Monday, September 26, 2022

How To Reduce Belly Bloat

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No More Gassy Veggies

Bloating Stomach ? How To Reduce Belly Bloat Instantly | Bloating Belly To Flat Stomach

Unfortunately, a lot of healthy foods can cause bloating. Raffinose found in many vegetables is an indigestible carb will cause you to expand like a Michilin Man. Humans do not possess the enzyme needed to break down this complex carbohydrate, but the gas-producing bacteria that live in our colon do. In the process of breaking down this carbohydrate, the bacteria release carbon dioxide, methane and/ or hydrogen. Basically, the carbohydrate ferments in your colon, producing gas and intestinal distress, though people are affected to varying degrees. Vegetables thatll bloat you are legumes and cruciferous vegetables, which include:

  • Beans
  • Cauliflower
  • Lettuce

If you like eating these healthy foods and want to continue eating them , supplement with an over-the-counter digestive aid such as Beano, which contains that missing enzyme. This allows you to break down the indigestible carbohydrate before those pesky, gas-producing bacteria in your gut can get their hands on it. Ergo, less gas!

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.

What Can Cause Bloating After Menopause

Unfortunately bloating is not only a concern during menopause years but can continue to get worse as you age, even after your hormones have had time to stabilize. While diet and lifestyle can still cause bloating issues after menopause, there are other things that may be the culprit for your bloating.

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Big Event Hitting The Beach

Youve got a big event coming up? Its today or tomorrow and you really want to make sure your tummy is flat as it can possibly be, then youll want to cut back on bulky raw foods. Bulky raw foods, e.g. carrots, provide a similar level of nutrition as cooked, but take up a whole lot more room in your tummy. So, rather than eating bulky foods that will expand your tummy more than necessary, go with cooked vegetables and small portions of fruit/ dried fruit. If youre on a beach vacation and want to avoid looking bloated on the beach, skip the bulky foods for lunch and have them for dinner instead.

Belly Bloat Cause #: Downing Fluids Before Your Workout

10 Tips To Beat Belly Fat And Banish Bloat

It’s important to drink plenty of fluids when it’s hot out to prevent dehydration, especially when you exercise. Also, steadily sipping water encourages healthy digestion by keeping food moving through your system, says Christie Achenbach, R.D., a dietitian in Destin, FL, who specializes in exercise nutrition. But chugging too much water before your workout makes your belly swell.

The belly bloat Rx: To avoid that sloshy, overfull feeling, drink about 16 to 24 ounces of water one to two hours before exercise. That should allow plenty of time for your body to absorb the needed fluid and eliminate the rest, says Eamonn Quigley, M.D., a gastroenterologist at Houston Methodist Hospital. Then top off your tank with another 8 ounces about 15 minutes before you head out, and sip regularly during your workout to make sure you’re fully hydrated.

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Q: Scientifically Speaking What’s Going On In There When My Stomach Begins To Resemble A Balloon

Bloating is a buildup of gas in your body, says Glassman. The culprit could be the digestion of certain foods which produce gas as a byproduct, drinking carbonated beverages, or eating too quickly, because chowing down without coming up for air can actually lead you to swallow air along with your food, she says.

More: 6 Nutrition Tips to Avoid Stomach Pain

The Best Ways To Reduce A Bloated Belly

As we age our body goes through all sorts of changes and unfortunately for many one of the side effects of these changes is bloating.

Women in particular are more prone to bloating as they age because of the change in hormone levels that occurs throughout menopause. Experts believe that decreasing hormone levels interfere with the digestive tract, which in turn causes gas and uncomfortable bloating.

Its not just women suffering though, with many men reporting regular bouts of bloating and excessive passing of gas. Those who suffer from Irritable Bowel Syndrome, which can become more common with age, are also prone to bloating and belly pain.

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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 Slowly

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

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.

Antidepressants

Researchers have found that certain antidepressants can affect the way your body reacts to gas, keeping it from overreacting to its presence.

Less Fiber

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.

Be Careful With Sugar Alcohols

How To Reduce Belly Bloating | 8 Simple Tips To Improve Digestion & Gut Health

Sugar alcohols are commonly found in sugar-free foods and chewing gums.

These sweeteners are generally considered to be safe alternatives to sugar.

However, they may cause digestive problems in high amounts. The bacteria in your large intestine digest them and produce gas .

Sugar alcohols are actually FODMAPs as well, so they are excluded on a low-FODMAP diet.

Try avoiding sugar alcohols like xylitol, sorbitol and mannitol. The sugar alcohol erythritol may be better tolerated than the others, but it can also cause digestive issues in large doses.

Summary

Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses. Try avoiding sugar-free chewing gums and other sources of sugar alcohols.

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Try A Caraway Oil And Peppermint Oil Capsule

“The capsule is an FDA medical food that treats bloating in the context of a condition called functional dyspepsia, which affects the stomach,” Kunkel says. “This is when folks have a feeling of getting full very quickly. They get bloating and belly pain, but their stomach is working normally and they don’t have an ulcer.” Other treatments for this condition include acid-blocking medication and neuromodulators that can quiet the gut, Kunkel explains.

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 individuals stomach to bloat.

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.

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.

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.

Continued

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Throw Out The Sugar Substitutes

Sugar substitutes such as xylitol, mannitol, maltitol, isomalt, lactitol, mannitol, erythritol tend to be found in sweet-tasting products marketed as low-calorie, low-carb, or sugar-free such as gum, cookies, snack bars, hard candy, and flavored water beverages. While it does help you cut back on calories, it remains longer in your digestive tract where it is broken down and fermented by bacteria, playing havoc with your gut. The result can be excessive gas, abdominal distention, bloating, and even diarrhea.

How Do I Get Rid Of Bloating Fast

How To Reduce Stomach Bloating

For quick results, grab a water bottle and hit the streets for a mini-workout. Walking helps get your stomach contents moving and water does, too.

Stay clear of carbonated water and drinks, though, as the bubbles sometimes add air to the stomachand you dont want that.

Remember that getting rid of bloat fast isnt always super simple and its not always a quick fix. But if you are feeling full and tight in the abdominal area, the best thing to do is to get moving!

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Rule Out Food Allergies And Intolerances To Common Foods

Food allergies and intolerances are relatively common.

When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms.

Here are some common foods and ingredients to consider:

  • Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk (
  • 14 ).

Both lactose and fructose are a part of a larger group of indigestible carbs or fiber known as FODMAPs. FODMAP intolerance is one of the most common causes of bloating and abdominal pain.

If you strongly suspect that you have a food allergy or intolerance, see a doctor.

Summary

Food allergies and intolerances are common causes of bloating. Common offenders include lactose, fructose, wheat, gluten and eggs.

Does Drinking Water Reduce Bloating

Water can help beat the bloat, yes. This is because water is an essential part of a healthy digestive system.

Have you ever been dehydrated and as a result, felt sluggish and just plain blah? This is because water helps to reduce the sodium level in your body, which is often a contributor to bloat.

Water is also crucial if you are planning to add fiber to your diet. Keeping the digestive system moving is reliant on good ole H2O.

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Undo Damage From A Night Out

If you knocked back a few too many drinks on the boardwalk last night and chased them with salty food, your stomach is probably feeling swollen from the alcohol and salt. The fix: drink 12oz of coconut water shortly after you wake up to rehydrate and help eliminate bloat. The potassium in the water helps balance sodium levels in the body and can help fight water retention, says Palinski-Wade.

Foods To Beat The Bloat

How to Reduce Bloating Quickly – Causes of Bloating and Tips to Debloat Fast!!

Nothing is more influential to the balance of your gut microbiome than what you eat and drink.

The foods you eat are not just part of the cause of your digestive discomfort. They may also hold the answer to how to reduce bloating.

While some foods can trigger your digestive discomfort, others could help it. Here we focus on four food groups that can help. But a note of caution, rather than focussing on eating any one category, aim to get diverse nutrients from all of these gut-friendly food groups.

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Mind Your Stress Levels To Stop Stomach Bloating

I know. Stress always causes something bad. While stress can help you get things done, it does come with a bevy of health-related problems, especially if youre suffering from chronic stress. When youre stressed your body releases hormones that trigger the fight or flight response, which basically makes you more awesome to ensure your survival. But what also happens is that the body diverts resources away from non-essential organs, such as the digestive system, to your heart, brain, and muscles instead. Thus, your digestive system slows down considerably the last meal you ate lingers a lot longer in your gut, which causes you to bloat. Beat stress through relaxation techniques and/ or daily physical exercise. Exercise reduces stress hormones and releases happy hormones .

But Watch Out For These Red Flags

If you’re worried about bloating, you should definitely go see your doctor to check if it’s a symptom for something serious. “Red flag symptoms that should prompt a medical evaluation would be if you’ve seen any red blood in your stool and/or if you’re losing weight without trying. Not like one or two pounds but 5% of your body weight. If you lost that much and you’re not trying to lose weight, that’s a red flag.” Kunkel says. “Others include if you’re having vomiting unexplained or vomiting that doesn’t go away, or if you have a low blood count. And lastly, I’d say if there’s a strong family history of cancer in the digestive tract, also to seek medical attention.”

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Poor Digestion/ Absorption Of Food In The Small Intestine

This means more undigested food reaches the bacteria that live the colon. And the more undigested food the bacteria have to feast on, the more gas they produce. Poor digestion/ absorption of food in the small intestine may be caused by:

  • Lactose intolerant
  • Sorbitol intolerant
  • Fructose intolerant
  • Pancreatic insufficiency
  • HCL deficiency
  • Celiac disease

Look Out For Over The Counter Medication

8 Reasons You Feel Bloated And How To Fix

Youll always want to find out more about the over the counter medications available. These tend to be cheaper, and youll be able to try different ones to find the ones that work for you.

The benefit is youll have the chance to read all the ingredients. You can check side effects before you get them, so youre not disappointed to find out you cant take them in the end.

You also have herbal stores available for over the counter products. Look out for those that have natural fibre sources for constipation or those that offer alternatives for some of your favourite foods so you can avoid intolerance or allergy problems.

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Belly Fat Unlike Bloat Does Not Cause Your Stomach To Swell Or Expand In The Course Of A Day Abdominal Fat Is Extremely Unhealthy And Develops Over Time

New Delhi: Your tummy or stomach can feel bloated even if you eat right or exercise regularly, making you feel like you’ve put on some weight around the middle. It is normal for all of us to have a bloated stomach occasionally, especially after a heavy meal, but for some people, it can be a sign of something more worrisome. This means bloat could also indicate greater, underlying conditions that require immediate medical help such as such as irritable bowel syndrome . Since bloating can cause the abdomen to appear larger or swollen, it can be easily confused with belly fat although they are not the same thing and both need to be treated differently.

Usually, abdominal bloating is caused by the diet that causes bloat. It could be also due to menstrual period, excess wind, constipation, fluid retention or edema, dehydration, food intolerance. Some medications such as steroids, tranquillizers, and certain antidepressants, can cause bloating and weight gain as they encourage your body to retain fluid. In most cases, bloat is temporary and can be treated easily with simple diet changes – such as cutting down on foods that cause gas and bloating, eating fibre-rich foods, drinking plenty of fluids, taking regular exercise, etc. Read: Want to get a flat belly in a week? Five simple steps to lose weight and tone up your body

Aim For Moderation And Diversity

Overloading your diet with any of these foods is unlikely to help. It could in fact make your bloating worse. For example, increasing fibre and not increasing water can worsen constipation. This is because water is needed to help fibre to pass through the digestive tract. Another example is, for people with digestive conditions like irritable bowel syndrome, eating large quantities of allium vegetables can trigger gas, bloating, diarrhoea and constipation.

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Steer Clear Of Gluten

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Of course, this is a no-brainer if you’re feeling bloated because of gluten sensitivity. “That’s all about having symptoms that are tied to wheat ingestion. Now, most folks don’t have celiac disease, which is a true allergy more of them have symptoms. They feel lousy they feel bloated when they ingest wheat becauseâguess whatâwheat contains fructans and other things that are FODMAP. So that might be a mechanism. The treatment, of course, is avoidance of wheat product,” says Kunkel.

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