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 Fiber And Avoid Refined Flour
Foods made with white flour like white bread, white pasta, and white rice are relatively low in fiber and may cause you to get a little, uh, backed up. Instead, opt for whole-grain varieties. A simple switch from white bread to whole wheat or from white rice to brown will keep things moving along smoothly.
High fiber foods that are free of indigestible fibers mentioned before include:
- Whole grain bread
Dont Multitask While Eating
According to the Cleveland Clinic, more Americans than ever are eating in front of their phones and TVs. Distracted eating often results in a higher intake of calories. Faster eating, which we tend to do while distracted, also introduces more air into the digestive system, causing you guessed it bloating.
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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
How Do I Get Rid Of Bloating Fast
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!
Eat At Regular Intervals
Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.
Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.
What Is Bloating And Why Does It Occur
Bloating is something that happens to all of us. It is caused by excess gas in the digestive system, more specifically in your intestines. This build-up of gas results from swallowed air.
Although everybody swallows air when they eat, some people ingest more than others, and this can lead to more bloating. In particular, you are more prone to swallowing more air if you:
- Are eating and drinking very quickly
- Drink fizzy drinks
- Wearing poorly fitting dentures
- Inflammatory bowel disease , which includes Crohns disease and ulcerative colitis
- Celiac disease or gluten sensitivity
- Gastroesophageal reflux disorder
- Eating disorders, such as anorexia nervosa and bulimia nervosa
- Hormonal changes, such as during menstruation in women
- Impairments in gut motility or absorption
These conditions may lead to additional symptoms, including dehydration, constipation, diarrhoea, and painful cramps.
Bloating can also result from more serious medical conditions, such as:
- Perforation in the digestive tract
- Kidney or liver failure
- Pancreatic insufficiency, leading to a lack of sufficient digestive enzymes
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Why Is Trapped Gas So Painful
Trapped gas is painful because it creates pressure in your digestive tract. Gas that builds up in your stomach or in the left side of your colon can feel like chest pain. Gas that builds up on the right side of your colon can feel like gallstone or appendicitis pain.
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 stomachâs ability to empty itself
- Anxiety, depression, and other gut-brain connections
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Common Causes Of Stomach Bloating
Bloating and excessive gas problems can be traced back to digestive alignment. Often, its caused by a difficulty in digesting high-fibre foods in the small digestive tract. Direct causes may include the following:
Swallowing excessive air whilst eating or drinking. You may be able to get rid of bloating by eating slower and drinking through a straw. Health conditions such as Crohns sickness, ulcerative colitis or even diabetes. Intolerance to certain foods such as lactose and gluten . Artificial sweeteners in gums or confections. xylitol, sorbitol, and mannitol can cause excess gas that leads to bloating. Constipation build-ups make it difficult to release gas and can lead to bloating.
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
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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.
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.
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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.
Eat Less Salt And Potassium
A recent study indicates excessive sodium consumption can cause gastrointestinal bloating. Potassium-rich foods, like ripe bananas, help counteract effects of excessive sodium consumption because potassium regulates fluid balance in the body. The typical American diet can be very high in sodium, even some seemingly healthy foods can have high amounts of sodium!
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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 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.
Researchers have found that certain antidepressants can affect the way your body reacts to gas, keeping it from overreacting to its presence.
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.
Hold Off On Drinking Alcohol
Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your gut. But more importantly for when you’re trying to reduce bloating in 24 hours or less, alcohol inhibits digestion, as well.
“Alcohol inhibits digestion and causes dehydration, causing the digestive tract to slow downwhich results in constipation,” says Rebecca Scritchfield, RDN. When you drink alcohol, your body switches to processing the alcohol out of your system first before digesting any food, which can leave you with a bloated stomach. It may be tough, but avoid the hard stuff while you’re trying detox.
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.
Foods And Drinks That Help With Bloating
Bloating is a common problem often caused by issues like constipation or excess gas .
Plus, what you eat and drink can significantly affect bloating and other digestive issues.
Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay.
Here are 20 foods and drinks that can help with bloating.
Theyre also rich in potassium, an essential mineral involved in regulating fluid balance and sodium levels to prevent water retention .
Whats more, theyre high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating (
Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs.
This may prevent water retention and alleviate bloating caused by dehydration (
Yogurt is packed with probiotics, a beneficial type of bacteria that plays a key role in gut health.
According to some research, probiotics may improve stool frequency and consistency to promote regularity .
Furthermore, probiotics have been shown to reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome , a common disorder that affects the large intestine (
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What Not To Do To Reduce Bloating
While I can understand that bloating can be annoying, its important not to obsess over it and make it your new weight loss trend.
I sometimes feel that trying to reduce bloating is becoming another excuse to go on a very restrictive diet. I also highly suggest staying away from weight loss teas or detox juices or any other diets or supplements that claim to stop bloating.
They will only make you lose water weight, giving you the illusion of de-bloating but everything will go back to normal once you stop. Remember that some bloating is normal and natural, and no stomachs are completely flat all the time!
Experiment With Your Fiber Intake
Foods that contain fiber can be a double-edged sword when it comes to bloating. On one hand, some high-fiber foods can produce large amounts of gas. This includes foods like beans, lentils, cruciferous vegetables, and certain grains.
On the other hand, foods high in fiber can help eliminate food waste rapidly and decrease constipation, which is another cause of bloating. High-fiber foods are also beneficial to your gut bacteria, and an unbalanced gut microbiome can also lead to bloating.
Heres an article I wrote on high-fiber foods you can try experimenting with reducing or increasing certain foods and observing the effect it may have on your bloating.
Keep in mind that if youve recently switched to a diet higher in fiber, you may need some time to adjust, and a bit of bloating is normal in the beginning.
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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.
Bloating Is Caused By Many Different Things: Constipation Excess Wind Food Intolerance Swallowing Too Much Air While Eating Celiac Disease Irritable Bowel Syndrome
We are all familiar with the uncomfortable feeling of being bloated. It makes some people cranky and they lose interest in food as well. But what causes it? According to nutritionist and chef Ishti Saluja, when your abdomen feels stretched, tight and generally uncomfortable, it is usually bloating.
Bloating is caused by many different things: constipation, excess wind, food intolerance, swallowing too much air while eating, celiac disease, irritable bowel syndrome. It occurs because of the accumulation of gas in the abdomen gas formation is completely natural, but if trapped inside for too long, it causes bloating. This leads to frequent burping, flatulence, abdominal pain and/or abdominal growling, she explains.
Saluja adds that vegetables like beans, onions, broccoli, cauliflower and cabbage can all increase this. so try and cook these down as much as you can. Gluten and dairy are other major causes. Swallowing too much air while eating can also make bloating worse. Dont speak and eat at the same time. Avoid slumpingwhen eating, sit upright, avoid fizzy drinks and chew with your mouth shut, she says.
The expert suggests the following ways to reduce bloating quickly:
3. Lemon and ginger water: It promotes an alkaline pH, thereby reducing acidity and formation of gas. It also stimulates healthy digestionand quick removal of waste.
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