Genius Ways To Reduce Belly Bloating Naturally
Jul 28, 2016Toffler NiemuthSave For Later
Feeling bloated is drainingit zaps confidence and energy. Whether it was something you ate, or how you ate, or something else entirely, feeling bloated can make you feel embarrassed, tired, and frustrated. But there are some things you can do to help alleviate the bloat and the discomfort, and youll likely experience the benefits immediately.
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
Why Is My Stomach Bloated
The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it may be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. Your menstrual cycle is another common cause of temporary bloating. Sometimes a bloated stomach can indicate a more serious medical condition.
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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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Only Drink Water Or Tea
When people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. Drinking lots of water signals the body that it no longer needs to hold onto every last drop to stay hydrated. “Fluids, specifically water, are absolutely key for optimal digestion,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.
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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.
The Role Of Gas Handling And Clearance
Rather than excessive gas production, it seems more likely that altered or dysfunctional gas handling and clearance are to blame. Intestinal transit is altered in patients who experience bloating their prokinetics and colonic transit times are slower than those of healthy individuals,22 and distension directly correlates with transit times. The positive effect of prokinetics on bloating is testament to this. Furthermore, the proximal clearance of gas appears to be impaired in these patients, resulting in increased residual gas following attempted evacuation. This is most likely the consequence of altered reflex modulation of gas clearance.23
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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.
Throw Out The Sugar Substitutes
Sugar substitutes such as xylitol, manitol, 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.
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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
Make Water Your Number One Drink
Flush toxins, decrease your histamine response, and prevent bloating by drinking lots of water. Sure, green tea is good for you and coffee has benefits, too, but to reduce bloating fast, stick to water for the day. If you are really craving tea, make ginger tea.
*Ginger is good for your digestion and is an anti-inflammatory food.
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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.
Changes In Eating Patterns
Low energy levels, stress and mood swings are all common symptoms of menopause. These symptoms can contribute to changing of your eating patterns. You may start to eat foods which are high in processed carbohydrates and sugar. Sugar, especially fructose can lead to bloating.
Or perhaps a change in your household could lead you to change how you were eating.
You may have decided to change to healthier eating patterns that include lots of beans, and cruciferous vegetables. While these are healthy foods they should be introduced to your diet slowly.
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When Should I Be Worried About Abdominal Bloating
See your healthcare provider if your bloated stomach:
- Gets progressively worse.
- Persists for more than a week.
- Is persistently painful.
- Comes with symptoms of illness, such as fever, vomiting or bleeding.
A note from Cleveland Clinic
A bloated stomach is not a pleasant feeling. While its a common experience and usually temporary, you may become weary of the cycle. Spending a little focused attention on the problem to identify the cause can be well worthwhile. Try recording your symptoms and possible triggers in a journal. Note diet, hormonal and stress factors. When in doubt bring your notes to a specialist for professional guidance. The different factors that contribute to bloating can be complex and difficult to parse, but medical testing can help. As always, seek medical attention if your symptoms are persistent or severe.
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:
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About The Abdominal Muscles
To gain a further understanding of the causes behind bulging abs, its important to understand what the different kinds of abdominal muscles are and what role they play in the human body.
To start, abdominal muscles are a part of the bodys core or midsection. They typically feature a top and bottom, front and back, and two sides.
This makes it helpful to look at your abdominal muscles like a box, Marko explains, as it contains different sides of muscles that help secure the midsection.
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.
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Make Efforts To Reduce Stress
I know, this is easier said than done, but take it one step at a time. Meditation, exercise, and activities where you are aware of your breathing like yoga can reduce stress.
Did you know that you can reduce stress in just 10 days by doing yoga? Strength training is a great stress-reducer, too.
*Ive written a post on the best time to workout take a look!
Behaviors Food Choices And Activity
Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow air. Bulky foods such as lettuce, cabbage, and dense breads not chewed into small enough pieces increase swallowed air.
Typically, swallowed air contains oxygen, nitrogen and carbon dioxide. It tends to not have a foul smell, but it does contribute to the discomfort associated with gas.
People vary widely in how sensitive they are to gas production. Keeping a food record to document incidences of gas in relation to foods eaten can shed light on whether food or behavior may be aggravating the situation.
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Looking For More Tips On How To Beat The Bloat
If youre living with IBS, know that youre not alone. Also, know you dont have to learn to live with these symptoms.
Struggling with IBS is an option not inevitable conclusion!
My IBS was diagnosed over 45 years ago. I spent decades struggling before science discovered the microbiome and the FODMAP diet. These discoverys coupled with learning how herbs and plants contain the natural remedy for relief of the common symptoms of IBS, has made me the master of my digestive universe.
To learn how you can reduce unpleasant digestive symptoms and get back to enjoying life, to schedule a complimentary consultation. You can tell me your biggest gut challenge and Ill share the first step to take to get closer to that happy gut!
Can Bloating Be Prevented Or Avoided
There are many ways to prevent and avoid bloating:
- Avoid the foods that are known to cause gas. These include cabbage, Brussels sprouts, turnips, beans, and lentils.
- Avoid chewing gum.
- Avoid using straws for drinking.
- Reduce or avoid drinking carbonated drinks .
- Reduce or avoid eating and drinking foods that include fructose or sorbitol. These artificial sweeteners are often found in sugar-free foods.
- Eat more foods high in fiber to prevent constipation. If foods alone dont help, consider taking a fiber supplement.
- Avoid dairy products if you notice they cause gas and bloating.
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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.
Stomach Bloating: How To Relieve Your Tight Round Belly
Feeling bloated? You’re not alone. Abdominal bloating and gas are among the most common digestive complaints that doctors hear from patients. And now there are new bloating culprits: COVID-19 and long COVID.
Belly bloating bothers some people largely because of how it looks. They may think a protruding tummy makes them look “pregnant.” Others are frustrated when that swollen stomach sticks around even after weight loss.
But for some people, it’s less about looks and more about discomfort. Not everyone experiences tummy bloating in the same way and symptoms can vary. Often, patients also describe belching or abdominal distension, as well as symptoms of acid reflux, says Dr. Charlotte Smith, an urgent care physician at Penn Medicine in Philadelphia.
If you’re ready to get rid of abdominal bloating, here’s what you should know.
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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
- 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
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The Role Of Luminal Contents
Intestinal Gas Endogenous gas production via the fermentation of luminal contents is a significant contributor to raised intra-abdominal volume. Lactulose, which is poorly absorbed in the small bowel and therefore fermented in the colon, has been shown to be associated with bloating and distension in healthy volunteers1 and in patients with chronic constipation,9 suggesting luminal gas production as a contributing mechanism. Fermentation and thus gas production are influenced by the substrate and intestinal bacterial species, and studies show that alterations in the dietary intake of indigestible carbohydrates influence symptoms of bloating. In addition, reported alterations in the fecal microbiota of patients with IBS in comparison with those of healthy controls have been postulated to result in alterations of luminal fermentation,10 supported by the observation that patients with IBS have a lower cecal pH, presumably as a consequence of the increased production of short-chain fatty acids.11 Furthermore, the role of bacteria in the pathogenesis of bloating is supported by studies in which the modulation of bacteria with antibiotics resulted in symptomatic decreases in bloating.8
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How Long Does A Bloated Stomach Last
If your bloating is due to something you ate or drank or to hormone fluctuations, it should begin to ease within a few hours to days. If you are constipated, it wont go down until you start pooping. Water, exercise and herbal teas can help encourage all of these things along. If it doesnt go away or gets worse, seek medical attention.
To Beat The Bloat: Dietary Fiber
In some cases dietary fiber or the type of fiber used to treat constipation may cause bloating. It does this without actually increasing the amount gas in the digestive tract. It is thought that bloating arises from the fiber slowing the movement of gas through the bowels. However, some types of fiber may also directly increase the amount of air because they are partially digested by the bacteria that live in the colon.
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