How To Reduce Bloating Fast
Bloating is an uncomfortable sensation characterized by a tight or full feeling in the abdomen, which is normally caused by water retention or excess intestinal gas that cannot escape. It is normally a short-term problem that goes away on its own relatively quickly, but if it occurs too often, it can nonetheless lead people to seek solutions. Read on for tips on how to easily reduce bloating fast.
Take Digestive Enzyme Supplements
Certain over-the-counter products may also help with bloating, such as supplemental enzymes that can help break down indigestible carbohydrates.
Notable ones include:
- Lactase: An enzyme that breaks down lactose, which is useful for people with lactose intolerance.
- Beano: Contains the enzyme alpha-galactosidase, which can help break down indigestible carbohydrates from various foods.
In many cases, these types of supplements can provide almost immediate relief.
If youre interested in trying a digestive enzyme supplement, a wide .
Summary
Many over-the-counter products can help fight bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components.
Are There Side Effects
The most common and expected side effect of a water retention tablet like Bloat Reduce is increased urination. You want this side effect to occur in fact as that means the product is working to get rid of bloat. This is known as a diuretic effect.
If you are someone who already has low estrogen, taking Bloat Reduce may cause it to be lowered too much which may cause joint pain and headaches.
You can judge if your estrogen is low if you are not holding water bloat, you are not fatigued, and you don’t have excess fat around the breasts or lower abdomen.
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Causes Of Stomach Bloating
It can be challenging to determine the cause of stomach bloating. Some known causes of stomach bloating include:
- Excess gas in the intestine
- Small intestinal bacteria overgrowth
- Irregular amounts of microorganisms in the bowel
- Sensitivity or intolerance to food
- Sensitivity of perception to digestive tract
- Spinal curvature of the lumbar spine resulting in lessened abdominal capacity for gas
- Gastroparesis, a motility disorder that delays the stomachs ability to empty itself
- Anxiety, depression, and other gut-brain connections
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.
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Can You Reduce Bloating In A Day
This is a commonly asked question along with “how to reduce bloating in minutes” as many people have to deal with the uncomfortableness of bloating and gas.
To reduce bloat and water retention quickly you really need to monitor what you are eating, your water intake, and your daily habits.
Below are some tips to reduce a bloated stomach before a wedding, overnight, or in 24 hours!
Look Out For Over The Counter Medication
Youll always want to find out more about the over the counter medications available. These tend to be cheaper, and youll be able to try different ones to find the ones that work for you.
The benefit is youll have the chance to read all the ingredients. You can check side effects before you get them, so youre not disappointed to find out you cant take them in the end.
You also have herbal stores available for over the counter products. Look out for those that have natural fibre sources for constipation or those that offer alternatives for some of your favourite foods so you can avoid intolerance or allergy problems.
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Poorly Functioning Stomach/ Intestinal Muscles
In some people bloating may be due to the intestinal muscles not functioning properly, such that air is not transported through the digestive tract and expelled as it ought. Fats have a similar effect on the intestines. In both cases, food, air, and liquid accumulate causing bloating and/or distention.
Use the chart above to help you figure out the cause of your bloating.
What Does Inflammation Have To Do With Bloating
Inflammation has a LOT to do with bloating. So much, in fact, that Ive dedicated a video to the topic, which you can watch here.
Ive also written several posts about inflammation because it really can wreak havoc on your health.
- Take a look at 18 Top Anti-Inflammatory Foods to see some of the foods best for helping to reduce inflammation and bloat.
- On the other end of the coin, youll find 10 Foods that Cause Inflammation. Find out what to avoid and why.
- If you need help with all of this, start off on the right foot with my 5-Day Anti-Inflammatory Diet Meal Plan.
I hope you find some of this information helping! If you are struggling with the discomforts of bloating, relook at the 10 simple tips Ive outlined above and try them out. Even bit by bit is fine.
The more steps you take, the better youll feel. Guaranteed!
This post contains affiliate links to products I use regularly and highly recommend.
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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.
Swap Salt For Herbs And Spices
Whether you like it or not, those salty chips dont just give you empty caloriesall that sodium will also encourage your body to retain water. Before long, youll be sending a search party for your abs.
Over the next two days, try to avoid eating fast food, restaurant food, or packaged foodin fact, thats where most Americans get their dietary salt. Instead, cook at home with whole ingredients such as lean meat and poultry, vegetables, and slow-digesting carbs.
Better yet, swap out the salt and use herbs and spices instead. Use red pepper flakes for some heat, oregano and thyme for some Italian flavor, lemon/lime juice and zest, or turmeric and curry powder for anti-inflammatory power.
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Natural And Other Remedies For Gas
Two products on the market can help with food-related gas and bloating. Both products are packaged forms of the enzymes needed to break down the problematic carbohydrates. Lactase, found in products such as Dairy Ease and Lactaid, can be taken with dairy foods to help break down lactose and lessen gas. Beano helps digest the indigestible carbohydrate in beans and other gas-producing vegetables.
Natural remedies for gas include:
- Peppermint tea
Increase Your Potassium Intake
Lets move on to another thing that youll want to do to lose water weight which is to increase your potassium intake.
While sodium sucks water into cells, potassium pumps it out. Thats why increasing potassium can help reduce water retention and having a low potassium intake can lead to more water retention.
This can be seen in a number of studies , and the big problem with this is that theres other evidence that suggests many people dont consume enough potassium .
Fortunately, it is very possible to fix this by ensuring that youre eating enough potassium-rich foods and drinks such as coconut water, avocado, salmon, potatoes, bananas, and beet greens.
Coconut waterespecially is an excellent source since just one cup supplies you with about 15 percent of your daily recommended intake.
As an added benefit, it also helps hydrate your body, which helps your body excrete excess sodium.
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How To Remove Bloating
- Other Apps
Drink Plenty of Water Dehydration is one of the most common causes of facial bloating since the body retains as much water as possible if dehydrated. If you suffer from gas or bloating take some lemon can stimulate the digestive juice and help you get rid of your troublesome bloating.
How To Get Rid Of Bloating Fast According To Dietitians And Nutritionists
Identify Which Vegetables And Spices Cause Bloating
Wed never recommend cutting vegetables from your diet, but its important to know which ones typically result in symptoms of bloat. Brussels sprouts, cabbage, cauliflower, and carrots have been known to induce gas because of their high sugar and starch contents. So, enjoy these with cautionor on a day you dont need to squeeze into your skinniest jeans.
Certain cruciferous greens and high-fiber vegetables can also leave you feeling puffy. For example, broccoli and kale are high in fiber, making it difficult for the body to break them down. Try sautéing greens and other vegetables in olive or coconut oil instead of eating them raw to reduce bloating.
Pay attention to the vegetables you use in cooking, too. Sulfurous vegetables like onions and garlic cause bloating because they contain fructooligosaccharides that naturally occur in plants like onions, garlic, and asparagus, Bristol adds. If you regularly feel bloated after consuming these flavorful vegetables, Bristol recommends cooking with spices and onion-flavored oils to keep the flavor but decrease the bloat.
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Start The Day Off Right
This is a staple of the celebrity beauty diet for a reason: It works. A glass of warm water with lemon in the morning jump-starts your digestive system and sets everything off on the right foot, right away. For an added kick, sprinkle in some cinnamon or cayenne pepper for extra anti-inflammatory power.
How Do I Know If Im Bloated Or Fat
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.
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Why Do You Get A Bloated Stomach
Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods , eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention.
Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS or during moments of stress.
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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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 can 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.
Sip Apple Cider Vinegar
Apple cider vinegar also helps promote a healthy gut and digestive system by increasing stomach acid and aiding your bodys ability to absorb key nutrients. Because of its high acidity, apple cider vinegar can cause indigestion and damage the teeth and throat it is best when diluted and used in small amounts.
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How Do You Massage A Bloated Stomach
Massaging your stomach can help to move stool along the inside of your colon. It may help relieve symptoms of tightness, pressure, cramping and bloating. Start on the right side of your stomach down by the bone of your pelvis. Rub in a circular motion lightly up to the right side till you reach your rib bones.
Just Know Youre Not Alone
Before we get into the tips to stop bloating, its worth finding out more about it. Just how does it occur and what is causing it on a daily basis?
The first thing to know is that youre not alone. We all suffer from bloating now and then. It affects 10-30% of women on a regular basis, and in some cases daily.
Its embarrassing and sometimes painful. You have to deal with the build-up of gas in your stomach, and that gas needs to escape somehow. Just how often does it escape at the wrong time in the wrong place?
How does stomach bloating occur? The most common reason is due to the amount of carbs that you eat. More importantly, its from eating the wrong type of carbs. Not all of them can be broken down in the body, so the small digestive tract ends up with gas structures forming instead. You may end up keeping the gas there until you burp or pump its way out of your body.
The gas can also come from some high fibre foods you eat. The problem is the fibre is also needed by the body to keep the digestive tract working. Youre in a catch-22 situation, and that can lead to some serious frustration. Its no wonder you want to find ways to get rid of the bloating.
Some of the most common fibre foods that cause stomach discomforts like this include beans, grains and vegetables! You can also get it from some fibre supplements or gassy drinks, like carbonated drinks.
But the food you eat isnt the only reason you can suffer from gas and bloat.
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How To Get Rid Of Bloating Learn How To Reduce Bloating
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How to get rid of bloating?
If you find yourself frequently experiencing abdominal bloating, it could be a good idea to keep a food diary to track what you eat and how certain foods make you feel. In general, certain foods are more bloat causing than others. Here is a list of 8 healthy foods to start adding into your diet If youre wondering how to reduce bloating.
Water with lemon: When youre bloating, its because your body is trying to hold onto water to not be dehydrated. Drinking more water will help your body to properly distribute water and flush out bloating, and because lemon is a natural diuretic, itll help get the job done faster.
Cantaloupe This orange melon is full of anti-bloating potassium, low in calories, and has a high water content, so you can get away with eating a lot of it.
Ginger Ginger is great for a bloated belly, because its an anti-inflammatory and a powerhouse digestive aid. Plus, its super easy to include in your regular diet. You can add fresh ginger to smoothies and salad dressings or warm teas.
Celery: Yet another one of natures natural diuretics. Celery has always been a prized diet food, and in addition to its fiber, low calorie content and high water content, celery helps the body flush out extra water weight. Nibble on a few raw stalks and if you want to make ants on a log be sure to do so with a low sodium peanut butter.
Improve Your Carb Intake
Fast-absorbing carbssugar, white bread, and white ricecan raise blood sugar and insulin levels, flatlining your energy levels and stressing your bodys digestive system. Instead, choose slow-burning carbs like oats, barley, sweet potatoes, and wild rice, which provide more sustained energy and help reduce sugar cravings.
That doesnt mean easily digestible carbs are off the table, though. Try eating fast-burning, high-glycemic index carbs right after your workout, when theyll be quickly used up. Focus on fruits like watermelon, honeydew, cantaloupe, and cucumber for a couple of days for extra bloat-fighting power.
Your body stores carbs with water, so going lower-carb for a couple of daysor focusing on dry carbs like rice cakescan help you attain more defined muscles. Focus your meals around lean proteins such as chicken breasts, egg whites, fish, and extra-lean ground turkey. Include greens and other non-starchy vegetables like mushrooms, bell peppers, celery, and tomatoes, plus a thumb-sized amount of heart-healthy fats like extra-virgin olive oil at each meal.
Dont fall for the low-calorie allure of sugar alcohols, thoughtheyre lower-calorie because your body literally cant digest them well. The result: Gas, bloating, and, in some cases, diarrhea.
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