Proven Ways To Reduce Or Eliminate Bloating
Bloating is when your belly feels swollen after eating .
It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system .
Bloating can often cause pain, discomfort and a stuffed feeling. It can also make your stomach look bigger .
Bloating is not the same as water retention, but the two terms are often used interchangeably. Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system.
However, in some people, bloating is caused mostly by increased sensitivity. It just feels as if there is increased pressure in the abdomen, even though there isnt (
Although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to.
Here are 11 proven ways to reduce or eliminate bloating.
Look At Your Eating Habits
Try to avoid eating habits that cause you to swallow excess air, such as chewing gum, using straws, smoking, and talking whilst eating. Always ensure that you eat slowly and chew your food thoroughly to make it easier for the body to digest, and try to avoid large gaps between meals. Also, avoid eating fruits straight after a meal as these are gas forming and will likely increase bloating.
Remedies And Treatments For Bloating
Once a cause of bloating is established, the symptom can be treated. Depending on your doctorâs findings, he or she may suggest one of the following remedies for bloating:
Eating too quickly causes you to swallow more air, which can lead to gas and bloating. Eating slowly can help reduce bloating. Additionally, slowing your eating can make you feel full, faster, helping you avoid overeating, which can lead to bloating.
Changing Your Diet
If you notice a trend in certain foods causing you to bloat, try reducing or eliminating those foods from your diet. Foods that commonly cause bloating are wheat, beans, lentils, garlic, onions, and asparagus. Milk and dairy foods can also cause bloating, as some people have a hard time digesting a sugar they contain called lactose.
Antacids can reduce bloating by allowing gas to pass more easily through your digestive tract. Do note, however, that antacids are only effective for bloating caused by food.
Researchers have found that certain antidepressants can affect the way your body reacts to gas, keeping it from overreacting to its presence.
Eating too much fiber is one of the most common reasons for bloating. Fiber is an essential part of a healthy diet, but it can cause a lot of gas in your digestive system because your body cannot digest it. The key with fiber is to eat it in moderation. Foods high in fiber include beans, lentils, broccoli, whole wheat, apples, berries, and quinoa.
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Sip And Chew Slowly And Mindfully
Scarfing down your meals may seem efficient during a busy day, but it could be the very thing causing your stomach to bloat. Try making mealtime you time, by mindfully slowing down your chewing and sipping, giving the food time to settle properly on its way down.
2.;Swap carbonated drinks for still beverages
Its not rocket science, gassy drinks = gassy stomach. To help relieve bloating, skip the sugary sodas, and have some water or tea instead. Especially if youre prone to having multiple sodas during the day, you may just notice the difference in bloat reduction.
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 .
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.
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How To Get Rid Of Bloated Abs: Causes And Preventions
So how can you get rid of bloated abs? Unfortunately, there is no fast way to lose the bloated stomach. The best thing you can do is to maintain a healthy diet and exercise routine.
Bloated stomachs are caused because of a build-up in gas after eating a meal that contains high amounts of fibre, sodium, or sugar.
Waking up to a bloated stomach every day can be the most frustrating thing when you are trying to build six-pack abs.
There are ways to fix your bloated abs, but you need to make certain lifestyle changes and incorporate specific core exercises into your workout routine.
Follow these simple steps to get six-pack abs! Change your diet and do the following ab exercises.
Bring Up A Diuretic To Your Doc
Lauren Streicher, MD, clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine, sometimes prescribes her patients a mild diuretic to help with bloating.
Its one thing to gain a little weight or be bloated, but some women also get really significant breast tenderness because of the water retention and a mild diuretic can be very helpful with that,” she says. “Its definitely not harmful.
There are also natural diuretics that you may already be consuming on a regular basis, such as caffeine, Dr. Streicher says. Of course, some people dont do well with caffeine, so I will always tell patients to also drink plenty of water and to restrict never fluid, she says.
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Don’t Skip Your Workout Routine
I get it: Working out is probably the last thing you feel like doing. But experts say getting your heart rate up is one of the best ways to alleviate PMS symptomsincluding bloat.
Bloating usually starts to kick in about one to two days before the start of a woman’s period.
People who live a more sedentary lifestyle tend to have more sluggish digestive systems, says Dr. Ross. Sweating it out can also help keep you stay regular and reduce constipation. Lighter workouts like swimming and yoga are your best bet, though; high-intensity exercises may actually promote inflammation and, in turn, add to the bloat.
Reducing The Need To Fart
Farting is the way the body releases swallowed air and other trapped gasses. The positions listed above may help relieve gas temporarily, but many people also look for ways to reduce the need to pass gas.
While it may be impossible to make farts disappear completely, there are some ways to reduce the number of times a person has to pass gas each day.
Many foods increase the amount of gas that results from the digestion of food. Beans are well-known culprits, but these pulses contain many nutrients so should still be included in a healthful diet.
Soaking beans before cooking them may help reduce flatulence in some people, while others may want to limit the quantity of beans they eat.
Cutting down on other foods that cause gas may help as well. This includes foods high in sulfur or certain fermentable carbs and fibers, such as:
- carbonated drinks
Dairy foods, including cheese and ice cream, may also cause gas, especially for people who are sensitive to lactose.
Another important tip is to chew all food slowly and with a closed mouth. A lot of trapped gas is swallowed air, which is more likely to happen if a person eats quickly or with their mouth open.
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Why Does Period Bloating Happen In The First Place
You can thank fluctuations in estrogen levels and a sharp drop in progesterone right before your period. “When estrogen levels are higher, our bodies tend to retain water,” says Meggie Smith, MD, an obstetrician-gynecologist and reproductive endocrinology and infertility fellow at the University of Southern California Keck School of Medicine.
Progesterone, which is high in the latter half of your cycle, can make for a slower digestive tract, so to speak, which also may not help symptoms of bloating or fullness, she adds. Basically, it’s a bloating double-whammy.
Bloating usually starts to kick in about one to two days before the start of a woman’s period, according to the Mayo Clinic. But some women experience symptoms up to five days beforehand, often interfering with normal activities. Period bloating will typically go away once you’ve been menstruating for a few days.
Let’s Know About 3 Simple Ab Workouts For Getting Rid Of Bloating
After identifying the root cause of your bloated abs, you can then begin to fix it.
If your bloated stomach is caused by gastrointestinal issues, then you must make adjustments to your diet. One of the most common changes will be including more fibre in order for things like constipation and diarrhoea to become less severe.
- Reducing your carbohydrate, lactose, or salt intake
- Eating smaller meals
- Drinking more water
If your bloated abs are caused by bulging abdominal muscles then you must make adjustments to your exercise routine. Specifically, incorporating particular core exercises into the existing workout routine will help reduce bloating.
We want to share 3 simple ab workouts that can help reduce bloating of the abs. These ab exercises are designed for targeting different causes of bulging or bloated abs and they will strengthen your core muscles, too! Not only do these moves give you flat abs but also improve weight loss.
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Don’t Multitask When Eating
“I’m almost never just eating a mealI’m also on my computer or watching television or scrolling through my phone,” admits Lindsey Metrus, Byrdie’s senior editor. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. It turns out, the distraction was part of the problem. “Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which translates to poor digestion. It’s also one of the main reasons people face spleen qi deficiency,” according to Emma Suttie, D.Ac., AP.
Metrus continues, “I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do.” Not only will chewing slowly encourage healthier;digestion and, in turn, less bloat, but it will also speed up your metabolism .
Sowhat Helps Pms Bloating
The good news: There are some seriously easy steps you can take to de-bloat during your period. Switching up the foods you eat, like swapping in more potassium-filled foods and nixing the caffeine for a few days, can do some serious remedying to your bloated belly.
You can also consider even simpler fixes, like getting more sleep or cooking at home more often. Just scroll though the options belowthere’s definitely a remedy in this list that will work for you.
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When To See A Doctor
For most women, period bloating is unpleasant but does not stop them from being able to get on with their day.
However, if period bloating affects a womans daily life, it is a good idea for her to speak to her doctor.
If bloating does not go away after a period, it is also a good idea to talk to a doctor. Bloating can sometimes be a sign of a more serious health condition.
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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Prevention And Relief From Abdominal Bloating
- Avoid consuming gas-producing foods like cabbage, beans, and carbonated drinks.
- Avoid swallowing air while eating or drinking.
- Do not smoke.
- Do not eat more than your stomach can take.
- Treat constipation as it is one of the main culprits behind stomach bloating.
- Exercise regularly and maintain a healthy lifestyle.
- Practise yoga mudras that can help ease digestion and gas problems such as Vayu mudra.
Most cases of abdominal bloating are not of much concern. But in some cases, stomach bloating can have severe side effects on your health and can even be a symptom of a more serious underlying medical condition.
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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Top 6 Tips To Beat The Bloat
- Squeeze lemon juice over food, or drink 1 tablespoon apple cider vinegar in a small glass of water before eating
- Enzyme-rich raw fruits and vegetables such as sprouts are perfect eaten before heavier food, so munch on your fruit salad or raw veggie dish first.
- Have 1-2 tsp of our raw baobab powder in a glass of water 20mins before eating.;
Measurable On The Scale
Belly bloating is an uncomfortable sensation that everyone has experienced at some point, says William Li, MD, author of Eat to Beat Disease. It can come and go, and its not something you can measure on a scale.
Gaining weight from fat is different. Actual weight gain from fat is seen on a scale and doesnt go away by itself, Li says.
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Why Do I Get A Bloated Belly In The First Place
According to medical nutritionist Dr Sarah Brewer, bloating can be caused by:
- Eating more food in one go than you’re used to
- Eating too quickly
- Eating rich foods that are high in fat
- Functronal disorders of the gut for example, the reduced production of stomach acid and enzymes, bile or pancreatic juices, which can occur during times of stress
- Conditions such as Irritable Bowel Syndrome
Know that your cycle may be at play, as well. ‘Bloating may also increase around the time of your period, she says.
A constant bloated stomach that doesn’t calm down could be a warning sign of something more serious: head to your GP if you’re concerned
Workout : You Should Cardio And Yoga
Stomach gas can be relieved by dietary changes, but if that doesn’t work then cardio might help. Like yoga and crunches, doing cardio will reduce stomach bloating caused by bulging abdominal muscles.
Exercising in the form of cardio helps reduce excess stomach gases. As your heart rate rises, you breathe faster and more deeply which can help expel built-up gas from your system.
However, if you want to get the most out of cardio, then make sure that your breathing is in sync. The best way to breathe during a workout session is inhaling and exhaling from both your nose and mouth together. this will reduce gas buildup as well as bulging abdominal muscles because yoga can help with all these things.
Yoga stretches the core region of your body which allows for gases to move through and reduce bloating.
Yoga can help relieve strained muscles in your abs. As these strains heal up, the swelling goes down and bloat disappears.
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Remedies For Stomach Bloat
When it comes to bloating, you have two options to keep it in check: you can avoid foods and activities that trigger bloating, and you can intervene when you first notice your stomach feeling full or swollen. The good news is there are as many remedies for bloating as causes. Here are some remedies to try the next time you feel bloated.