How Can I Prevent Stomach Bloating
If your stomach bloating is caused by diet or alcohol, you can help prevent it by making some lifestyle changes. Some good general guidelines include:
If the cause of your bloated stomach is something more specific, such as specific food intolerance, perimenopause or a medical condition, you might need a little help with diagnosis, treatment and prevention. Some options include:
What Should I Do Before Starting The Low
Consult a reliable healthcare provider. Whether youve already been diagnosed with a gastrointestinal disease or you are just beginning to explore possible causes and cures for your symptoms, a registered dietitian or GI specialist can help set you in the right direction. They may have alternative ideas to test before you try the diet. They can also help guide you through the nuances of the diet, provide shopping and menu guides and troubleshoot when questions or problems arise. Theres a lot to keep track of with this diet, including different quantities and portion sizes for different foods. Its easier to follow successfully if you have a guide who knows the way around.
Plan ahead. This is a temporary diet, but its a significant investment of time and trouble in the meantime. Make sure you reserve a chunk of time to complete it when it wont conflict with other important events or obligations. You cant cheat on an elimination diet the whole experiment collapses if you do. Make an intentional commitment to yourself to complete the process before you start. Be deliberate about setting the stage. Clear your fridge and pantry of high-FODMAP foods and prepare some menu plans in advance. Make sure you have ingredients for a few simple standby meals that you know you can prepare and enjoy easily.
Food Intolerances And Allergies
If your body has difficulty digesting food, your bowel may not empty properly.
This sometimes leads to the production of too much gas and this excess air may get trapped.44
Foods that are more likely to cause problems are:
- FODMAPS – our bodies can find it hard work to digest the sugars in this group of foods This leaves some of us with more gas in our digestive system.
- Wheat – if youre sensitive to gluten or have problems digesting it, foods containing wheat can cause a painful bloated stomach.
- Dairy – if you dont have a sufficient supply of the enzyme to break down lactose in your gut, eating dairy foods can cause a bloated belly.
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Take Digestive Enzyme Supplements
Certain over-the-counter products may also help with bloating, such as supplemental enzymes that can help break down indigestible carbohydrates.
Notable ones include:
- Lactase: An enzyme that breaks down lactose, which is useful for people with lactose intolerance.
- Beano: Contains the enzyme alpha-galactosidase, which can help break down indigestible carbohydrates from various foods.
In many cases, these types of supplements can provide almost immediate relief.
If youre interested in trying a digestive enzyme supplement, a wide .
Many over-the-counter products can help fight bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components.
Citrus Fruits Melons Cucumbers
Citrus fruits such as oranges and grapefruit, melons such as honey dew and watermelon, and veggies such as cucumber and iceberg lettuce have high water content to help get things moving in your system and reduce the buildup and bloat.
These fruits and veggies are no slouches when it comes to nutrition either. Citrus fruits are not only high in immune-supporting vitamin C, but theyre also solid sources of fiber and low in calories.
With just 40 calories per cup, watermelon is particularly rich in lycopene . This is good for your skin, heart and brain.
Iceberg lettuce has fiber, potassium, zinc, vitamin A and vitamin K, all while being very low in carbs and calories .
Cucumbers are wildly low in calories and a good source of potassium, magnesium, fiber, and vitamins A and K.
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Causes Of Ovarian Cancer
The exact cause of ovarian cancer is unknown.
But some things may increase a womans risk of getting it, such as:
- being over the age of 50
- a family history of ovarian or breast cancer this could mean you have inherited genes that increase your cancer risk
- hormone replacement therapy although any increase in cancer risk is likely to be very small
- endometriosis a condition where tissue that behaves like the lining of the womb is found outside the womb
- being overweight
- exposure to asbestos
Worst: Broccoli Cabbage Kale
Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinosea sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. But don’t shun those healthful greens just yet. “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Cynthia Sass, RD, MPH, Health contributing nutrition editor, tells Health.
So keep eating the green stuff, 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,” Sass says. It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.
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Foods To Enjoy That Get Rid Of Bloating And Gas
If youre wondering how to get rid of gas and bloating, heres the first thing you need to know: bloating and gas are often caused by the foods you eat. For many people, simple dietary changes that incorporate foods that prevent gas are enough to reduce or even get rid of their uncomfortable digestive issues. Eliminating fermentable carbs such as wheat, dairy, and fructose can go a long way to reduce your digestive issues, however, simply eliminating foods from your diet might not be enough. So, what do you eat when you have gas? For extra support banishing bloating and gas, try incorporating some of these foods.
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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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.
What Causes Bloating On The Keto Diet
People following a ketogenic diet often complain of gas retention and a stuffy stomach. This is because the keto diet includes eating a lot of vegetables, of which many are loaded with FODMAPs that are difficult to digest.
FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are a group of carbohydrates notorious for giving belly bloats and flatulence.
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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.
What Are The Best Probiotics For Bloating
Probiotics are friendly or good bacteria that occur naturally in the human body and some of the most popular products on the market are probiotics for bloating. There are many commercial products available in the market, which contain probiotics as a supplement.
Researchers point out to a number of advantages of including probiotics in your diet.
Reducing bloating is one of the key health benefits that certain types of probiotics have and it is a great answer if you are looking how to reduce bloating. This guide will help you understand how probiotics for bloating can restore your gut to full health and slim down in the process.
Let us first take a look at what exactly are probiotics and what are the causes of bloating.
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When To Seek Medical Attention
Seek emergency medical attention if you have chest pain, blood in your feces, a severe headache, neck stiffness, or youre vomiting blood. These are all symptoms of conditions that require emergency care, including a heart attack, stroke, meningitis, and gastrointestinal bleeding.
Symptoms that may warrant a trip to your physicians office include:
- dizziness or lightheadedness when standing
- symptoms that do not subside in one to two days
- unexplained weight loss
- worsening symptoms
Contact your doctor if you experience any other symptoms that are out of the ordinary for you or that make it hard to perform daily tasks.
Probiotics Balance The Gut Flora
Digestive trouble arises when the balance between healthy and unhealthy bacteria is disturbed, such that one type of bacteria overpowers the others.
Probiotics are essentially live cultures of friendly bacteria that are similar to the good bacteria found in the human gut. Hence, they can help restore the normal microbial equilibrium in the intestine and thereby improve its function.
Probiotics also aid in reducing the severity of IBS symptoms, which include abdominal pain, bloating, flatulence, and altered bowel movements.
How to use:
Several foods contain a heavy dose of probiotics that can be added to your daily diet to restore well-balanced gut flora. You can take probiotic supplements, but preferably after consulting your doctor.
Probiotics help balance out the gut microflora, thus aiding in digestion and, consequentially, preventing indigestion and bloating.
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Carbo Veg: Homeopathic Medicine For Bloated Abdomen In Upper Part
Carbo Veg is the best natural Homeopathic remedy for bloatedness in upper abdominal region. There is tightness and fullness in upper abdomen. This is accompanied by belchings that are sour, and bitter with burning. The passing of wind in belching seems to provide some relief to the patient. The wind in abdomen, however, may lead to difficulty in breathing. The bloatedness mostly appears after eating even simple food.
Implement Changes In Your Diet And Eating Habits
You have to keep a personal record of the foods that trigger increased burping, flatulence, and bloating and then cut them out of your diet.
- As a general rule of thumb, people who are prone to excessive bloating and flatulence are advised to limit their intake of the following gas-producing foods:
- Foods that are rich in fat, carbs, sugar, and salt
- Carbonated beverages
- Vegetables such as beans, cabbage, cauliflower, broccoli, Brussels sprouts, and onions
- Legumes such as peas, peanuts, and soybean
- Whole-wheat or bran products
What Naturally Reduces Bloating
Here are additional suggestions to decrease bloating: Eat slowly, and consume smaller, more frequent meals. Chew your foods well. Drink beverages at room temperature. Have your dentures checked for a good fit. Increase physical activity during the day. Sit up straight after eating. Take a stroll after eating.
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Tackle Any Sources Of Stress
Our gut responds to modern stress the same way it responds to true danger. S
o while your gut is trying to process the meal youve just eaten, stress hormones mean your body is trying to divert blood away from the gut and into the muscles as part of the fight or flight response.
The result? Bloating, indigestion, pain, nausea and maybe even IBS.
Stress triggers hormone changes in the body that are part of the fight or flight response, and these aggravate the nervous system, says Kirsten. If your gut is hyper-sensitive, this can cause stomach bloating and pain.
Chances are, you cant cut stress out of your life so instead aim to manage it by making sure you take time to relax.
This could mean soaking in a warm bath rather than having a speedy shower.
Try to tackle any sources of stress, aim to eat lunch away from your desk at work, and make mealtimes a relaxing experience. Yoga, meditation and massage can all help you unwind.
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Who Might Benefit From A Low
The low-FODMAP diet is often prescribed for limited periods for people diagnosed with irritable bowel syndrome and small intestinal bacterial overgrowth . Studies show that a majority of people living with these conditions benefit from the diet. It can also be used as a short-term elimination diet for anyone who has digestive problems and wants to try and isolate the foods that are causing them. An elimination diet removes common problem foods and then adds them back in systematically to observe how your system reacts. The low-FODMAP diet is just one of many elimination diets that you can use to discover food sensitivities.
How Is It Treated
The most important thing to do is to rest the stomach and intestine. You can do this by not eating solid food for a while and drinking only clear liquids. As your symptoms go away, you can start eating soft bland foods that are easy to digest.
If you have been vomiting a lot, it is best to have only small, frequent sips of liquids. Drinking too much at once, even an ounce or two, may cause more vomiting.
Your choice of liquids is important. If water is the only liquid you can drink without vomiting, that is OK. However, if you have been vomiting often or for a long time, you must replace the minerals, sodium and potassium, that are lost when you vomit. Ask your healthcare provider what sport drinks or other rehydration drinks could help you replace these minerals.
Other clear liquids you can drink are weak tea and apple juice. You may also drink soft drinks without caffeine after letting them go flat . It may be easier to keep down liquids that are cold. Avoid liquids that are acidic or caffeinated or have a lot of carbonation. Do not drink milk until you no longer have diarrhea.
Sometimes treatment includes prescription medicine to prevent nausea and vomiting or diarrhea.
Nonprescription medicine is available for the treatment of diarrhea and can be very effective. If you use it, make sure you use only the dose recommended on the package. If you have chronic health problems, always check with your healthcare provider before you use any medicine for diarrhea.
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When Bloating And Gas Is Not Normal
In most cases, bloating and gas are just regular parts of the digestive process. Good bacteria in your gut ferment foods that are not fully digested in your small intestine.1When you eat too many gas-producing foodsor too much fiber and not enough waterits normal to experience some abdominal pain, gas, and the distension that makes your tummy feel full and tight. Gas can also be caused by swallowing too much air, which can happen if you chew gum, eat too quickly, or drink through a straw.2
If youre curious about how to get rid of gas and bloating, start by drinking plenty of water, eating smaller meals slowly, and ditching straws and gum. As youll see, eating foods that reduce gas, and avoiding certain foods that cause it can also help. However, there are two underlying gut issues that you should get tested for if your digestive symptoms are extreme and dont respond to these lifestyle measures.
How Long Should I Stay On A Low
Phase 1: Healthcare providers recommend at least two weeks and no more than six weeks for the elimination phase. It can take time for this phase to work and your symptoms to subside. If you have SIBO, the process of starving your overgrown gut bacteria may produce detox symptoms, making you feel worse before you feel better. But even if you feel great on the elimination phase, its not meant to be permanent. Its important to find out which foods you may be able to reintroduce and tolerate. A more moderate diet will be easier to maintain over time, and in nutrition, variety is always the best policy for getting all of your micronutrients.
Phases 2 & 3: The length of the reintroduction phase can vary depending on the individual, but the average time is about eight weeks. During this phase, youll stay on the low-FODMAP diet while reintroducing a high FODMAP food from each FODMAP category, one at a time. Youll spend a few days testing each food in increasing quantities to find your tolerance threshold. Between each test, youll spend a few days back on the strict elimination diet to avoid any crossover effects. Once you find out what works for you and what doesnt, you and your healthcare provider can put together a sustainable, nutritious diet plan that you can keep indefinitely, or until you want to retest.
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