coupled with other GI symptoms and you have not been able to pinpoint the foods or lifestyle practices that are causing it, a low FODMAP diet might be a beneficial next step. The FODMAP diet is a short-term elimination diet that can help individuals with ongoing GI distress, such as bloating, determine which foods are causing their symptoms.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Put more simply, FODMAP foods are fermentable carbohydrates. FODMAP foods include a variety of vegetables, fruits, grains, dairy products, seeds, and beans that contain any of the saccharides or carbohydrates listed above. You will want to avoid foods that contain these carbohydrates initially when starting a low FODMAP diet to find what is causing your GI discomfort. It may seem complicated, but its a simple matter of choosing from a variety of common foods and avoiding others. Keeping a list of preferred foods handy when grocery shopping or eating out will ensure that you make the right FODMAP choices.
Low-FODMAP-friendly foods include blueberries, strawberries, kiwis, citrus fruits, carrots, celery, spinach, potatoes, rice, oats, cornmeal, gluten-free bread, and lactose-free milk products.
For more information about the low FODMAP diet and foods, check out Low FODAMP Diet, Simplified.
Eat At Regular Intervals
Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.
Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.
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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.
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Six Simple Ways To Say Bye To Bloating
You may expect to feel bloated after an extra-large holiday meal topped off with a slice of apple pie. You may even prepare for overindulgence by wearing your most forgiving pair of leggings or elastic-waist pants. But sometimes, it feels like bloating visits unexpectedly and then sticks around too long.
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How Do You Treat Bloating
If you experience bloating that can’t be avoided, there are over-the-counter medications that can help ease discomfort.
- Antacidscontain simethicone, which adhere to bubbles in the stomach so that gas is more easily released.
- Lactaid contains lactase, which can help prevent gas for people with lactose intolerance.
- Pepto-Bismol, which is the brand name for bismuth subsalicylate,may help reduce bloating caused by an upset stomach.
- Beano is a product that contains an enzyme called alpha-galactosidasethat breaks down complex carbohydrates into more digestible sugars. This helps prevent gas.
- Probioticsare “good” bacteria that help maintain the health of the digestive system. They can be found in foods such as yogurt as well as in OTC supplements.
- Movement and massage,like a walk around the block or an abdominal self massage, can help get gasses in the digestive system moving.
Avoid Rapid Weight Gain
Rapid weight gain is linked to bloating for several reasons.
First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .
If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.
Summary
Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.
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Common Causes Of Bloating
The following are some common reasons why you might feel bloated. In most instances, these causes of bloating can be reduced or eliminated by practical diet and lifestyle changes.
Healthy eating. Believe it or not, healthy foods are the reason for a bloated stomach. Whole veggies such as cabbage, brussel sprouts, and carrots and legumes such as beans, can cause extra air to get trapped in your belly, giving you that uncomfortable and bloated feeling. Foods high in fiber and lactose can also cause bloating since they release hydrogen and methane, which are bloating gases. Certain fruits like apples, pears, and watermelon can also cause bloating because of the high ratio of fructose to glucose.
Consuming diet products. Sugar substitutes found in many diet foods, such as sorbitol and xylitol) can cause you to feel bloated and uncomfortable. Ingesting too much of these or any artificial substances can cause bloating.
Fizzy drinks. Bubbly drinks like soda, champagne, or seltzer can do a number on your stomach because of the carbonation. When you ingest these drinks, the bubbles expand in your gut, which leads to that bloated feeling. This is also true of popular probiotic, naturally fermented drinks like kombucha, which can cause gas, bloating and loose stools.
Recovery from a stomach bug. Many people experience bloating after having a stomach virus or bug. Thiss because of the bacterial overgrowth that occurred in the small intestine as a result of the infection.
Foods That Cause Bloating According To Nutritionists
Your salad is not as innocent as it looks.
Sometimes stomach bloat can be easily traced back to that huge-ass brunch you had with your BFFs. But other times, its a complete mystery.
One person’s poison is another person’s medicine. What one person’s gut tolerates can vary to the next, says Kelly Schmidt, RD.
In fact, bloating can happen even if you’re all about the salads and healthy snacks. So it’s important to know that you shouldn’t avoid super-healthy foods just because they make you bloated.
The key is to eat these foods strategically, says Cynthia Sass, RD, and author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. As in, you may want to avoid potential bloaters if you know you’re going to give a presentation at work, but definitely don’t nix nutrient-rich foods from your diet altogether.
Curious what your culprits may be? These are some of the most common foods that cause bloating.
Sorry, La Croix addicts: your fav bevvy might be giving you major bloat.
“I think most people are aware that sugary sodas trigger bloating,” says Sass. But the bubbles that give any sparkling drink its fizz are also a factor. Even without any sweetener, that carbonated gas can inflate your belly like a balloon.
To see if this is the culprit, Sass suggests you try eating the same meal or snack with flat water, then with sparkling, and compare how you feel.
Key word: temporarily. If youve got nowhere to be tonight, pop away.
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How To Get Rid Of Bloating Fast According To Dietitians
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Stocksy / Design by Dion Mills
Bloating happens to everyone. And while it’s not something you need to get rid of, if it’s causing you discomfort there are ways to find relief. In a perfect world, we’d all subscribe to a balanced diet filled with organic veggies, gluten-free grains like quinoa, and easily digestible proteins like chicken and fish. We’d trade in happy hour cocktails for water and manage to avoid any trace of fatty, salty foods. While a bit idealistic, this is what Charles Passler, DC, founder of Pure Change and nutritionist to celebrities like Bella Hadid and Adriana Lima, recommends for avoiding the common feeling of belly bloat altogether.
Unfortunately, busy schedules and the convenience of a quick takeout meal can make it difficult to stay on track. Add in other factors that may lead to bloating like dehydration, constipation, PMS, and you can be stuck with an uncomfortably bloated stomach despite your best efforts. Fortunately, there are ways to combat belly bloat for quick relief from even the worst symptoms of this pesky digestive problem. We spoke to Passler and other health experts on how to get rid of bloating fast, so you can get back to your routine and feel your best.
Here are 20 things to do the minute you feel bloated.
Other medicinal bitters that may aid with digestion include dandelion, gentian root, burdock, yellow dock, and Angelica.
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:
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How Do You Fart Instantly
Just like you swallow air to make yourself burp, similarly by letting air in and out of your ass can make you fart easily. For this lie down on flat ground and pull your legs towards your head. Now relax your rectum and let the air seep in slowly. Keep at it until you feel bloated and a butt bomb bubble up.
Things To Tell Your Doctor:
- Is the symptom located in the upper or lower abdomen?Is it in a concentrated area?
- Is your bloating or distension associated with burping?
- Do you experience nausea or vomiting?
- Is the symptom associated with pain in your abdomen?Upper or lower?
- Does the bloating or distension relate to passing gas or a change in your bowel habits ?
- Are your symptoms related to food? Which ones?
- Do they occur right after eating?
- Do your symptoms increase during the day or improve during night hours?
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How To Tell The Difference Between Belly Fat And Bloat
One easy way to tell the difference between bloat and belly fat is to note belly fat does not cause your stomach to expand wildly throughout the course of a day bloat does. One other way to tell the difference between bloat and belly fat is you can physically grasp belly fat with your hand, you cannot with bloat.
Look For Foods Rich With Probiotics
Probiotics are bacteria living in our digestive tract.
They can help reduce bloating, optimize digestion, improve immunity and add a nice glow to your skin.
You can get your probiotics into your diet through Shakeology, organic yogurt, kefir, fermented foods, or even a probiotic supplement.
If you have a sensitivity to dairy, its best to skip yogurt and dairy products as they will also cause stomach issues.
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How Can I Flatten My Stomach Naturally
The 30 Best Ways to Get a Flat Stomach Losing the fat around your midsection can be a battle. Cut Calories, but Not Too Much. Eat More Fiber, Especially Soluble Fiber. Take Probiotics. Do Some Cardio. Drink Protein Shakes. Eat Foods Rich in Monounsaturated Fatty Acids. Limit Your Intake of Carbs, Especially Refined Carbs.
Yogurt That Is Super High In Sugar Can Cause Fermentation In Your Body
When it comes to yogurt, it all depends on what kind you’re consuming. Plain yogurt can actually help your stomach because it contains probiotics, which are known to regulate digestion.
However, if you’re eating flavored yogurt that’s high in sugar, you’ll have more fermentation going on in your body, which means more gas and bloating.
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When Should You See A Healthcare Provider For Bloating
Bloating is rarely a sign of a serious medical problem. However, bloating that is long-term and doesn’t respond to changes in eating habits or OTC treatments can sometimes be associated with certain diseases and conditions such as:
- Irritable bowel syndrome
- Kidney or heart failure
If you notice you’re frequently bloated or that you become bloated after eating certain foods, you may want to make an appointment to see your healthcare provider. Try to note what triggers your bloating and bring these notes to your appointment.
What Does A Stress Belly Look Like
A stress belly refers to abdominal swelling caused by an excess of stress. It presents itself in a residual layer of excess fat on the stomach area. Cutting out unnecessary comfort eating, sugary foods and drinks, getting enough sleep, and try low-intensity exercises to help soothe your body rather than irritating it further and adding more undue stress.
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