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.
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 (
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.
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Questions To Ask Your Doctor
- Do I need a test to diagnose lactose intolerance?
- Why do certain foods cause my bloating when they never used to?
- What can I do if I have diabetesand my medicine or artificial sweeteners cause bloating?
- Could my bloating be a sign of something more serious?
- What kind of tests will I need?
- What kind of over-the-counter medicine can I try?
Check Your Hormonal Cycle
Many women become bloated and constipated when their period is due, or if they become pregnant. This is when you get a peak in progesterone, which tends to slow your digestion down, making everything sluggish.
Overcome any hormonal hurdles by staying active â exercise helps stimulate natural contractions in the gut â follow a healthy diet, and drink plenty of fluids.
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How Certain Foods Can Relieve Bloating
Whats fueling all of this bloating? Most likely, its linked to internal gas thats building up in your innards due to constipation. Everything is at a standstill, says Czerwony. Poop is just sitting there, fermenting, and making its presence known.
Moving things along can be accomplished by adjusting what you eat and drink. The two big keys? Make sure your plate includes fiber-rich foods and that youre consuming enough water.
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.
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You Love Carbonated Water
Many people love sparkling water as an alternative to flat water. In fact, the sparkling water industry is one of the fastest-growing non-alcoholic beverage categories. It can be a much healthier choice than certain indulgences, such as pop and alcohol, so it feels like a win.
But, If you consume gas, youre going to be having gas in your belly, Langer says. Movement, whether its intense or gentle, can help move the gas through your system. Langer suggests getting up and going for a short walk, especially if youve been sitting at a desk all day.
Tips To Prevent Bloating
There are several ways you can prevent or reduce stomach bloat.
Avoid certain foods. If you’re prone to bloating, avoid high-fiber foods. While these foods are usually part of a healthy diet, they cause gas and bloating. Foods with a high fiber content include beans, grains, fruits, and vegetables. In particular, broccoli, cabbage, and cauliflower are known to cause gas.
Artificial sweeteners and the sugar found in some kinds of alcohol are also known to cause gas. Some people may also notice bloating or gas after eating dairy products. You can counteract this with the lactase enzyme, which you can buy at your local drugstore.
Avoid swallowing air. To avoid swallowing air, don’t:
- Drink with a straw
- Eat too many fried or fatty foods
- Eat while upset
- Chew with your mouth open
All these things can reduce the amount of air that you swallow. Remember that these habits can prevent bloating:
- Eat slowly and chew your food well
- Sit up straight while eating
- Get in some exercise during the day or go for a walk after eating
- Introduce high-fiber foods back into your diet in small amounts
You can also wear comfortable clothes that don’t fit tightly. While this doesn’t prevent bloating, it can help you be more comfortable when bloating strikes.
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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.
Avoid Foods That Cause Gas
What you eat often plays a major role in the development of gas and bloating.
The foods that lead to gas can vary from person to person, but they typically contain carbohydrates and include sugars, starches, or fiber.
Common foods that cause gas
A lot of the so-called gassy foods, or foods that have a high potential for producing intestinal gas, carry many nutritional benefits.
Therefore, it is important to accurately identify the foods that your system has the most difficulty with rather than to willy-nilly cut out an entire group of foods, such as vegetables, because of their gassy reputation.
Use a food diary and keep a careful record of what you eat and whether or not you experience gas afterward. You may find that your body can handle smaller amounts of gassy food without a problem. Plus, you can enjoy the foods best for keeping gas away instead.
Foods that may lead to gas include:
- Lentils and peas
Low FODMAP diet
Researchers identified groups of compounds in foods called FODMAPs that commonly contribute to gas and bloating in people with irritable bowel syndrome .
IBS is a condition in which the colon is sensitive to certain triggers and leads to abdominal pain and digestive symptoms, including gas and bloating.
The low-FODMAP diet for IBS developed by researchers swaps high FODMAP foods for low FODMAP foods to try to reduce gut fermentation that may contributes to IBS symptoms.
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Rugby Simethicone 180mg Softgels Anti
Another common choice for people experiencing bloating is Rugby Simethicone 180mg Soft-Gels Anti-Gas. These soft-gel capsules contain a liquid formula inside, making it easier to metabolize the medicine for faster results. Despite being a generic brand, this particular bloating medication has been tried and trusted by many users, placing it at the number two spot on this list.
While generally effective for many users, Rugby Simethicone 180mg Soft-Gels Anti-Gas medicine does get some disapproval from a few users. The first concern is that the medicine uses a rather high potency of simethicone, making it more likely to develop side effects. Whats more, its a relatively pricey product despite being a generic brand. Most users contest that they can buy brand name products at the same price point, and enjoy lesser chances of developing side effects.
Why Bloating Happens And How To Prevent It
Today, people of all shapes and sizes will stare down at their waistbands, dumbfounded by a button so easily clasped just the other day. Bloating happens even to the leanest of people, but there are steps you can take to reduce bloating before it starts. Follow these tips to keep those skinny jeans front and center in your wardrobe.
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Your Skinny Vanilla Latte
You dont need to give up your morning coffee, but if youre prone to ordering the skinny version of drinks, or consume coffee with sugar alcohols like mannitol or sorbitol, this may be the cause of your bloating.
Sugar alcohols are very popular in the low carb community, Langer says. Unfortunately, sugar alcohols like xylitol, lactitol and isomalt also cause bloatingand may be the reason that youre starting off mornings filled with air or gas.
You can try drinking your coffee blackso long as youre not typically sensitive to caffeine
Switching to tea is also on option, since its usually less acidic than coffee and has tons of health benefits.
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.
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A More Serious Condition Such As Irritable Bowel Syndrome
Irritable bowel syndrome, or IBS, is a common condition that causes abdominal pain with bloating, diarrhea or constipation. The cause of IBS is unknown, but it may be brought on by certain triggers, including:
- Bacterial infections
- Food sensitivity
- Stressful events
If you think you may have IBS, reach out to your doctor for an evaluation. Many times, lifestyle modifications and medicines can help ease symptoms. You may also try some at-home techniques to relieve your bloating.
Opt For Smaller Meals
The more food you pump into your stomach at a sitting, the more gas you’ll be pumping out. Fueling up on six small meals a day or three moderate ones plus two or three snacks will not only keep your nutrition levels constant to better nourish your baby, they’ll prevent your digestive system from getting overloaded, keeping gas pains and heartburn in check.
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Drinks With High Sodium Levels
Shop bought vegetable juices and canned soups might be marketed as healthy, but this isnt always the case.
Theyre often packed with sodium which is a big offender when it comes to bloating.
While it still isnt understood why exactly sodium causes bloating, a contributing factor could be that it causes water retention.13
Buying Information For Medicine For Bloating
Bloating commonly occurs as a result of a multitude of different interruptions to the gastrointestinal system. Understanding these three main specifics will help you better determine which option is the best medicine for bloating for your particular case.
- Multi-Symptom Relief. Some people experience bloating as a single symptom, while others develop a multitude of other problems alongside the gassiness. An upset stomach, diarrhea, and stomach pain just some of the other gastrointestinal disturbances that you can experience with bloating.
If you feel that you have more problems than just bloating, it would be much better to choose a medication that targets all of the symptoms youve developed. This wont only provide total relief, but will also maximize the value of your money.
- Side Effects. Although generally safe, simethicone the active ingredient in most medications for bloating is known to cause several side effects. These can change depending on the user however, the most common are nausea and headaches, which can vary in severity depending on the potency of the active ingredient in the drug.
Before taking a dosage, be sure to read labels and understand what youre putting into your symptom. It also pays to scan through the list of ingredients to determine what your medication contains, so you can avoid taking anything that may do you more harm than good.
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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!
What Causes Bloating
Bloating happens when the GI tract becomes filled with air or gas. This can be caused by something as simple as the food you eat. Some foods produce more gas than others. It can also be caused by lactose intolerance . Other simple reasons for bloating include:
- Swallowing air
Other causes could include medical conditions, such as:
- Irritable bowel syndrome
- Liver disease
- Crohns disease
- Blockage in your bowel or bladder
- Mental health factors, such as anxiety or depression
- Some medicines
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When To See A Doctor
Bloating is a common occurrence that usually causes nothing more than temporary discomfort. However, there are circumstances when bloating should be taken more seriously.
If you have bloating and also experience a drastic change in weight or major changes in your bowel movements, you should tell your doctor. These symptoms could point to an underlying condition.
If you are an older person who doesnât usually experience bloating, and you suddenly experience bloating for more than a few days, see your doctor. The bloating could be caused by a serious condition and should be investigated.
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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Hydrate With More Than Just Water
You know how important staying hydrated is, but if you’re thinking, “Wait, doesn’t bloating mean I have too much fluid in my belly?” you wouldn’t be wrong. That’s why Mancella says it’s important to hydrate with both water and beverages that help balance your electrolytes. “Drinking enough water is one way to prevent fluid imbalance,” she says,” but “for some, over-consumption of water with the assumption that it will flush the body out can contribute to bloating and cause excess water to enter the gut.”
Instead, “consuming sufficient sodium and potassium can ensure that we are only holding on to water in the amounts that we need,” she says. Coconut water, Gatorade or Pedialyte, or even watermelon juice are tasty ways to hydrate and balance your electrolytes at the same time.
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.
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