When To See A Healthcare Provider
Bloating is rarely a sign of a serious medical problem.
If you notice that you become bloated after eating certain foods, bring it up to your healthcare provider. You may have a food sensitivity or intolerance.
How To Get Rid Of Belly Bloat & Water Weight
There are days when we’ve all experienced a little unwanted and unexpected water bloat. Even if your scale suddenly adds a few pounds, take heart that it’s nearly impossible to gain a lot of fat weight overnight.
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A September 2014 study in the Journal of Physical Anthropology found that, after three days of overeating, body weight gain was primarily attributed to total body water and not fat mass. Afterward, when participants’ went back to their regular lifestyle, their body weight returned to their normal body weight, suggesting that water weight is likely normal but temporary.
Get More Active Every Day
Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.
It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.
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The Bottom Line On Bloating
Stomach bloating, and bloating in general, can be horribly frustrating. Especially if you know what youre doing with your diet and training and are trying to maintain a lean, muscular physique.
Use the strategies in this article and chances are very good that youll get that flat belly and thin skin youve always wanted.
How Do I Get Rid Of Bloating In 5 Minutes
You can get rid of bloating in 5 minutes by exercising. Try to go for a brisk walk, or do some light exercises in your home to get your heart rate up and your body moving. Bodyweight exercises like jumping jacks, squats, lunges and light yoga poses like downward dog and warrior pose are the perfect way to get rid of it quickly.
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When To See A Doctor
Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.
Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.
People whose bloating occurs alongside these symptoms should seek medical advice:
- appetite changes or trouble eating
- bright red blood in the stool
- black or dark maroon stools
- Barrett, J. S., & Gibson, P. R. . Fermentable oligosaccharides, disaccharides, monosaccharides and polyols and nonallergic food intolerance: FODMAPs or food chemicals? Therapeutic Advances in Gastroenterology, 5, 261268
Avoid Gas Containing Foods
Many inflammatory food types will increase your gas. Even vegetables and fiber-rich healthy foods will cause gas.
Why? Because your gut bacteria is not used to digesting these foods. It takes a little while for your bacteria to change in order to accommodate these foods.
Gas containing foods include:
- Cruciferous vegetables: cabbage, brussels sprouts, cauliflower, broccoli
- Other high fiber foods can also cause it: chicory root, inulin.
Fatty foods can also cause it on occasion. This is because they delay gastric emptying to keep you fuller, longer.
You should keep a food diary to find out which foods trigger gas and bloating for you.
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Getting Rid Of Belly Fat: Effective Steps
People who have belly fat should strive to reduce a few pounds by correcting their diet and increasing physical activity. The most effective steps involve increasing your intake of fruits, vegetables, and lean protein while decreasing your intake of trans fat, refined carbs, sugar, and alcohol.
Make sure you obtain at least 150 minutes of cardiovascular exercise per week. Furthermore, two days of weight exercise each week can aid in the reduction of abdominal fat. Its important to remember that everyones weight gain and loss are different. So, talk to a healthcare expert or nutritionist about what will work best for you.
Furthermore, you should try to counter the causes of belly fat to cut down on it. Some of the most effective ways are:
Diastasis Recti In Infancy
Diastasis recti can also occur in newborns. According to board certified physical therapist Kristen Gasnick, PT, DPT, infants can be born with the condition if theyre preterm and the abdominal muscles havent fully fused.
However, theres no real need to worry, as this condition will generally correct itself with normal growth and development, she explains.
Modify Your Eating Habits
Avoid Sugary Foods and Beverages
The most crucial part of making a dietary modification is avoiding any form of sugar in your meals. Hence, if you wish to cut on the belly fat, avoid sugar-sweetened beverages. Instead, you should drink healthy beverages like smoothies, buttermilk, green tea etc.
Consume Plenty of Soluble Fibre
Soluble fibre helps to keep you satiated for a longer duration. As a result, it curbs the urge to binge eat unhealthy snacks between meals. Therefore, it helps you consume fewer calories and prevent excess weight gain or fat accumulation. Furthermore, soluble fibres improve your digestion. A healthy digestive system and fewer calorie consumption are the key factors responsible for managing healthy body weight.
More Proteins and Fewer Carbohydrates
Proteins are essential for weight loss as they reduce the levels of the hunger hormone ghrelin. In addition, proteins boost the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. As a result, proteins help cause an automatic reduction in calorie intake. Furthermore, proteins boost your metabolism and help burn more fats.
Studies suggest that an increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake. As a result, it leads to significant weight loss.
Drink Plenty of Water
Besides all these healthy eating strategies, a crucial strategy is to eat mindfully to avoid overeating.
- Get Adequate Sleep
How Common Is Stomach Bloating
Between 10% and 25% of otherwise healthy people complain of occasional abdominal bloating. As many as 75% describe their symptoms as moderate to severe. About 10% say they experience it regularly. Among those diagnosed with irritable bowel syndrome , it may be as much as 90%. Up to 75% of women experience bloating before and during their period. Only 50% of people who experience bloating also report a distended abdomen.
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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.
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.
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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Too Much Fat
What many people think is loose skin is just body fat and the same goes for bloating.
In fact, in my experience working with thousands of people, Ive found that when people are complaining about chronic bloating, the real issue is too much body fat.
Fortunately, its not hard to tell the difference between belly bloating and belly fat.
Bloating comes and goes.
You might wake up with a flat stomach and be carrying a three-pound food baby by the time you go to bed.
Belly fat, on the other hand, doesnt fluctuate this markedly unless you dramatically over- or undereat.
If you were to measure your waist at the navel every morning and night, youd see this clearly. If the culprit is bloating, readings would vary widely. If belly fat is to blame, however, readings would be consistent.
You cant grab bloat by the handful.
Your skin will usually feel thicker but bloat doesnt jigglefat does.
If you determine that your problem is indeed belly fat and not bloat, check out this article for the solution.
Research shows that approximately 70% of the worlds population cant properly digest lactose, which is the sugar contained in dairy.
The reason for this is the intestines fail to produce enough of an enzyme called lactase, which is required to fully digest lactose.
Tips On How To Reduce Bloating In Less Than 24 Hours
How many times can you recall having a bloated belly while trying to squeeze into a tight-fitting pair of jeans? It’s even more frustrating if you watch what you eat and exercise. Belly bloat is often to blame, but luckily, it can be temporary. We turned to the research to see what’s causing your stomach to buldge, as well as provide helpful tips for how to reduce bloating.
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Food Sensitivity Intolerance And Allergy
Food sensitives occur when your body isn’t able to process certain substance. When you eat foods containing that substance, it triggers an immune reaction that produces symptoms but is not life-threatening .
Common substances that can trigger food sensitivities and intolerances are:
- Gluten, a protein found in wheat and other grains, for reasons that are yet unknown
- Lactose, a sugar in dairy products, in people who lack the enzyme needed to digest it
Food allergies can range from mild to life-threatening. A substance in food you’re allergic to triggers an immune-system response that leads to symptoms, including bloating.
Common food allergies include:
How To Treat Your Bloated Stomach
There is no one-size-fits-all approach, either medical or natural, for treating bloating, since everything depends on the underlying cause. In extreme cases, relieving the bloating could require surgery. In mild ones, it could be as simple as flatulence or just waiting for food to finish digesting.
Having said that, there are several measures you can take to relieve or reduce the chance of developing the milder causes of abdominal and stomach bloating:
- Pay attention to what youve been eating when the bloating occurs. This way, you can find out if a certain type of food is triggering it.
- Slow down your eating pace and chew thoroughly.
- Avoid spicy foods and others that can trigger acid reflux.
- Reduce the sodium in your diet.
- Increase the number of probiotics or fiber in your diet.
- Avoid foods that are known to produce gas, such as Brussels sprouts, turnips, and beans.
- Avoid chewing gum, smoking, or using straws. All of these activities can lead to swallowed air.
- Drink more water. This advice only applies if you dont drink much water normally. If you do, then increasing the amount could cause bloating rather than relieve it.
While it can be embarrassing to talk about feeling bloated or gassy, these symptoms shouldnt be left unaddressed. If you feel your methods to treat your bloating arent working, or if the bloating persists for a long period without dissipating, contact your doctor for a more thorough examination.
Read Also: How To Balance The Gut Microbiome
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.
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.
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.
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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Check For Lactose Intolerance
Lactose is a sugar found in milk.
Your body needs an enzyme called lactase to break down lactose. However, most people dont produce enough of this enzyme to break down lactose once they reach adulthood. The resulting condition is called lactose intolerance (
- Increasing your fiber intake. Aim for 1830 grams per day of both soluble and insoluble fiber from whole grains, fruits, vegetables, nuts, and seeds.
- Drinking adequate fluids. Drink 68.5 cups per day of water and other fluids.
- Exercising regularly. Walking, jogging, swimming, or bicycling for about 30 minutes each day may help keep your bowels moving regularly.
Keep in mind that you may need to increase your soluble fiber intake with caution, as this type of fiber is fermented in your colon and may contribute to bloated feelings .
Additionally, adding fiber to your diet too rapidly may worsen constipation, so its important to increase your intake slowly. Aim for an intake of 25 grams per day for women and 38 grams per day for men .
While constipation may be relieved with medication, certain types like bulk and osmotic laxatives may make bloating worse, so talk with your doctor about your symptoms to determine whats best for you (
Finally, high amounts of fats in your intestine may retain gas and increase the sensation of bloating. This may be why people often report feeling bloated after fatty meals .
Eat More Fermented Foods
“A happy gut is a happy life,” Samit says. “The bacteria in your gut can affect your metabolism.” Along with taking a daily probiotic, she recommends adding in foods that naturally contain probiotics like sauerkraut, kimchi, or bone broth. She suggests eating sauerkraut by the spoonful if belly bloat is an issue for you. .
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Sip On Tea After Eating
In our research, peppermint, ginger, and green tea all were ranked high in helping you lose the bloat.
University of Maryland Medical Center found sipping on peppermint tea calms the muscles of the stomach and improves the flow of bile, which the body uses to digest fats.
This is especially helpful with the holidays after all of the dressing and pie we eat.
I like Celestials Peppermint Tea after dinner. Livestrong does suggest to not drink mint teas if you suffer from GERD or a hiatal hernia though.
Controlled studies have shown that green tea contains certain polyphenols, or plant-based antioxidants, that help break down fat, thus helping to lower your cholesterol level and BMI.
Drink a cup in the morning to get your metabolism going or with your meals. Here is an affiliate link to a genuine green tea that I really like.
We arent a fan of the weight loss teas though. We recently reviewed Fit Tea vs Flat Tummy Tea, and the possible side effects are pretty scary!