These Steps Will Show You How To Reduce Bloating
When you’re trying to ease the pressure off of your bloated tum , you’ll want to rely on these digestion-promoting methods to help you reduce bloating in just 24 hours. Here, we help you identify which habits and foods can help reduce bloating and rev up your metabolism along the way.
Hopefully, after you follow a few of our 25 tips on how to reduce bloating there will be minimal instances of trying to squeeze into your favorite pair of jeans.
What Is Stomach Bloating
What is stomach bloating a sign of? Can it point to an underlying health condition?
Luckily, in many cases, it isnt anything to be alarmed about. It can usually be cleared up by making some simple changes to your diet and routine, although not always.
For many people, the cause of excessive gas in the intestines boils down to:
- Inadequate protein digestion
- Inability to break down sugar and carbohydrates fully
- Imbalances in gut bacteria
Stomach bloating can however sometimes signify serious health problems lurking below the surface. For example, its one of the most common candida symptoms and also tends to develop when from other conditions, including allergies, hormonal imbalances, thyroid dysfunction, gut troubles and inflammatory bowel disease.
Other potential causes of bloating can include:
- Irritable bowel syndrome, especially if youre constipated
- Digestive disorders like Crohns disease or ulcerative colitis
- Fluid retention
- Hormonal changes
- Certain types of cancer
Many different things can affect gut health, the ability to metabolize food properly and the bodys way of naturally eliminating waste. Because so many different factors can contribute to stomach bloating including some that seem totally unrelated, like sleep or stress its possible to become bloated any time of the day or month.
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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What Does A Low
The diet has three phases: an elimination phase, a reintroduction phase and a maintenance phase thats customized to you. During the elimination phase, you’ll avoid all of the high-FODMAP foods a list of specific fruits, vegetables, dairy products and grains. At first glance, the elimination phase of the diet may seem very limited. But theres still a good list of foods in each category that you can eat. It takes some mental discipline to follow, but you wont go hungry on the diet. After two to four weeks, youll begin the reintroduction phase, in which you systematically add foods back in. The third phase keeps what works for you and leaves out what doesnt.
How To Get Rid Of Lower Abdominal Pain
Women often experience pain in the lower abdomen due to their periods or menstruation. But abdominal pain is not just a womens issue, men also experience this problem.
Lower abdominal pain is common and often easily remedied. But if you have such pain on a regular basis, do not take it lightly.
Simple problems like swallowing excess air, eating high-fat foods that lead to delayed stomach emptying, food poisoning and even stress can cause lower abdominal pain. But certain health issues can also cause this problem.
Some of the health-related causes include constipation, lactose or gluten intolerance, gastroenteritis, colitis, gastroesophageal reflux disease , intestinal obstruction, gastroparesis, Crohns disease, diverticulitis, kidney disorders, appendicitis, hernias, gonorrhea, liver cirrhosis and irritable bowel syndrome, to name a few.
In some cases, lower abdominal pain in women can be related to the reproductive system, including pregnancy, ectopic pregnancy, menstrual pain, premenstrual syndrome , ovarian cancer, ovarian cysts and pelvic inflammatory disease.
As there can be so many reasons behind lower abdominal pain, it is highly recommended to consult your doctor to find out the exact cause of the problem.
However, for mild cases, you can use some home remedies and lifestyle changes to see improvement in your condition.
Here are the top 10 ways to get rid of lower abdominal pain.
Contents
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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.
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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Belly Bloat Cause #: Snacking On Protein Bars
“These bars often contain whey-protein concentrate or milk protein concentrate, which causes bloating in people who have trouble digesting lactose,” Freuman says. Others are made with soy protein concentrate, which can be gas-inducing because it’s a bean product and contains indigestible, fermentable carbs in addition to protein.
The belly bloat Rx: Look for bars with proteins that are typically easier to tolerate, like nut or rice proteins or whey protein isolate , which contains a higher percentage of pure protein and less lactose than other forms. “You may pay a little more, but it’s worth it,” Freuman says.
The 6 Best Ways Reduce Stomach Bloating
Now that you know the most common causes for bloating, lets talk about how to reduce or even eliminate it.
Stop Drinking Carbonated Beverages
If youre having problems with a swollen, gassy stomach, then you dont want to drink gas-infused liquids.
I dont think this needs much more explanation.
Make Sure Youre Not Constipated
Constipation is known to exacerbate symptoms of stomach bloating and it has several possible causes.
The one people most commonly believe is inadequate fiber intake, but research shows this isnt the case. In fact, increasing fiber intake can make the bloating worse and reducing intake can help alleviate constipation.
Laxatives work, of course, but exercise and supplementation with magnesium are two reliable ways to get your bowels moving as well.
Balance Your Sodium and Potassium Levels
As you know, large fluctuations in sodium intake can cause bloating and water retention. Inadequate potassium intake can do the same.
The key is maintaining a stable intake and proper balance of both sodium and potassium.
Again, I like to stick with the Institute of Medicines recommendations, which is 1.5 to 2.3 grams of sodium and 4.7 grams of potassium per day.
Take stock of your daily sodium intake and if youre like most people and its too high, here are some simple ways to reduce it:
And yes, I know its kind of annoying to count/track yet another thing in your diet but its worth the hassle if youre struggling with bloating.
Reduce Your Cortisol Levels
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Get A Good Nights Sleep
Sleep and rest are critically under-appreciated when it comes to looking leaner faster. And, by the same token, sleep deprivation can seriously take a toll on your physique. Stress increases cortisol levels, lowers testosterone, and leads to insufficient recovery, Boyce says. All of this gets in the way of your physique goals.
Get around eight hours of sleep a night, and your body will thank you. Boyce also points out that going to bed earlier can prevent you from overeating or snacking at night, when lots of guys often cave to their midnight cravings.
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Possible Reasons For Bloating And Distension Include:
- Too much gas in the intestine
- Abnormal levels of bacteria in the small intestine
- Imbalance of microorganisms that usually live in the bowel sometimes the result of taking antibiotics
- Food intolerance
- Increased perception and sensitivity to what is happening in the digestive tract
- Increased curvature of the lumbar region of the spine , which decreases the capacity of the abdomen to hold gas
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Bloating In The Lower Abdomen
Lower abdominal bloat is usually unrelated to eating. Patients with this symptom usually also have constipation or difficulty passing a bowel movement.
What it might indicate: These patients often have irritable bowel syndrome or pelvic floor dysfunction: an abnormal contraction/relaxation of the rectum and anal sphincter muscles.
Workup may include a colonoscopy if red flags are present such as rectal bleeding, weight loss, or a family history of colorectal cancer. Another testing for lower abdomen bloat may include x-ray imaging of the rectum and or anorectal manometry .
What Is Food Intolerance
Food intolerance is a digestive system response rather than an immune system response. It occurs when something in food irritates a persons digestive system or when a person is unable to properly digest, or break down, the food. Intolerance to lactose, which is found in milk and other dairy products, is the most common food intolerance.
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Take A Warm Bath Soaking And Relaxing
The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.
Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.
People can use these simple steps to try to prevent bloating in the long-term:
How To Get Rid Of Belly Bloat
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Belly bloat, that uncomfortable feeling of distention and pressure in the abdomen, can happen frequently in some people and its effects can wreck havoc on your well-being. From problems like struggling to zip up your pants to painful gas, its important to know how to tamper belly bloat and its unpleasant repercussions.
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A lot of cases of bloating can be avoided with lifestyle changes, says Abby Langer, a Toronto-based registered dietitian. But what many people dont realize is when youre increasing your intake of fruits and vegetables, switching from a diet thats full of junk food to eating whole foods, youll also increase your intake of fibre and that will bloat you.
But the bloating is secondary to the benefits of a cleaner diet. Plus, your body will eventually grow accustomed to the extra fibre and youll be less prone to bloating.
If, however, you find youre often excessively bloated but havent made any changes to your diet, its important to consult a physician to ensure there arent any underlying medical issues, like impaired muscle function in the digestive tract or an enlarged abdominal organ.
Below, Langer offers tips on how to deal with some common causes of bloating and how to lessen their effects.
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Deflating Postmeal Bloat Is Simpler Than You Think
Is the holiday season bringing out your extra-indulgent side? It happens and you may end your holiday dinner feeling like your bellys bulging from all that food.
Does it seem like your stomach just tripled in size? Rest assured, thats not the case, according to Brigham and Womens Hospital. Rather, its likely just gas. It’s caused by excess air or gas in the gastrointestinal tract, says Rachel Doyle, RDN, the Chicago-based owner of RAD Nutrition who focuses on gut health. When we eat, carbohydrates are broken down, and their fiber is fermented, producing gas that expands, which can lead to bloating.
Unpleasant as it is, its generally not something to worry about. Typically, bloating is not a sign of anything serious, especially if it is only occurring after large meals, says Pam Fullenweider, RD, the founder of Fully Mediterranean in Houston.
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If its chronic, however, visit your healthcare provider to rule out something more serious. If you are experiencing bloating frequently, its always a good idea to explore this further with a doctor or dietitian to determine the root cause and rule out any underlying medical conditions, Fullenweider says.
Even your run-of-the-mill bloating can be a pain, though. The good news is you dont have to just sit uncomfortably and wait it out. Follow these seven quick tips to get rid of bloating and return to the holiday merriment.
How To Debloat Fast Take Anti
An effective way to help your body reduce bloating is to use supplements like Unbloat. Unbloat prevents gassy build-up and contains 40 natural ingredients like ginger, peppermint, and such. The digestive enzymes also will help your bowel movement and free up space in your stomach.
So, overall it is a complete remedy for your bloating issue. And if you add these types of supplements to an optimal diet, then you can also enjoy a bloating-free life.
We ranked this product at the top of our list of the best over-the-counter gas and bloating medicine.
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Make Water Your Number One Drink
Flush toxins, decrease your histamine response, and prevent bloating by drinking lots of water. Sure, green tea is good for you and coffee has benefits, too, but to reduce bloating fast, stick to water for the day. If you are really craving tea, make ginger tea.
*Ginger is good for your digestion and is an anti-inflammatory food.
What Are Complications Of Ascites
Ascites can lead to:
- Abdominal problems: The fluid buildup may lead to pain, discomfort and difficulty breathing. These symptoms can interfere with your ability to eat, walk and do daily activities.
- Infection: The fluids can become infected, called spontaneous bacterial peritonitis. You may have fever and stomach pain. Call your healthcare provider if you have these symptoms. Youll need IV antibiotics and long-term antibiotic treatment to keep the infection from coming back.
- Hepatic hydrothorax, or fluid in the lungs: Abdominal fluid fills the lung, usually on the right side. You may experience shortness of breath, cough, chest discomfort and hypoxemia . You may need thoracentesis to remove the fluid.
- Ascites-related hernias: The increase in abdominal pressure can lead to hernias, specifically umbilical and inguinal hernias. Your healthcare provider will discuss your treatment options.
- Kidney failure: If cirrhosis worsens, it may lead to kidney failure .
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What Causes Bloating
Abdominal bloating is caused by an excess of gas, the digestive system working incorrectly or slower than usual, or a combination of these. Bloating is usually a result of food intolerances and digestion disturbances.
If you are sensitive to a particular food, it may cause bloating. If you experience bloating regularly, it may benefit you to try an elimination diet to determine what may be causing your bloating and what food you may be sensitive to.
Bloating can also be cause by your eating habits. Overeating is one common cause of bloating, as is drinking too much liquid with meals, eating a wide range of different foods at one meal, or not chewing your food thoroughly enough.
If you have tried an elimination diet, avoid overeating, limit your water intake with meals, chew your food well, and you still experience frequent bloating, then it may be a sign you need to do a parasite cleanse or consult with your doctor to check for any serious digestive issues.
While persistent, regular bloating is a cause for concern, experiencing the occasional bloating after a heavy meal is fairly common. Thankfully, there are some simple and effective ways to relieve bloating.
What If I Have Ibs
IBS affects around 12 million people in the UK, says Dr Simon Smale, gastroenterologist and medical adviser to The IBS Network. People with IBS are often very sensitive to abdominal content, even with food or drink quantities or gas that might be considered normal.’
‘Studies have shown that this sensation of abdominal fullness can cause them to contract the diaphragm and relax the abdomen, causing it to protrude. This may be greater if the abdominal content is increased by a meal or towards the end of the day when someone is tired.
‘Bloating is more likely to occur in people who are anxious, as the emotional tension can make the intestine more sensitive.’
Dr Smale suggests the following advice:
- Under the supervision of a dietitian, try a low FODMAP diet.
- Relaxation, hypnotherapy and meditation can help to decrease the sensitivity and spasms of the bowel.
- Antispasmodic drugs can reduce the spasms that cause gas to become trapped in the bowel. Simethicone is an inert polymer that is said to work by reducing the surface tension of small air bubbles, thereby allowing them to coalesce into larger bubbles that are more easily eliminated.
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