Watch Your Fiber Intake
Fibrous foods such as whole grains, beans, and legumes can be a common cause of bloating. While these foods are promoted as healthier than their refined counterparts, their high-fiber content leads to bloat in some people.
Fiber is an important part of a heart-healthy diet, but you should gradually increase the amount you eat. For example, instead of switching from refined white grains to whole grains all at once, try replacing one product at a time to see how your body reacts.
Nix The Carbonated Or Sugary Drinks
Chugging fizzy beverages might make you feel better temporarily, but theyll leave you way more bloated than before, says Dr. Smith. The same goes for sugary drinks like Gatorade. Dont let brands that use artificial sweeteners fool youthey too cause you to puff up, says Dr. Smith.
Instead, rely on your good buddy water, and aim for eight glasses a day. Mix in some green, peppermint, or fennel tea to help eliminate inflammatory mediators, says Dr. Ross.
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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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.
Questions To Ask Your Doctor
- Do I need a test to diagnose lactose intolerance?
- Why do certain foods cause my bloating when they never used to?
- What can I do if I have diabetesand my medicine or artificial sweeteners cause bloating?
- Could my bloating be a sign of something more serious?
- What kind of tests will I need?
- What kind of over-the-counter medicine can I try?
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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:
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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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.
Eat Slowly So You Don’t Gulp Air
When you finally get home after a long day, you’re totally famishedwe get it. But that doesn’t mean you should scarf down your dinner in a hurry. Eating too quickly causes you to swallow excess air, which can lead to uncomfortable gas and bloating. Slowing down the chewing with your mouth closed, on the other hand, can have the opposite effect. Fight off the urge to engorge your entire meal by snacking on something like a small piece of fruit or an ounce of nuts before dinner is ready.
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Fennel Tea Is Yet Another Great Option
Robynne Chutkan, M.D., an integrative Gastroenterologist and founder of the Digestive Center for Women told Bustle in 2016 that fennel is a great natural remedy for bloating because it’s chock full of gas-reducing oils perfect for when you’re feeling gassy.
You can either buy fennel tea bags or make your own fennel tea by adding crushed or whole seeds in a cup of boiling water and steeping for 10 minutes.
Do Supplements Help Relieve Bloating
Many people believe daily use of probiotics is a cure for bloat, but Dr. Brown points out that there has not been any conclusive evidence that shows it works. There is no harm in trying one, though. Some studies suggest that a multi-organism probiotic that requires refrigeration works better than one that contains only one species of organism and is stored on the shelf, he says.
If you are looking for immediate relief from bloating, Dr. Brown says immediate relief may be possible with simethicone, a medication that is available over the counter under brands like Gas-X and equate. “About 80 to 120 milligrams of a chewed tablet with meals can help, he shares.
Although daily fiber intake can help with bowel movements and overall digestion, consuming large quantities of a fiber supplement such as Metamucil and or Citrucel actually worsens most bloating, says Dr. Brown, so cool it with these supplements if you are feeling a bit puffed up.
Again, bloat typically goes away on its own within 24 hours, but here are some short- and long-term solutions to help the process along and prevent it from happening.
Some over-the-counter probiotic supplements can cause gas, bloating, or other GI symptoms, but chowing down on real foods packed with this healthy gut bacteria can be beneficial, says Courtney Schuchmann, RD, a dietitian at the University of Chicago Medicine.
I know, it’s amazing, but there’s a side effect to all that no-cal sippingbelly bloat.
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How To Get Rid Of Bloating
“Usually, normal bloating can be relieved with common remedies like taking digestive enzymes, drinking warm beverages and walking,” Vaca-Flores says. “Nevertheless, passing gas and having a bowel movement should help bloating go away within a few hours.”
If these remedies aren’t working for you, a healthcare provider can assist you with finding a more effective and reliable solution. Be wary of using over-the-counter “detox” supplements to address bloating — many of these products have a laxative effect and are potentially dangerous to use over time.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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Worst: Broccoli Cabbage Kale
Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinosea sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. But don’t shun those healthful greens just yet. “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Cynthia Sass, RD, MPH, Health contributing nutrition editor, tells Health.
So keep eating the green stuff, but limit your portions. And if you absolutely can’t part ways with even a gram of kale, steam it: “Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” Sass says. It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.
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Easy Ways To Debloat After Overeating
It happens to all of us. While you may follow a healthy diet every day, there are some days where you may splurge a little bit. There’s no problem with indulging in some treatsone day of “bad” eating isn’t going to have any long-term effect on your health or weightbut that doesn’t mean you won’t feel the effects of a binge the next day. Whether it’s on vacation, a special event, or a holiday gathering, binge eating or overeating can cause some uncomfortable symptoms, such as bloating, digestive discomfort, and fatigue.
While these symptoms will be temporary, there are some things you can do immediately after eating to speed up your recovery. To help reduce bloating and flatten your stomach after a splurge, we put together a list of expert-recommended and science-backed tips that can provide some immediate relief. Read on, and for more on how to lose weight, you won’t want to miss The Best Ways to Lose Belly Fat for Good, Say Doctors.
Faq: How To Drink Beer And Not Get Bloated
Is alcohol bloating preventable?
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Can Your Thighs Be Bloated
Fluid buildup : It happens when the tissues or blood vessels in your legs hold more fluid than they should. This can happen if you simply spend a long day on your feet or sit for too long. But it may also be a sign that you’re overweight or don’t get enough exercise, or of more serious medical conditions.
What Types Of Food Cause Stomach Bloating
If you’re experiencing regular bloating, you should see a doctor and discuss your symptoms with them. Together, you can come up with a treatment plan. As previously discussed, because there are many causes for abdominal bloating, it can be challenging to determine what causes an individualâs stomach to bloat. â
The first line of treatment for bloating that a doctor may prescribe is the low FODMAP diet. FODMAP stands for:
- Fermentable Oligosaccharides. These are found in wheat, onions, garlic, legumes, and beans.
- Disaccharides. A class of sugars that are found in lactose products like milk, yogurt, and ice cream.
- Monosaccharides. This is a type of sugar that includes fructose. It’s often found in fruits like apples and pears.
- Polyols. Also called sugar alcohols, they’re found in apricots, nectarines, plums, and cauliflower. They can also be added to chewing gums and candy.â
A low FODMAP diet cuts down the number of carbohydrates listed above that you consume. It has been found the small intestine can have a difficult time absorbing them, so it then passes the unabsorbed carbohydrates to the colon. In the colon, they become fermented and then make gas and cause bloating. â
Some people may not have a sensitivity to FODMAP foods. The best way to find out if this diet will work for you is to start cutting FODMAP foods out of your diet slowly and then slowly start bringing them back. â
Replace Sodas With Water
Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.
Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.
What Causes Bloating After Eating
Bloating occurs in the abdominal area. It happens when large amounts of air or gas build up in the gastrointestinal tract.
Eating is a common cause of bloating because when the body digests food, it produces gas. People also swallow air when eating or drinking, which then enters the gastrointestinal tract. Flatulence and burping usually help to relieve buildups of gas and air in the gut.
Bloating is a symptom of many health conditions, such as irritable bowel syndrome or a food intolerance. However, most cases of bloating are avoidable.
Bloating after eating is a widespread experience and usually not a cause for concern. People with bloating can often treat their symptoms at home, such as by using one of the methods highlighted in this article.
However, bloating can sometimes also be a symptom of an underlying health condition that may require medical attention.
Anyone with bloating accompanied by other symptoms should see a doctor. These symptoms might include:
- abdominal pain
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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.
Add Lemons Or The Fruit Of Your Choice For A Flavor Mix
If you get bored with plain water, you can infuse it with fruit for a hit of flavor. Lemon is a great choice, according to Redbook magazine. “Bitter foods like lemon help stimulate your body’s GI juices and aid the start of the digestion process,” says Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City. “When digestion is robust, your body breaks down food better and absorbs more of its nutrients …”
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How To Prevent Gas And Bloating
Excessive gas and bloating can be uncomfortable and embarrassing. It is normal to pass gas several times per day, but excessive gas, especially when it is associated with a feeling of fullness and discomfort, can be an unnecessary distraction for you. Most of the time, gas and bloating are not caused by any serious medical condition, and you can make some changes to reduce your symptomseven if they are caused by a medical problem.
Stay Away From Foods That Cause Gas
Yep, were looking at you, broccoli and Brussels sprouts. They may inspire your favorite healthy-eating Pinterest boards, but they also contain a complex sugar called raffinose. Humans lack the enzyme to help break it down properly, which leads to gas and bloat. Other dietary culprits in this category include beans, cabbage, cauliflower, and lettuce, says Dr. Ross.
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Ditch What You Cant Pronounce
Cant say it? Dont eat it. Ditch all artificial sweeteners and diet foods.
They can make you bloated and trigger gas and diarrhea: exactly what you dont want.
Stay away from xylitol, maltitol, sorbitol and all the artificial sweeteners. You dont need the diet yogurt, soda, cookies or other nutrient poor foods.
Wear Compression Socks In Flight
When I get on the plane, I wear these compression leggings from Anna Zahn at Ricari Studios in Los Angeles,” says Whitney Tingle, co-founder of Sakara Life. “They help to stimulate the lymph and encourage circulation and lymphatic drainage as long flights can leave our bodies feeling stagnant and puffy.”
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Can Bloating Be Prevented
To keep your digestive system working well, follow a healthy diet and eat at least 30g of fibre every day. Cut down on processed and fatty foods, and drink less alcohol. Drink plenty of water and take any medicines as directed by your doctor.
Dont overeat, and try to eat more slowly. Eating regularly will help to prevent digestive problems.
Regular exercise is also important for your gut because it strengthens the muscles in your tummy and stimulates the digestive system to push food through. It also helps with stress, which affects the nerves in the digestive system and can slow down digestion.
Smoking is very bad for your digestion. If you smoke, try to quit now.
Cut Back On Caffeine And Alcohol
Pre-menstrually, alcohol can enhance PMS symptoms like breast tenderness, mood swings, and bloating, says Dr. Bitner. And coffee can overstimulate the digestive tract and irritate the bowels, not to mention dehydrate you, which causes you to retain water. Hey, you’ll save some serious $ by bypassing your morning latte, too.
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How Long Does It Take For Normal Bloating To Go Away
How quickly that bloat resolves depends on what led to it in the first place. The good news is it usually disappears overnight in most cases, and one fast until the morning, says Dr. Brown. Abdominal distention occurs naturally during the day in response to oral intake or eating. It will therefore typically subside after a bowel movement, he says.
Know that your stomach will expand again once you eat and that’s totally normal. “Everybody develops abdominal distention during the day. There is no way you can take in food and not have that material, plus the associated GI secretions created by the GI tract, to absorb it take up space in the abdomen,” Dr. Brown explains.