Why Do You Get A Bloated Stomach
Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods , eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention.
Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS or during moments of stress.
Score A Little More Shut
Sleep is often impacted by the pain of menstruation, bloating, and feeling out of sorts, says Dr. Roy. Its during these crucial hours, though, that the excess fluid in your belly is able to move back into the body and be eliminated, she explains. So aim to get eight hours a nighthere are tips to help you drift off.
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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Natural Ways To Get Rid Of A Puffy Face
Dehydration is one of the most common causes of facial bloating since the body retains as much water as possible if dehydrated. The face is one of the areas where excess water is stored, so counteract this tendency by drinking plenty throughout the day. Stay away from diuretic liquids such as coffee, tea, soda, and alcohol.
Salt plays a role in water retention, therefore, too much will cause puffiness and cheek swelling. If you want to control the puffiness around your face, you must cut down on your salt intake. This includes not just table salt, but foods high in sodium. Fast food, junk food, canned food, and frozen food should be avoided.
One of the newest health trends of 2017, watermelon juice offers an early morning boost, as well as a means for remedying a puffy face. The anti-inflammatory drink contains a high amount of vitamin C, which will help swelling in the face go down quickly.
Get your blood flowing to help lessen the appearance of those puffy cheeks. Doing cardio exercise three to four times a week will help the circulation of your blood, open your pores, and help you sweat out all the toxins.
Similar to a hot compress, a cold one will work just as well. Wrap three ice cubes in a washcloth and place on the puffy area of the face. Those that are prone to face swelling in the morning should splash cold water on their face when they get up.
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.
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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
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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Sip Apple Cider Vinegar
Apple cider vinegar also helps promote a healthy gut and digestive system by increasing stomach acid and aiding your bodys ability to absorb key nutrients. Because of its high acidity, apple cider vinegar can cause indigestion and damage the teeth and throat it is best when diluted and used in small amounts.
Youre Not Eating Enough
Nearly every client who comes to my practice complaining of GI symptoms and thinking they need an elimination diet is eating too few calories to support an active lifestyle and not allowing themselves to eat certain foods and food groups, says Jones.
It doesn’t take long for them to notice improvements in GI symptoms by increasing portion sizes and the variety of foods they eat. Speak to your dietitian or slowly increase portion sizes to see if it helpsyou dont want to overdo it and eat too much, of course.
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Book In With Your Doctor
Although it is most likely your bloating can be improved with the diet and lifestyle changes above, sometimes medical help is needed when all else fails.
Make sure to check in with you doctor and rule out a serious underlying illness, such as gastritis, which could be upsetting your digestive system.
Diagnosing digestive issues can be a complicated process that takes time to solve.
Youre Lacking In Fiber
Men need to eat 38 grams of fiber per day. If youre not meeting that amount, there is a chance that you might be constipated, which can cause gas and bloating.
Many men who follow restrictive diets, like keto, tend to skimp on carb-rich fruits, veggies, whole grains and beans, and they often miss out on some of their daily fiber needs, says Natalie Rizzo, M.S., R.D.
To fix it, its as simple as adding more whole foods into your day. Think about trying to get some sort of fruit and vegetable at every meal.
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Swap Salt For Herbs And Spices
Whether you like it or not, those salty chips dont just give you empty caloriesall that sodium will also encourage your body to retain water. Before long, youll be sending a search party for your abs.
Over the next two days, try to avoid eating fast food, restaurant food, or packaged foodin fact, thats where most Americans get their dietary salt. Instead, cook at home with whole ingredients such as lean meat and poultry, vegetables, and slow-digesting carbs.
Better yet, swap out the salt and use herbs and spices instead. Use red pepper flakes for some heat, oregano and thyme for some Italian flavor, lemon/lime juice and zest, or turmeric and curry powder for anti-inflammatory power.
Food Intolerance And Bloating
Food intolerance can lead to bloating when:
- your bowel does not empty properly
- the food causes gas to be trapped
- too much gas is produced as a reaction to the food
The most common foods to cause problems are wheat or gluten and dairy products.
The best approach if you have a food intolerance is to eat less of the problem food or cut it out completely.
Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. But do not get rid of food groups long-term without advice from your GP.
Find out more about food intolerance.
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Remedies And Treatments For Bloated Stomachs
While stomach bloating will often resolve on its own, the following measures may help reduce bloating or address its underlying causes:
Exercise and Posture
Physical exercise can help reduce bloating and clear gas from the body. Posture adjustment can also help. The body retains more gas when you are lying on your back, so try to stay active throughout the day.
Both simethicone and activated charcoal are marketed as gas-reducers. The two have proven ineffective and/or inconsistent when used on their own in clinical trials. However, there is some evidence to suggest that they may work when combined or when used with magnesium oxide or loperamide .
The use of probiotics to help with digestive issues is common but little studied. Still, there is some evidence that using probiotics can help reduce stomach bloating. The formula in VSL#3 proved to reduce bloating in both adults and children in clinical studies.
One common cause of stomach bloating is the inability to digest certain foods. Most digestive enzyme supplements are effective only for people who cannot produce enzymes for medical reasons. However, over-the-counter enzymes have proven to help with the digestion of two commonly problematic foods: dairy and legumes .
If you have a hard time digesting the sugars in these foods, you might benefit from lactase supplements for dairy or alpha-galactosidase supplements for legumes.
How To Stop Being Bloated Fast
How To Stop Being Bloated Fast. I made a list of the foods that cause gas and. Bloating is caused by a number of things, from eating too much to allergies.
Nutritionist and dietitians share their tips on how to get rid of bloating. So many things can throw our bodies out of equilibrium and lead to belly bloat. Learn how to fix bloated stomach and also the causes, symptoms and remedies. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. In this article i’m going to teach you how to optimize your digestion to beat you’re bloating belly.
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Drink Plenty Of Water
Staying properly hydrated will reduce water retention and remove gas from the stomach. Drink at least 2 liters of water a day.
You dont have to do everything suggested above to stop bloating after eating. Try 2 or 3 tips to see if theyll be helpful. If they dont work, try something different. Soon youll find the de-bloating method that works for you.
However, if your stomach is sticking out because belly fat, you need to follow this step-by-step plan. It is designed to help women lose weight without starving themselves or working out for hours.
Remedies To Get Rid Of Bloating Naturally:
Bloating is the common problem that can lead to severe pain. Not to mention, it can be embarrassing as well. Getting rid of bloating becomes important as it can lead to other problems as well. Thus, now we bring to you some of the most commonly used remedies that will treat bloating well. These remedies are pocket friendly and so you need not spend a large portion of your salary on it. Remedies to get rid of bloating naturally are:
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Eat Several Small Meals
To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump.
Eat This! Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:
- Apple with peanut butter
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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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.
Dont Eat Too Much At A Time
Being stuffed can feel like being bloated, but the problem is that you simply ate too much.
If youre eating big meals and tend to feel uncomfortable afterward, then try smaller portions. Add another daily meal if necessary.
A subset of people who experience bloating dont really have an enlarged stomach or increased pressure in the abdomen. The issue is mostly sensory .
A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated.
For this reason, simply eating smaller meals can be incredibly useful.
Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food , and it also makes you eat slower, which is linked to reduced food intake and smaller portions .
People who experience bloating often have increased sensitivity to food in the stomach. Therefore, eating smaller meals can be very useful.
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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!
Dont Have Dinner Late
Eating too late at night can make you feel bloated. And no one likes to go to bed on a full stomach. Not to mention the strain on your digestive system! And it can lead to weight gain.
Thats one thing I like about Intermittent Fastingwith my 4 to 5-hour window of eating from 11:30 am to 4 pm ish, theres no late-night eating for me. Learn all about Intermittent Fasting here.
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Does Lemon Water Help With Bloating
As a bonus, lemon juice helps to loosen the toxins floating around in your GI tract, relieve the painful symptoms that accompany indigestion, and even reduce the risk of burping and bloating resulting from excess gas production in your gut. Lemon water can keep your digestive system purring like a kitty all day long.
What Should I Eat When Bloated
20 Foods and Drinks That Help with Bloating Avocados. Avocados are highly nutritious, packing a good amount of folate and vitamins C and K into each serving . Cucumber. Cucumbers comprise about 95% water, making them great for relieving bloating . Yogurt. Berries. Green tea. Celery. Ginger. Kombucha.
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