Look At Supplements And Medications
Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the bodys sodium levels .
Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.
How To Get Rid Of Bloating: 8 Steps
May 26, 2022
Stomach bloating is so common these days that its been called an epidemic. If you frequently deal with distention, digestive discomfort and a bloated stomach, you probably want to know: Why do I feel bloated all the time?
With most peoples poor diets, high levels of stress, need for daily medications and exposure to various pollutants, its no wonder they suffer some sort of bloating more days than not.
While a bloated stomach is certainly uncomfortable even embarrassing when it comes along with gas or the need to run to the bathroom it might be an even bigger deal than you think. Below well look closer at reasons you may deal with an inflated belly, plus discuss bloated stomach remedies, such as foods to focus on and those to avoid.
Home Remedies For Bloating
That feeling when your jeans just dont fit like they did last weekwomen know it well. Being more prone to bloating than men, women are likely to experience several of these days each month around the time Mother Nature arrives for her monthly visit. Although bloating is normal, the feeling is still unpleasant. Thankfully, there are some easy at-home remedies for reducing bloating.
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What Causes Bloating In The First Place
Abdominal bloating is usually the result of excess intestinal gas that causes your abdomen to feel full and tight. Excess gas is usually due to the foods we eat but can be due to certain medical conditions.
The list of potential causes of bloating is long, but here are a few of the most common less serious causes:
- Bacterial overgrowth or imbalance of bacterial flora
- Delayed stomach emptying
- Hormonal changes due to PMS or menopause
- Food sensitivities or malabsorption of certain nutrients
- Excess air getting swallowed due to eating too quickly, chewing gum, etc.
Yoga And Sleeping Positions
Yoga can stretch the stomach and digestive tract to release trapped gas and relieve bloating. Yoga poses that relieve gas include wind-removing pose, supine twist, cat-cow pose, and happy baby.
The best sleeping positions to relieve gas include keeping your head elevated, sleeping on your left side, and lying face down.
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Flex Your Gut Muscles
First, find a flat surface. A yoga mat or a bed will work.
Lie down, face up, and hug your knees like this.
Hold it for a few seconds, and then let go.
Repeat 2-3 times to free your legs.
Now, repeat one more time but this time, hug your knees as tight as you can.
Breathe out, and raise your head to your knees.
Try to hold for 5 counts.
If you can do 5, push for 10.
If you can do 10, push for 15.
Relax, breathe in again.
Here is a guided video for you.
If you want to try something a little more advanced, try this variation instead.
Does Bloating Cause Weight Gain
Bloating can cause weight gain, but typically its going to be a pound or two at most. Lets look at this further. If belly bloating causes you to gain weight, it will be because youve eaten too much, and your digestive system has some work to do.
Of course, if you consistently overeat, then you will gain weight. Looking for weight loss hacks? Watch my video for the best tips ever!
If your bloat is due to something like PMS or too much sodium causing you to feel like youve added a few pounds, its highly likely after a few hours the weight will be gone.
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Remedies And Treatments For Bloated Stomachs
While stomach bloating will often resolve on its own, the following measures may help reduce bloating or address its underlying causes:
Exercise and Posture
Physical exercise can help reduce bloating and clear gas from the body. Posture adjustment can also help. The body retains more gas when you are lying on your back, so try to stay active throughout the day.
Both simethicone and activated charcoal are marketed as gas-reducers. The two have proven ineffective and/or inconsistent when used on their own in clinical trials. However, there is some evidence to suggest that they may work when combined or when used with magnesium oxide or loperamide .
The use of probiotics to help with digestive issues is common but little studied. Still, there is some evidence that using probiotics can help reduce stomach bloating. The formula in VSL#3 proved to reduce bloating in both adults and children in clinical studies.
One common cause of stomach bloating is the inability to digest certain foods. Most digestive enzyme supplements are effective only for people who cannot produce enzymes for medical reasons. However, over-the-counter enzymes have proven to help with the digestion of two commonly problematic foods: dairy and legumes .
If you have a hard time digesting the sugars in these foods, you might benefit from lactase supplements for dairy or alpha-galactosidase supplements for legumes.
When To See A Healthcare Provider
Consult a healthcare provider if your gas and bloating is increasing without any changes in diet or you have additional symptoms, such as unexplained weight loss, heartburn, or changes in stool.
There are some medical conditions that can contribute to bloating and gas, such as:
- Irritable bowel syndrome
If your healthcare provider suspects one of these conditions, additional testing may be recommended.
If you suffer from constipation, you are also more likely to experience intestinal gas and bloating. This may be because the gas gets trapped behind the excessive amounts of stool stored in the bottom parts of your colon.
Flatulence that arises may be more odorous due to it making its way around the un-passed stool.
If you deal with chronic constipation, talk to your healthcare provider about developing a treatment plan.
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Make Friends With Digestive Enzymes
In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL might help get rid of bloating quickly. These key ingredients are meant to aid the digestive process and can reduce gas production. Incorporating a high-quality capsule of digestive enzymes before big meals can make a world of difference in reducing bloating.
Essentially, enzymes are meant to aid your body’s natural digestion to better break down the food you consume and to minimize indigestion and, in turn, excess bloating and gas. Snyder likes Solluna’s Feel Good Digestive Enzymes . Hum’s Flatter Me supplement, $26, with a blend of 18 enzymes, also promises bloat relief.
How To Get Rid Of Bloating Fast
Weve all experienced bloating before. Its uncomfortable, often embarrassing and sometimes painful. While the occasional bout of bloating after a large meal will usually pass quickly and resolve itself, constantly feeling like youre bloated may not be normal.
If youre dealing with frequent bloating, youre in the right place. Lets discuss some of the most common causes of bloating and explore quick tips to reduce gas and find relief for belly bloat.
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Medical Conditions That Cause Gas
Some medical conditions can increase intestinal gas, gas pains, or bloating including:
- Intestinal diseases chronic intestinal diseases like Crohnâs disease, ulcerative colitis, and diverticulitis can cause excess gas.
- Overgrowth of bacteria A change or increase in small intestine bacteria may cause excess gas, weight loss, or diarrhea.
- Food intolerance some food intolerances can cause excess intestinal gas. This is caused by an inability to properly break down the sugar in dairy products or gluten .
- Constipation It may be difficult to pass gas when experiencing constipation.
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The Best Treatments For Gas And Bloating
Did you know that lemon is a natural detoxifier? It acts as a cleansing agent, which, Taz explains, helps to eliminate unwanted bloat from the body. She recommends sipping on hot lemon water in the morning. Or try balancing your digestive system with this caffeine-free herbal tea.
Additional reporting by Amy Schlinger
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When Is Bloating Cause For Concern
If the above tips dont help get rid of your bloating and youre experiencing chronic and painful bloating, Dr. Sonpal says that could be a sign of a larger health issue like celiac disease , certain forms of cancer, irritable bowel syndrome, or a perforated GI tract. In this case, he recommends seeing your doctor or a gastroenterologist for an evaluation.
Dr. Dweck adds that while temporary and mild bloating is, again, totally normal during the second half of your cycle when progesterone is elevated, it should typically resolve with the onset of your period, or shortly thereafter. If the bloating worsens or is persistent throughout your cycle, it could be caused by an underlying condition, like an ovarian cyst, gastrointestinal distress, or even ovarian cancer, so its important to talk to your ob-gyn.
Drop The Fork And Stop The Soda
To begin with, know that digestion starts in the mouth. Saliva contains digestive enzymes that help break down foods into nutrients for absorption by the body, so the more saliva on food, the better.
One of the easiest tricks is to chew more on your food, which you can do by setting the fork down on your plate until you are done chewing.
Most people pick up their next bite after putting food in their mouths. This creates an urgent need for them to eat faster so they dont miss any bites. So its best to put your fork down, eat the rest of the bite in your mouth, and then pick up the fork again before continuing eating.
If you havent heard the news about how terrible soda is for you yet, then listen up! Stop drinking soda now. According to a National Health and Nutrition Examination survey, soda is THE largest source of sugar and calories in the United States.
Soda causes many health problems for people trying to stay fit and healthy. It even overwhelms some peoples digestion systems. Soda may feed gas producing bacteria. Other simple sugars should be eaten in moderation or not at all, if you can.
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Natural And Other Remedies For Gas
Many advertisements tout medications or remedies that reduce gas and bloating. Some have been shown to be of value in clinical studies, others have not yet been proven scientifically but are anecdotally helpful. Before trying anything, you may want to consult with your physician.
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:
Take Time To Meditate
The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviorsfound that individuals who meditate are less likely to overeat or give in to emotional eatingand this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room and take five uninterrupted minutes thinking about something that youre grateful for.
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How To Soar To Self
One of the herbs shown to have carminative effects is ginger, the subject of a review published in April 2015 in the journal European Review for Medical and Pharmacological Studies. It found that ginger helps speed digestion, which is important because if your stomach empties faster, gases can move more quickly into your small intestine to relieve discomfort and bloating.
Additionally, a study published in April 2015 in the Journal of Evidence-Based Complementary and Alternative Medicine found that in people with functional dyspepsia, a condition of chronic or recurring pain in your upper abdomen, ginger combined with artichoke extract stimulated gastric emptying.
Other herbs and spices that may provide gas relief include:
A combination of caraway and peppermint oils is the active ingredient in FDgard, a nonprescription formulation designed to help manage functional dyspepsia some doctors recommend it for gas and bloating.
Lemond notes that you should always get approval from your doctor before taking an herbal supplement. She suggests trying to gain the benefit of carminatives from the food you eat rather than by taking supplements, which she says should be taken with caution. “Some people think of herbal supplements as natural or straight from the earth, so they may be taken at will, but a lot of them have pharmaceutical effects and could interact with medication.”
When Gas And Bloating Are Symptoms
Often, the gas and bloating you are experiencing are merely symptoms of a greater condition. You may actually be experiencing an upset stomach, heartburn, indigestion, diarrhea or nausea after eating. Or, you may have a more chronic condition, like an intestinal disease. Itâs helpful to understand the underlying problem, so you know how best to treat it.
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Be Mindful Of The Beans You Eat
You might pat yourself on the back when you add chickpeas to your salad, thinking about how much protein youre giving your adult self. But if youre not already eating beans on the reg, the Cleveland Clinic writes, the extra fiber they bring to your diet can increase bloating. When the sugars in beans break down, they can cause a buildup of gas. Soaking beans overnight is touted as a method to make them easier on digestion, but rinsing canned beans should be just fine.
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Sip On Herbal Bitters
According to Passler, herbal bittersmedicinal herbs and botanicals that have been preservedare key to improving bloat. Digestive bitters activate receptors on your tongue that signal the production of more digestive juices down in your digestive tract.”This will help reduce intestinal inflammation and gas production related to consuming offending foods,” he explains. Mix yourself up an elixir of sparkling water and herbal bittersPassler recommends Angosturato soothe a bloated stomach.
Other medicinal bitters claimed to aid with digestion include dandelion, gentian root, burdock, yellow dock, and Angelica.
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Only Drink Water Or Tea
When people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the bodys way of holding onto fluid so it doesnt dehydrate, the opposite is true. Drinking lots of water signals the body that it no longer needs to hold onto every last drop to stay hydrated. Fluids, specifically water, are absolutely key for optimal digestion, says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.
How To Find Gas And Bloating Relief
If you know what causes your gas, then take steps to avoid those triggers. Try eating a well-balanced diet and avoiding food allergens. For occasional gas caused by upset stomach, heartburn, nausea or indigestion due to overindulgence in food or drink, give Pepto Bismol a try. Pepto Bismol is the #1 Pharmacist Recommended Upset Stomach Brandâ and helps relieve your symptoms fast.*
If you find that you are gassy more times than not, you should probably see your doctor. He or she can help diagnose the problem and recommend a plan of action to treat it.
â Based on Pharmacy Times 2018 Survey
*Use as directed for relief of upset stomach due to overindulgence in food and drink, including heartburn, nausea, gas, belching and fullness.
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When Should I Be Worried About Abdominal Bloating
See your healthcare provider if your bloated stomach:
- Gets progressively worse.
- 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 To Get Rid Of Belly Bloat Fast
Need to know how to get rid of belly bloat in 24 hours? Maybe you have an event coming up soon and have to wear a nice dress. Or maybe youre trying to lose the massive bloating after a weekend of bad eating. Or maybe youre sick of your stomach looking like theres a balloon in it.
Theres no doubt the belly bloat is both unsightly and uncomfortable. The thought of having to wear a skin-tight dress with a bloated belly can be nerve-racking. Nobody wants to look like theyre 8 months pregnant because they have a bloated stomach.
Even if youre skinny or have lost weight you can still have a bloated stomach that sticks out as far as your chest. Ive seen people who have abs you can still see even though their stomach is ballooned out. Its easy to become frustrated even though youve lost weight but your gut is still way bloated.
And just cutting more calories isnt going to be the answer. To undo the damage and to help reduce bloating youre going to have to stop it at the source. Water retention is one of the main causes of a bloated stomach but its not the only one. To get over constantly being bloated you need to uncover some of the hidden culprits.
Here youll discover how to lose your belly bloat fast. Youll be able to discover a solution for your bloated stomach here even if youve tried everything else with failure. Now lets get into it so you can finally lose that belly bloat.
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