Diagram Naming The Parts Of The Gut
There is always a certain amount of gas in the bowel. Most of this comes from air swallowed whilst you are eating or drinking. It can also happen during smoking or when swallowing saliva. Larger amounts can be swallowed when you eat quickly, gulp down a drink or chew gum. The swallowed air goes down into the gullet .
If you are sitting up, the air tends to go back up the oesophagus and escapes again through the mouth in the process of belching. If you are lying flat, the air tends to pass downwards causing gas in the stomach. This can result in bloating after eating and a hard, swollen tummy. The gas eventually enters the small bowel and escapes through the back passage . People often refer to this as ‘farting’ or, more politely, ‘passing wind’ or flatulence.
Gas can also be produced due to germs acting on partially digested food in the gut. This is more likely to happen with some foods than others. Broccoli, baked beans and Brussels sprouts are well-known culprits. The number of germs in the bowel also has an effect on the volume of gas produced. The gas that is made is mainly composed of carbon dioxide, hydrogen and methane. It may contain traces of a chemical called sulfur. This is responsible for the unpleasant smell experienced when you pass wind through the back passage.
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.
Milk Ice Cream Or Dairy Products
If you experience uncomfortable belly bloat after drinking milk or eating cheese or ice cream, you may be lactose intolerant. This means your body doesnt produce enough lactase, which is an enzyme that helps digest milk.
Causes of Bloating
But it can get a wee bit more complicated: instead of being lactose intolerant, you may be allergic to the proteins found in milk. According to the Mayo Clinic, all true food allergies are caused by an immune system malfunction. Your immune system identifies certain milk proteins as harmful, which triggers the production of immunoglobulin E antibodies to neutralize the milk protein. When you next drink milk or eat ice cream, your immune system releases histamine and other chemicals.
There are two main proteins in cows milk that can cause belly bloat:
- Casein, found in the solid part of milk that curdles
- Whey, found in the liquid part of milk that remains after milk curdles
If youre allergic to milk proteins, youll experience a range of allergic signs and symptoms including intestinal gas and stomach bloating. So, belly bloat may be caused by either a lactose intolerance or a protein allergy. Your best bet? Eliminate dairy and see if your stomach bloating and gas goes away. Below, I describe different ways to get rid of intestinal gas that is caused by dairy and milk products.
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Why Do I Get A Bloated Belly In The First Place
According to medical nutritionist Dr Sarah Brewer, bloating can be caused by:
- Eating more food in one go than you’re used to
- Eating too quickly
- Eating rich foods that are high in fat
- Functronal disorders of the gut for example, the reduced production of stomach acid and enzymes, bile or pancreatic juices, which can occur during times of stress
- Conditions such as Irritable Bowel Syndrome
Know that your cycle may be at play, as well. ‘Bloating may also increase around the time of your period, she says.
A constant bloated stomach that doesn’t calm down could be a warning sign of something more serious: head to your GP if you’re concerned
Proven Ways To Reduce Or Eliminate Bloating
Bloating is when your belly feels swollen after eating .
It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system .
Bloating can often cause pain, discomfort and a stuffed feeling. It can also make your stomach look bigger .
Bloating is not the same as water retention, but the two terms are often used interchangeably. Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system.
However, in some people, bloating is caused mostly by increased sensitivity. It just feels as if there is increased pressure in the abdomen, even though there isnt (
7 ).
Although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to.
Here are 11 proven ways to reduce or eliminate bloating.
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Foods To Beat The Bloat
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.
What Are The Symptoms And Causes Of Indigestion
Most of us have experienced indigestion and its symptoms, for example, upper abdominal pain and cramping, bloating, belching, nausea, vomiting, and the feeling of fullness after only eating a few bites. There are common causes of indigestion like GERD or pregnancy. More serious causes include cancers or heart attack.
The best way to relieve and even prevent symptoms of stomach bloating and gas, is a healthy diet and regular exercise, however, there are many things you can do to prevent and relieve bloating and gas.
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Bloating: Causes And Prevention Tips
How often do you hear yourself or friends complain about bloating? We often just say were bloated when we feel full, but for many women, the problem relates to a chronic underlying condition. If you feel bloated often, you may have a condition like irritable bowel syndrome , which affects up to 24 percent of women.
Linda Lee, M.D., explains common causes of bloating and what you can do to prevent this uncomfortable condition.
Take Time To Meditate
The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviorsfound that individuals who meditate are less likely to overeat or give in to emotional eatingand this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room and take five uninterrupted minutes thinking about something that you’re grateful for.
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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.
Treat Yourself To Fruits
If youve been naughty with your salty foods, you might want to invest in some bananas. They prevent water from getting stuck in your body due to sodium. Bananas are full of potassium and perfectly regulate salt levels to reduce bloating.
Meanwhile, the enzymes in papaya and pineapple help break down the proteins in the system, which wonderfully helps the stomach to process food.
Therefore, eat these fruits after a heavy meal to strengthen your digestive tract and help prevent constipation and bloating.
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What Are The Benefits Of Probiotics
Probiotics nourish the digestive system with healthy bacteria to prevent the overgrowth of harmful bacteria. When taken every day as an ongoing supplement, probiotics dont just prevent unwanted bloating. They also offer the following benefits to your overall wellness:
- Restore balance of microflora for vaginal health
- Support healthy fat loss
- Defend against invading toxins
Incorporating a probiotic as a regular supplement in your routine is the easiest way to get rid of bloating. You wont just enjoy the absence of bloating, but youll also create long-lasting gut health that enhances your physical wellness.
Pumpkin To Treat Stomach Bloating Fast
Eating pumpkin is an effective way to prevent flatulence as well as bloating. Pumpkin contains a high amount of potassium, vitamin A and fiber that helps in digestion.
Steps to Use Pumpkin to Get Rid of Stomach Bloating and Gas:
- Add 1 cup of pumpkin to your meals. It will help to create a smooth digestive flow and reduce gas and bloating.
- You can bake, steam or include it as an ingredient in your meals.
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Can Bloating Be Prevented
To keep your digestive system working well, follow a healthy diet and eat at least 30g of fibre every day. Cut down on processed and fatty foods, and drink less alcohol. Drink plenty of water and take any medicines as directed by your doctor.
Dont overeat, and try to eat more slowly. Eating regularly will help to prevent digestive problems.
Regular exercise is also important for your gut because it strengthens the muscles in your tummy and stimulates the digestive system to push food through. It also helps with stress, which affects the nerves in the digestive system and can slow down digestion.
Smoking is very bad for your digestion. If you smoke, try to quit now.
The Best Treatments For Gas And Bloating
Did you know that lemon is a natural detoxifier? It acts as a cleansing agent, which, Taz explains, helps to eliminate unwanted bloat from the body. She recommends sipping on hot lemon water in the morning. Or try balancing your digestive system with this caffeine-free herbal tea.
Additional reporting by Amy Schlinger
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/9avoid Swallowing Air Or Gases
Yes, you read it right. We do swallow a lot of air and gases when we drink carbonated drinks, chew gums or drink a beverage through a straw. Fizzy drinks contain carbon dioxide bubbles, which can be released from the liquid after it reaches the stomach. While when you chew gum or drink through a straw you swallow a lot of air which causes discomfort in the abdomen.
The Bottom Line: The Best Ways To Get Rid Of Bloating Fast
Bloating may not be a serious health problem, but it can still pose unwanted interruptions to your quality of life. Feeling fat, uncomfortable, and stuffed makes it much harder to participate in physical activities, relax with your friends, or feel confident about your appearance.
Whether your bloating developed as a result of a special indulgence or an innocent lunch choice, you dont want to spend the rest of your day feeling like your stomach is about to explode. Flatulence, burping, and cramping can ruin your day instantly.
This is why adjusting your eating habits, supplementing regularly with probiotics, and taking digestive enzymes and activated charcoal as needed can powerfully transform your digestive health and restore comfort to your belly.
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Diseases Causing Increased Gas
Most people with gas-related symptoms have increased sensitivity to gas or have one of the causes of increased gas production mentioned above. However, occasionally these symptoms can be caused by diseases of the bowel. Sometimes, the illness can be short-lived. For example, acute gastroenteritis , often caused by infection with a virus, can result in a short-term condition associated with increased gas.
Occasionally, gas-related symptoms can be features of long-term diseases. All of them can cause at least one gas-related symptom .
Examples include:
Coeliac diseaseCoeliac disease is caused by intolerance to a protein called gluten which is found in certain foods containing wheat, barley and rye. It principally affects the part of the gut called the small intestine. It can occur at any age. Symptoms are relieved by avoiding gluten-containing foods. See the separate leaflet called Coeliac Disease.
DiverticulitisDiverticulitis occurs when small pouches in the wall of the large bowel become infected. See the separate leaflet called Diverticula .
Short bowel syndromeShort bowel syndrome can be a complication of bowel surgery. If more than half the small bowel is removed during surgery this can cause difficulties in food absorption.
GiardiasisThis is caused by infection with a germ called giardia. One of the symptoms is belching up foul-smelling gas.
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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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 can 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.
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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Summary: How To Reduce Bloating
There isnât a single superfood that can miraculously cure bloating, however, much you eat. In fact, eating too much of any one food type can in some cases make bloating and other digestion problems worse. More important than eating any single food is consuming as wide a range of gut-healthy foods as possible.
18 June 2020
Could I Have A Food Intolerance
Genuine food intolerances are actually pretty rare, says explains nutritionist Amanda Hamilton, co-author on The G Plan: The Revolutionary Diet For Gut-Friendly Weight Loss.
You may be sensitive to certain foods, particularly if you eat them all the time which, in the case of wheat, gluten and dairy, many people do but its unlikely you need to cut them out entirely.
Think you have a food intolerance? Book an appointment with your GP, for tests
Theyre also notoriously hard to diagnose. While some, such as lactose intolerance, can be tested for, others, like gluten, cant. If your GP has ruled out coeliac disease, a number of things could be to blame, from non-coeliac gluten sensitivity to IBS or even an anxiety disorder.
To ease your symptoms, a dietitian may suggest following the low-FODMAP diet, which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Basically, the natural sugars, like fructose and lactose, found in a lot of high-fibre foods.
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