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? Strength training is a great stress-reducer, too.
*Ive written a post on the best time to workout take a look!
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.
What Exactly Does It Mean To Feel Bloated
A common misconception about bloating is that its always the result of eating too big a meal. To doctors, it usually means an excess of gas in the gastrointestinal region, causing abdominal discomfort and distension.
Causes can range from an imbalance of bacteria, to eating too much fiber, to not eating enough. When you take antibiotics, the bacteria responsible for breaking down complex carbohydrates may fail and produce gas. The most common causes of bloating, however, are swallowing too much air and eating too fast.
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High Waisted Pleated Skirt
I have a high waisted pleated skirt that my best friend bought for me from Kmart on clearance for $2.00 and I literally wear it once a week. Every time I leave the house in it I get asked where it is from and people usually guess that is Seed or Country Road. Since she bought it I have invested in three more, they are so comfortable and can be worn with anything and they always make me feel really elegant even when I actually feel like total shit!
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Swollen Belly And Essential Oils
Did you know that essential oils can also help you to not be bloated anymore or at least to be much less? Of course, not all essential oils are effective against bloating and good for digestion. Among the most popular we can name:
- Peppermint essential oil
- Lemon essential oil
- Basil essential oil
These are all essential oils that can help you greatly reduce the unwanted and uncomfortable effect of bloating and gas. But if you had to make a single choice between the 3, I recommend that of basil which is really effective against bloating once well applied to the stomach.
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Do Probiotics Help A Bloated Stomach
probioticcan help reducebloatingprobiotics can help reducebloatingIf your pain is severe and persistent, or with any symptoms of infection, fever, or rectal bleeding, seek medical attention immediately.
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.When 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.
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.
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Don’t Multitask When Eating
“I’m almost never just eating a mealI’m also on my computer or watching television or scrolling through my phone,” admits Lindsey Metrus, Byrdie’s former managing editor. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. It turns out, the distraction was part of the problem. “Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which translates to poor digestion. It’s also one of the main reasons people face spleen qi deficiency,” according to Emma Suttie, D.Ac., AP.
Metrus continues, “I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do.” Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism .
Make Friends With Digestive Enzymes
In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL might help get rid of bloating quickly. These key ingredients are meant to aid the digestive process and can reduce gas production. Incorporating a high-quality capsule of digestive enzymes before big meals can make a world of difference in reducing bloating.
Essentially, enzymes are meant to aid your body’s natural digestion to better break down the food you consume and to minimize indigestion and, in turn, excess bloating and gas. Snyder likes Solluna’s Feel Good Digestive Enzymes . Hum’s Flatter Me supplement, $26, with a blend of 18 enzymes, also promises bloat relief.
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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.
Empty Stomach Vs Full Stomach
Hunger punch is the medical term for a growling stomach. The stomach produces gas caused by elevated amounts of acid. There is a growling and gnawing feeling in the stomach and overall attributes to an uncomfortable feeling. Stomach gases can also transpire when you are hungry.
On the other hand, loss of appetite can be the cause of vital health issues. If you are feeling bloated and still have no appetite for weeks, there can be significant chances of having some of the following problems:
- Drug reaction- cocaine, heroin, codeine, antibiotics
- Hypothyroidism etc.
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You Could Be Constipated
Constipation is one of the most common GI problems, according to Johns Hopkins Health, and it affects women more than men. Along with your period, not drinking enough water, not eating enough fiber and taking some medications may make you constipated. The lower GI is where you tend to feel very distended, saysDeborah Fisher, M.D., a gastroenterologist and associate professor of medicine at the Duke University School of Medicine. Constipation may make you feel bloated or like you need to pass gas. Cramps are also common, and if youâre feeling bloated at the same time, you might resolve both by making a few trips to the restroom.
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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Remedies And Treatments For Bloating
Once a cause of bloating is established, the symptom can be treated. Depending on your doctorâs findings, he or she may suggest one of the following remedies for bloating:
Eating Slowly
Eating too quickly causes you to swallow more air, which can lead to gas and bloating. Eating slowly can help reduce bloating. Additionally, slowing your eating can make you feel full, faster, helping you avoid overeating, which can lead to bloating.
Changing Your Diet
If you notice a trend in certain foods causing you to bloat, try reducing or eliminating those foods from your diet. Foods that commonly cause bloating are wheat, beans, lentils, garlic, onions, and asparagus. Milk and dairy foods can also cause bloating, as some people have a hard time digesting a sugar they contain called lactose.
Antacids
Antacids can reduce bloating by allowing gas to pass more easily through your digestive tract. Do note, however, that antacids are only effective for bloating caused by food.
Antidepressants
Researchers have found that certain antidepressants can affect the way your body reacts to gas, keeping it from overreacting to its presence.
Less Fiber
Eating too much fiber is one of the most common reasons for bloating. Fiber is an essential part of a healthy diet, but it can cause a lot of gas in your digestive system because your body cannot digest it. The key with fiber is to eat it in moderation. Foods high in fiber include beans, lentils, broccoli, whole wheat, apples, berries, and quinoa.
When To Talk To Your Health Care Provider
Bloating can be normal, but it can also be a sign of serious conditions. Its important to keep track of what foods cause you to feel bloated, but also note if you experience other symptoms that have accompanied bloating.
If you notice a drastic change in weight or changes in your bowel movementssuch as changes in color or consistencyyou need to tell your provider that as well, as they can be signs of an underlying condition, Hoffman said. If you ate too much and are having trouble digesting your food, then you know that was the likely cause of your bloating and cramping, but if its come on suddenly with a healthy diet, you should err on the side of caution and visit your provider.
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What Is A Food Allergy
A food allergy is an immune system response. It is caused when the body mistakes an ingredient in food usually a protein as harmful and creates a defense system to fight it. An allergic reaction occurs when the antibodies are battling an invading food protein. The most common food allergies are shellfish, nuts, fish, eggs, peanuts, and milk.
Can Bloating Be Prevented
To keep your digestive system working well, follow ahealthy 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.
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Youre Eating Too Many Gas
What youâve eaten during the day, and your meals leading up to your pain, should be the first thing you look at when you feel bloated. If youâre eating too many foods that form gas think: cabbage, beans, lentils and Brussels sprouts bloating can be soon to follow. Very fatty and salty foods, especially processed foods, can also contribute to these symptoms,â Sassos adds.
High FODMAP foods , including apples, garlic, onions, beans and cashews, canalso make many feel bloated over time. FODMAPs are a group of small-chain carbohydrates that are tough to digest, and Sassos says that those dealing with IBS may actually benefit from switching to whatâs known as a low-FODMAP diet. Unless youâve already been diagnosed with IBS and have discussed your diet with a care provider, itâs best to talk to a registered dietician before you change your diet.
Ease Into A Yoga Pose
Once the dessert is cleared, find some space to give your body a nice stretch. Gentle yoga poses like Childs pose or Cat/Cow can help relieve abdominal discomfort associated with bloating, Doyle says. Hold each pose for five deep breaths , and continue repeating until you feel some relief, she says. Allow your belly to expand fully with each inhale, Doyle says. This helps to activate your bodys parasympathetic nervous system, or rest and digest mode, which is calming and will allow you to better digest your food.
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Treating Bloating Due To Celiac Disease
Celiac disease is a condition in which the body cannot process gluten, a protein found in wheat, barley, and rye. When someone with celiac disease eats foods containing gluten, the lining of the small intestine becomes inflamed, causing digestive symptoms. Symptoms of celiac disease can be managed by following a strict gluten-free diet. This means avoiding all foods that contain wheat, barley, or rye. For some people, this may also mean avoiding oats, as they are often contaminated with gluten during processing.
Drink Lots Of Water To Avoid Bloating
Did you know that water retention can cause the feeling of bloating and make you particularly uncomfortable? Hence the importance of drinking water!
Indeed drinking plenty of water helps to eliminate and feel lighter. In addition, water suppresses your appetite a little so it will prevent you from overeating afterwards and feeling even more bloated.
If you want to push this trick a little further you can also drink lemon water. In addition to having a good taste, lemon juice helps keep your stomach flat and therefore less bloated.
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Excess Gas Can Build Up
Gas is a normal part of digestion, but if it builds up in your intestines, it may cause bloating and pain. Gas happens when food that is not digested is broken down in your colon. This process produces methane and hydrogen, which you pass naturally as gas.
If you do experience bloating due to gas, modifying your food intake may help. Here are some common drinks and foods that can cause bloating:
- Foods high in fiber or fat
- Fried and spicy dishes
- Carbonated drinks, such as soda or beer
- Lactose found in milk, cheese and yogurts
Over-the-counter supplements can even trigger bloating.
Swallowing Too Much Air
Most people think of taking in air when they inhale, but it can also be done a number of other ways. Common daily habitssuch as drinking from a straw, chewing gum and eating too quicklyare ways to add air into your digestive tract instead of your respiratory system.
When you swallow too much air you can start to feel bloated, Hoffman said. If its becoming a problem, start cutting out gum and straws and see if that helps eases your symptoms.
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What You Eat Or Drink
What you eat or drink can also lead to bloating.
- Gum and carbonated beverages:These can increase the amount of air you swallow.
- High-fiber foods: These can increase healthy gut bacteria, which can cause bloating if you aren’t used to eating them.
- Alcohol:Wine, beer, and hard alcohol may cause temporary bloating by irritating your stomach lining.
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 hope you find some of this information helping! 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.
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