What Does Inflammation Have To Do With Bloating
Inflammation has a LOT to do with bloating. So much, in fact, that Ive dedicated a video to the topic, which you can watch here.
Ive also written several posts about inflammation because it really can wreak havoc on your health.
- Take a look at 18 Top Anti-Inflammatory Foods to see some of the foods best for helping to reduce inflammation and bloat.
- On the other end of the coin, youll find 10 Foods that Cause Inflammation. Find out what to avoid and why.
- If you need help with all of this, start off on the right foot with my 5-Day Anti-Inflammatory Diet Meal Plan.
I know youll find this information helpful! If you are struggling with the discomforts of bloating, relook at the 10 simple tips Ive outlined above and try them out. Even bit by bit is fine.
The more steps you take, the better youll feel. Guaranteed!
This post contains affiliate links to products I use regularly and highly recommend.
Takeaway: Manage Your Bloat By Supporting Digestion
No matter which way you look at it, the best way to manage abdominal bloat is to support your digestive process.
Start with nutrients like those found in Daily Detox to support your liver and the flow of bile. Bile is crucial not only to the breakdown of fat but for balancing your microbial ecosystem. By keeping the harmful bacteria in check, bile acts as a safeguard against imbalances that can lead to bloat.
You may also want to give hydrochloric acid supplementation a shot if you think low stomach acid may be playing a role. Stomach acid is a vital component of your digestive system, helping to break down nutrients and kill off harmful bacteria.
Eliminating food sensitivities is essential to any digestive health regimen, especially if you have SIBO or candida overgrowth. By removing the foods that are causing imbalances in your gut, you eliminate the factors that are leading to bloat in the first place.
And finally, many people find that slowing down at meals can make a big difference in how well they digest their food. Using mindfulness practices like mindful eating is a great place to start. Mindful eating can take many forms, but the easiest way to begin is by slowing down and paying attention to each of your senses as you consume your meal.
Steer Clear Of Onions
Onions contain fructans, which are oligosaccharides and polysaccharides . Humans dont have the enzyme needed to break these materials down properly, which can lead to malabsorption. The gut bacteria then ferments the fructans, which may cause bloating, gas and abdominal pain, particularly for anyone with Irritable Bowel Syndrome .
While some people may have no issues with onion, others can become quite bloated after eating it. If onion is a problem for you, try adding cucumber to your salad or wrap instead of raw onion. Cucumbers are a natural diuretic so they can help to flush out excess water.
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How Do I Stop My Lower Stomach From Bloating
Here are 11 proven ways to reduce or eliminate bloating. Dont Eat Too Much at a Time. Rule Out Food Allergies and Intolerances to Common Foods. Avoid Swallowing Air and Gases. Dont Eat Foods That Give You Gas. Try a Low-FODMAP Diet. Be Careful With Sugar Alcohols. Take Digestive Enzyme Supplements. Dont Be Constipated.
Rule Out Medical Conditions
In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.
Inflammatory bowel disease, including Crohns disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome , can also cause this symptom.
People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.
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Eat More Fermented Foods
“A happy gut is a happy life,” Samit says. “The bacteria in your gut can affect your metabolism.” Along with taking a daily probiotic, she recommends adding in foods that naturally contain probiotics like sauerkraut, kimchi, or bone broth. She suggests eating sauerkraut by the spoonful if belly bloat is an issue for you. .
Ways To Get Rid Of Bloating According To Dietitians
Stocksy / Design by Dion Mills
Bloating happens to everyone. And while it’s not something you need to get rid of, if it’s causing you discomfort there are ways to find relief. In a perfect world, we’d all subscribe to a balanced diet filled with organic veggies, gluten-free grains like quinoa, and easily digestible proteins like chicken and fish. We’d trade in happy hour cocktails for water and manage to avoid any trace of fatty, salty foods. While a bit idealistic, this is what Charles Passler, DC, founder of Pure Change and nutritionist to celebrities like Bella Hadid and Adriana Lima, recommends for avoiding the common feeling of belly bloat altogether.
Fortunately, there are ways to combat belly bloat for quick relief from even the worst symptoms of this pesky digestive problem. We spoke to Passler and other health experts on how to get rid of bloating fast, so you can get back to your routine and feel your best.
Below, discover some common causes of bloatingplus 20 things to do the minute you feel bloated.
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How Can I Flatten My Stomach Naturally
The 30 Best Ways to Get a Flat Stomach Losing the fat around your midsection can be a battle. Cut Calories, but Not Too Much. Eat More Fiber, Especially Soluble Fiber. Take Probiotics. Do Some Cardio. Drink Protein Shakes. Eat Foods Rich in Monounsaturated Fatty Acids. Limit Your Intake of Carbs, Especially Refined Carbs.
Try Out Compression Socks
Compression socks are tight stockings that apply gentle pressure to your legs and ankles. They work to boost circulation to the legs as well as promote lymphatic drainage and prevent blood from pooling in the veins. People tend to wear compression socks on long flights to help with blood flow. They’re also a lifesaver when it comes to reducing leg swelling and inflammation, not to mention a potential natural remedy for varicose veins.
It’s important to mention that some people may be more sensitive than others when it comes to retaining water. When it comes down to it, the exact reason you’re retaining water applies to you individually. What works for someone else might not be helpful to you, so use caution when it comes to hastily taking on a new trend, and consult a physician first.
- What foods make you bloat?
Water retention is often caused by eating too much salt, processed foods, and not drinking enough water. Corn, lentils, dairy, garlic, onions, soda, and non-nutritive sweeteners can also cause bloating. Even chewing gum can be a source of bloat, as it causes consumption of air.
- What should I eat when bloated?
Eating foods like celery, fennel, asparagus, lemon, and ginger can help relieve bloating.
- How long can bloat last?
After a meal, bloating can last for two hours or more. Eating the above foods can help speed up the process.
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Worst: Broccoli Cabbage And Kale
Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose, or a sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. However, eating them more often can actually help in the long run.
“Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” said Cynthia Sass, RD, Health contributing nutrition editor.
So keep eating the green veggies, but limit your portions. And if you absolutely can’t part ways with even a gram of kale, steam it.
“Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” explained Sass. It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.
Choose Your Fruits And Veggies Wisely
Pretty much everything in the produce aisle is fair game health-wiseobviously whatever you find there will probably be better for you than the wares in the frozen food section. But certain fruits and vegetables can still make you feel as plumped up as pufferfish. Fruit like cherries, peaches, grapes, and mangoes can bloat you even though they have also have plenty of awesome nutritional benefits. “These fruits are healthy, but they naturally have a lot of sugar or sugar alcohols,” says Langer. When you’re trying to shrink down to your usual size, stock up on fruits like blueberries, strawberries, cantaloupe, and oranges, which have less sugar content. They also happen to be packed with water, which can help with the debloating action.
As for vegetables, cruciferous ones like brussels sprouts, broccoli, and cauliflower are loaded with raffinose, the same compound that produces gassiness when you eat beans, says Langer. What is gas but air trapped inside you, inflating you way more than you’d like and popping up at the least convenient moments? To get your vegetable fix while avoiding any potential troublemakers, nix the cruciferous ones and aim for veggies that have high water content, like cucumber and zucchini.
Also Check: Does Ibs Make You Feel Hungry
Avoid Rapid Weight Gain
Rapid weight gain is linked to bloating for several reasons.
First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .
If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.
Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.
What Is Stomach Bloating
What is stomach bloating a sign of? Can it point to an underlying health condition?
Luckily, in many cases, it isnt anything to be alarmed about. It can usually be cleared up by making some simple changes to your diet and routine, although not always.
For many people, the cause of excessive gas in the intestines boils down to:
- Inadequate protein digestion
- Inability to break down sugar and carbohydrates fully
- Imbalances in gut bacteria
Stomach bloating can however sometimes signify serious health problems lurking below the surface. For example, its one of the most common candida symptoms and also tends to develop when from other conditions, including allergies, hormonal imbalances, thyroid dysfunction, gut troubles and inflammatory bowel disease.
Other potential causes of bloating can include:
- Irritable bowel syndrome, especially if youre constipated
- Digestive disorders like Crohns disease or ulcerative colitis
- Fluid retention
- Hormonal changes
- Certain types of cancer
Many different things can affect gut health, the ability to metabolize food properly and the bodys way of naturally eliminating waste. Because so many different factors can contribute to stomach bloating including some that seem totally unrelated, like sleep or stress its possible to become bloated any time of the day or month.
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Multiple Factors Can Contribute:
- FODMAPs: These are foods classified as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Examples are dairy foods , onions, garlic, asparagus, artichokes, and cashews.*Lovers of legumes may see bloating after they eat them.
- SIBO:Small intestinal bacterial overgrowth is thought to occur when bad bacteria in the small intestine flourish and grow, eating food, and making extra gas. This cause of bloating is still under investigation.
- Symptoms of other conditions: In some cases, repeated bloating is a sign of an underlying condition. What are some of these health issues? Irritable bowel syndrome, celiac disease, gastroparesis , and even cancer.
- Sugar alcohols and fructose: Foods with lots of sugar can add to bloat and are actually bad for you anyway. Consider limiting sugar!
- Hormonal changes: If you are having your period, you may experience bloating, especially in the first few days.
- Constipation: You may want to check with your doctor if you are consistently bloated from constipation. They can discuss natural and medicinal remedies.
Water Weight Vs Fat Loss
Bloating can be caused by several factors, including gastrointestinal issues, food intolerances, and increased water retention.
When it comes to decreasing water retention to alleviate bloating, its important to keep in mind that theres a difference between losing water weight and body fat.
While the strategies listed above can help decrease bloating associated with fluid retention, water weight loss is usually short term and temporary.
In fact, short-term fluctuations in body weight can easily amount to 2.24.4 pounds over just a few days or weeks .
Meanwhile, losing body fat is a slower process that involves making long-term changes to your diet and lifestyle.
For the best and most sustainable results, its generally recommended to aim for 12 pounds of weight loss per week, and to achieve it via a combination of diet and exercise .
Thus, if your goal is to lose body fat and not just water retention weight, you may need to look further than the suggestions found in this article. Stop by this article for helpful tips on how to lose belly fat.
Water weight loss is short term and temporary. While losing water weight can help decrease bloating, long-term fat loss can only be achieved through dietary and exercise modifications.
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How To Debloat: 8 Simple Steps And What To Know
Bloating can be frustrating, uncomfortable, and inconvenient.
Its common and can be caused by a variety of factors that range from food intolerances to constipation .
Fortunately, there are plenty of simple strategies you can use to quickly beat the bloat.
Here are 8 easy and effective ways to debloat in just one or a few days.
Ideally, stick to drinks like water or tea whenever possible and steer clear of sugar-sweetened beverages like soda, juice, and sports drinks.
Although hydration needs vary between people, the Institute of Medicine recommends that men drink approximately 13 cups of water per day, while women should drink 9 cups .
Adding more fiber to your diet offers many health benefits. These include increased regularity, which can help prevent constipation and bloating .
However, its important to add fiber to your diet gradually. Increasing your intake too quickly can worsen digestive issues like gas, bloating, and diarrhea .
According to the most recent Dietary Guidelines for Americans, most adults should aim for at least 14 grams of fiber for every 1,000 calories they consume .
Fiber can prevent constipation, which could decrease bloating. Because increasing your intake too quickly can worsen bloating and other digestive issues, you should add it gradually rather than suddenly.
How To Debloat: Expert Tips & Tricks
You can really drink this tea for bloating any time of the day that you are feeling bloated, or you can drink it preventatively before a meal you suspect will cause bloating. I find it especially effective first thing in the morning after overindulging the night before if my body is having a hard time. I also enjoy drinking this debloat tea cold in the summertime.
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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? And remember, the childs pose and the happy baby pose are extra helpful for getting rid of gas. Strength training is a great stress-reducer, too.
*Ive written a post on the best time to workout take a look!
How To Get Rid Of Bloating: 8 Steps
May 26, 2022
Stomach bloating is so common these days that its been called an epidemic. If you frequently deal with distention, digestive discomfort and a bloated stomach, you probably want to know: Why do I feel bloated all the time?
With most peoples poor diets, high levels of stress, need for daily medications and exposure to various pollutants, its no wonder they suffer some sort of bloating more days than not.
While a bloated stomach is certainly uncomfortable even embarrassing when it comes along with gas or the need to run to the bathroom it might be an even bigger deal than you think. Below well look closer at reasons you may deal with an inflated belly, plus discuss bloated stomach remedies, such as foods to focus on and those to avoid.
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Make Water Your Number One Drink
How do you debloat fast in 1 hour? 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. I cant say it enough! If you are really craving tea, make ginger tea. Hot water with lemon is also a great fix for getting rid of bloat.
*Ginger is good for your digestion and is an anti-inflammatory food.