Be Mindful Of Food Intolerances
Its important to be aware of any food allergies or intolerances that you may have, as these can contribute to bloating.
For example, lactose intolerance the inability to digest the natural sugar found in milk can cause symptoms like bloating, fullness, gas, stomach pain, and diarrhea .
Similarly, those with celiac disease a sensitivity to gluten may experience digestive issues like bloating after consuming gluten-containing foods like wheat, barley, and rye .
Additionally, people with irritable bowel syndrome are sometimes advised to limit foods high in fermentable oligo-, di-, mono-saccharides, and polyols , which are carbs that are poorly absorbed in the digestive tract, to reduce gastrointestinal symptoms .
Being aware of which foods trigger your symptoms can help you modify your diet to prevent issues like bloating. Try keeping a food and symptoms journal for a few weeks to identify when your symptoms may arise.
Certain food intolerances can cause bloating and other digestive issues for some people. Identifying and avoiding triggering foods may limit your symptoms.
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 .
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.
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Eat Slowly And Chew Your Food Properly
These two habits can together help in better digestion of food. It is a part of eating mindfully, where you enjoy your food to the fullest by eating slowly and chewing it properly. It is also an effective way to prevent and reduce bloating. Also eat your food while only focusing on the food. Avoid eating while watching TV or your phone or any other distraction.
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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Start The Day Off Right
This is a staple of the celebrity beauty diet for a reason: It works. A glass of warm water with lemon in the morning jump-starts your digestive system and sets everything off on the right foot, right away. For an added kick, sprinkle in some cinnamon or cayenne pepper for extra anti-inflammatory power.
How To Reduce Bloating Fast And Flatten Your Belly
Congratulations on your bundle of joy, when is your due date?
These are the words every woman who suffers from belly bloat fears.
Bad bloating can instantly turn a sexy, confident woman into an anxious ball of discomfort and self-doubt. And worst of all, youre told to suck it up and accept your desperate state.
Well, not any longer.
Im going to reveal how to reduce bloating fast, so you can once again live a life of comfort and not have to worry about Larry from work commenting on your post-lunch gas balloon.
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Don’t Eat Two Hours Before Bed
Just like eating quickly can cause extra air to enter the stomach, eating too soon before bed can cause gut issues, since your body doesn’t have enough time to digest before sleep. By making sure you’re not giving your body extra work, it can focus on digesting the food that’s already in your stomach â and avoid bloating in the morning.
Mancella notes that while you might want to get rid of your bloat as fast as possible, it’s important to be wary of too-quick fixes. “If a fast-fix detox promises instantaneous results, expect it to be overpromising and under delivering,” she says. “Detox teas can also stimulate a diuretic effect and cause discomfort and simply add negative symptoms like gas to the mix.” The most important thing to do is “to be very in tune with our bodies to determine the main cause in order to prevent this from reoccurring,” she says. You know your body best treat it with kindness, and it’ll be kind right back.
This article was originally published on May 18, 2016
Eat Smaller Meals More Often
If youre into skipping meals and then gorging yourself, take a quick pic of your abs after your large meal. Even if it was all clean foods, youre likely looking at a puffy post-feast gut.
Try a couple of days of spreading out your food into smaller meals every three or four hours. Youll prevent the food baby look and feel more comfortable taking off your shirt.
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No More Gassy Veggies
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:
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!
Get More Water In Your Diet
Water in your diet is a great way to reduce that bloated feeling. Youll feel satisfied but not overfull after a meal.
You dont just have to do this by drinking more glasses of water. Look out for foods that are full of liquid and water. This can include celery, watermelon, citrus fruits, and much more.
These watery foods are also good for cleansing the whole system. Youll remove toxins and help your kidneys work better. At the same time, they have fewer calories, so youre not going to gain as much weight while enjoying them.
Bloating can lead to a feeling of fatigue. By getting more watery foods, youll improve blood flow and feel like you have much more energy to get through a day.
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Coeliac Disease And Bloating
Coeliac disease is a common digestive condition where your intestine cannot absorb gluten found in wheat, barley and rye.
If you have Coeliac disease, eating foods containing gluten can also trigger diarrhoea, abdominal pain and fatigue.
See your GP if you suspect you may have Coeliac disease.
There is no cure for Coeliac disease but, once the condition has been diagnosed, switching to a gluten-free diet should help.
Find out more about Coeliac disease.
Causes Of Stomach Bloating
It can be challenging to determine the cause of stomach bloating. Some known causes of stomach bloating include:
- Excess gas in the intestine
- Small intestinal bacteria overgrowth
- Irregular amounts of microorganisms in the bowel
- Sensitivity or intolerance to food
- Sensitivity of perception to digestive tract
- Spinal curvature of the lumbar spine resulting in lessened abdominal capacity for gas
- Gastroparesis, a motility disorder that delays the stomachs ability to empty itself
- Anxiety, depression, and other gut-brain connections
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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.
Figuring Out What Is Causing Your Bloat
The hardest part about this is figuring out what is actually causing you to be bloated. There are a few things to look at first. The first step is typically to see your doctor since they can often rule out medical causes for your bloating. Next, if you think it might be from a sensitivity to certain foods, removing those foods or trying an elimination diet can help a lot.
Also, look at your lifestyle and what foods you eat, as if you are eating a lot of inflammatory foods, have constipation, or drink nothing but carbonated beverages, that is likely the culprit.
I can help you implement these bloating relief tips and get you on the right track to better gut health! Schedule a free 30 minute consultation with me today!
Register for my online webinars and other events to learn how you can take control of your health!
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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.
How Is Bloating Treated
Bloating will usually go away by itself if you adjust your diet for a while. Cut down on salty foods, carbohydrates and fizzy drinks. For some people, it can help to avoid foods that contain onion or garlic, wheat, rye, lactose products or stone fruit.
Bloating caused by constipation can be treated by eating more high-fibre foods, increasing the amount of water that you drink, and exercising regularly. Some people may need laxatives to treat constipation.
If you have a medical condition such as coeliac disease, you will need to follow a strict diet to prevent bloating and other symptoms. If you have IBS, following a high-fibre diet and the low FODMAP diet may help. This involves cutting out some dairy products, wheat and other grains, and some fruits and vegetables. Talk to a health professional such as your doctor or a dietitian before starting this diet to make sure it is right for you.
If you have a food intolerance, you may need to try an elimination diet to find out which food or foods are causing your problems. Your doctor or dietitian will advise you.
Some people find that probiotics containing lactobacillus and bifidobacterium can help with bloating by reducing the production of gas in the gut.
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Final Thoughts On Reducing Face Bloat
We know what causes a puffy face.
It is basically a combo of too much sodium and not enough potassium and the first stages of dehydration.
You can avoid this issue by including a diet high in potassium, drink more water and use Pink Himalayan sat most of the time instead of table salt.
If you mess up?
A fast way to reduce face bloat is to mix a bit of cream of tartar in a glass of water.
Hope this helps!
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.
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
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Eliminate Refined Grains & Sugar
While there are people out there who may have no problem digesting grains, this was not the case for me and many other people who experience digestive issues regularly. The problem with refined grains and sugar is the fact that these foods feed yeast and bad bacteria that live in our gut. This results in a lot of unpleasant gas being produced in your tummy.
In the early stages of my healing, refined grains and sugar made me bloated, so I had to limit those all together to reduce bloating and gas. Instead, I focused on healthy fats, veggies, and organic pasture-raised meats.
After completing the Gut Thrive in 5 program, I am now able to tolerate these foods much better, however, I still prefer to stick to whole grains, such as brown or wild black rice, or ancient grains, such as quinoa, millet, or buckwheat to keep my gut healthy.
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.
Poorly Functioning Stomach/ Intestinal Muscles
In some people bloating may be due to the intestinal muscles not functioning properly, such that air is not transported through the digestive tract and expelled as it ought. Fats have a similar effect on the intestines. In both cases, food, air, and liquid accumulate causing bloating and/or distention.
Use the chart above to help you figure out the cause of your bloating.
Get Rid Of Bloating Fast With This Satisfying Stretch
It’s an unfortunate fact of life that we all feel bloated from time to time. With so many potential causeslike you ate too fast, you drank something bubbly, you ate too little fiber, you went overboard on salt, you didn’t drink enough waterit can be tough to pinpoint the best way to get rid of bloat.
Experts have lots of suggestions for what to eat and drink to de-bloat, but there’s actually something even easier that helps get rid of bloating fast: stretching. Specifically, opening up your hips and twisting your torso.
“When you feel bloated, the back and core muscles are going to feel really tight, because the organs are expanding,” Rebecca Weible, yoga instructor and founder and owner of Yo Yoga! in New York City, tells SELF. “Stretching is going to help open things up a little bit, and it can be really relieving. It’s also going to increase circulation in the torso, and therefore, the organs that are working to digest.”
Weible explains that when your hips are tight, your pelvis tilts and presses against your digestive organs. When you do stretches that open your hips, you can relieve pressure on the pelvis and with it, some discomfort.
Yes, you might pass a little gas. But that might be just what your body needs. “That gas can be what makes you feel bloated and gross,” Weible says. Oftentimes for women, she adds, water retention is a big cause of bloat. But if it’s just a buildup of air, relieving yourself can be, well, a big relief.
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