Using Collagen To Help A Bloated Belly
For many these days, bloating is a symptom of a condition known as a leaky gut. Essentially, the tight junctions between your small intestinal cells loosen. This affects your ability to successfully digest your food and absorb critical nutrients. It also allows partially digested nutrients and pathogens to leak into your bloodstream.
Therefore, when youre bloated, its important to consume foods that will soothe and help heal the lining of your digestive tract. I cant think of anything better than collagen. My favorite sources of collagen are bone broth and collagen peptide supplements.
Head To The Drugstore
Some people find relief with over-the-counter products, such as simethicone and activated charcoal. Of the two, simethicone is considered the better option, although experts are not quite sure how it works. Brand names for simethicone include:
- Maalox Anti-Gas
- Gas-X
- Phazyme
You should know that activated charcoal may result in constipation, diarrhea, nausea, or vomiting. Therefore, its use is somewhat controversial within the medical community.
In addition, if you decide to try activated charcoal, you may find that it turns your stool black. However, black stools from charcoal supplements are not something to be concerned about.
As with any OTC product, check with your doctor before use. People who are pregnant or breastfeeding should generally avoid these products.
Probiotics Can Help Get Rid Of Bloating
Probiotics are beneficial bacteria found naturally in certain foods and supplements.
There is loads of evidence they can help with digestive health, especially bloating.
In a study of 122 IBS patients, a daily dose of Bifidobacterium bifidum significantly improved bloating and pain symptoms compared to placebo .
Comparison of B. bifidum and placebo on IBS symptoms measured by subjective global assessment over 8 weeks. Lower score is better.
Comparison of change in IBS symptoms with B. bifidum vs. placebo before and after treatment. Lower score is better.
These results are supported by another trial that used a combination of strains for a 4-week period, one of which was also from the Bifidobacterium species .
Interestingly, its not uncommon for the placebo groups in these studies to experience digestive improvements. So there is certainly a placebo effect at play to some degree .
Note that only certain strains of probiotics at specific doses have so far shown to be useful for bloating, when taken for at least 4 weeks:
- Lactobacillus acidophius and Bifidobacterium infantis at a dose of 1 x 1010 cfu per day .
- Lactobacillus acidophilus plus Bifidobacterium lactis at a dose of 2 x 1011 cfu per day .
- Bifidobacterium bifidum at a dose of 1 x 109 cfu per day .
- Bifidobacterium lactis at a level of 1.25 x 1010 cfu per dose, plus a combination of Streptococcus thermophiles and Lactobacillus bulgaricus at 1.2 x 109 cfu per dose .
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Look At Supplements And Medications
Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the bodys sodium levels .
Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.
Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.
Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.
People whose bloating occurs alongside these symptoms should seek medical advice:
- appetite changes or trouble eating
- bright red blood in the stool
- black or dark maroon stools
The Role Of Visceral Sensitivity
Changes in visceral sensitivity have been proposed as the hallmark of IBS. Patients frequently describe marked symptoms in the absence of significant physiologic changes, so altered visceral sensitivity provides a ready hypothesis to explain the frequency and severity of the bloating that they experience. Most commonly, rectal hypersensitivity is observed in patients with IBS. Rectal hyposensitivity is also common, particularly in patients with constipation, and is associated predominantly with increased abdominal distension. Almost 90% of patients with no-urge constipation, which is associated with elevated rectal sensory thresholds, describe distension and bloating. In contrast, hypersensitive patients, in whom diarrhea-predominant IBS is more common, have increased symptoms of bloating in the absence of distension.
Alterations in visceral sensitivity may explain why symptoms of bloating and distension may be worse in women during the perimenstrual phase. Visceral sensitivity varies throughout the menstrual cycle and is generally most acute in the perimenstrual phase, the period when symptoms are usually worse. Visceral pain thresholds are also lower in the setting of psychological stress, perhaps explaining why patients commonly note exacerbations of symptoms during periods of stress.
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Eating Celery Reduces A Bloated Belly
Celery contains a good dose of potassiuma mineral electrolyte required to maintain optimal fluid levels throughout your bodywhich is essential for all of your organ systems to function properly. Thus, potassium helps your body flush excess water.
In addition, a potassium deficiency can also cause you to retain water. However, dont start munching on celery sticks just yet. Its best to cook your celery when youre bloated. The cooking process breaks down the fiber, which makes it easier to digest. You can simmer celery in your broth. Or you can juice it, which also removes the fiber.
For Serious Constipation There Are Options
If your constipation is severe and does not improve withchanges to your diet and lifestyle, there may be other options that you candiscuss with your doctor. Surgery is the very last option.
A wide range of laxatives are available, plus there arepro-motility drugs that a doctor can prescribe. Sometimes at-home remedies canbring relief, too, like dietary vegetable or mineral oil to lubricate thebowels.
Heres the bottom line: Try simple fixes first, but if theyfail, dont suffer needlessly. If you think your bowel movements are not whatyou would consider normal, discuss it first with your primary care physician, whocan talk with you about treatments or refer you to a specialist who can helpget your bowels moving again.
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Do Laxatives Help With Gas
Laxatives are substances typically used to relieve constipation in people unable to achieve regular bowel movements. According to the Mayo Clinic, normal bowel movements vary among individuals but generally range from one to three per day. Constipation often leads to further stomach upsets including bloating, gas and flatulence, which may also be relieved by laxatives. Over-the-counter laxatives are available in tablet, gel, liquid, powder or gum form. Laxatives can have negative health effects in people taking medications, suffering from health conditions or over-using them. Consult with a physician before taking laxatives to determine their safety and any alternative options.
Treatment Algorithm For Patients With Functional Bloating
Although there is still a significant lack of data in regard to the management of bloating, as highlighted in this article, evidence is emerging that helps to guide therapy. A suggested treatment algorithm for the management of patients presenting with bloating is shown in the Figure.
A suggested algorithm for the management of patients in whom bloating with or without abdominal distension is the predominant or most worrisome symptom.
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Take A Warm Bath Soaking And Relaxing
The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.
Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.
People can use these simple steps to try to prevent bloating in the long-term:
For Gas Bloating And Abdominal Pain
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Pack In More Potassium
Cutting your sodium intake is one part of an important nutrient pairing. The other half: Increase potassium intake. Potassium helps balance sodium levels in your blood, Gans says.
Potassium can help your body get rid of extra sodium, she says. And that means less belly bloat.
Bananas may be the best-known source of potassium, but theyre not the only option. Lima beans, tuna, potatoes, or anything else on this list of surprising potassium-packed foods can help you hit your daily quota.
Just remember that the whole, natural version of these foods is best. A small baked potato would be a good choice, Gans says. But a serving of fries? Not so much.
How Long Does A Bloated Stomach Last
If your bloating is due to something you ate or drank or to hormone fluctuations, it should begin to ease within a few hours to days. If you are constipated, it wont go down until you start pooping. Water, exercise and herbal teas can help encourage all of these things along. If it doesnt go away or gets worse, seek medical attention.
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How To Get Rid Of Bloating: 9 Strategies Backed By Science
Home » Digestive Disorders » How To Get Rid of Bloating: 9 Strategies Backed By Science
Stomach bloating after meals can be incredibly uncomfortable.
Research shows that 10 to 25% of healthy people experience it to some degree, yet most dont do anything about it .
Its even more common among those with gastrointestinal disorders, such as IBS.
Fortunately, diet changes alone can help to relieve or prevent most cases. This article explores what is scientifically shown to help stop bloating.
Contents
What Is A Laxative
Laxatives are medications that help relieve constipation. According to SUNY Upstate Medical University, six types of laxatives are available for use: bulk forming, stimulant, saline, lubricant, hyperosmotic and stool softening laxatives. Bulk forming laxatives make stool larger, causing it to move through the intestines. Saline, hyperosmotic and stool softeners increase water content in the intestines, relieving constipation. Lubricant laxatives utilize oily substances such as mineral oil, making it easier to have a bowel movement.
- Laxatives are medications that help relieve constipation.
- Lubricant laxatives utilize oily substances such as mineral oil, making it easier to have a bowel movement.
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What Causes Stomach Bloating
Stomach bloating is characterised by a strong feeling of pressure within the abdomen.
The term is often used interchangeably with dyspepsia , stomach distention or water retention. These are separate issues, but they may occur at the same time as bloating.
Its common in gastrointestinal disorders, especially irritable bowel syndrome .
However, it also occurs in the absence of other medical conditions .
A comprehensive list of the proposed causes of bloating. Click to enlarge.
The exact causes of bloating vary from person to person, and sometimes between episodes. But its typically the result of :
- Food sensitivities
- Psychological distress
Summary: Bloating is defined as strong abdomen pressure after meals. The causes vary by person and by episode.
The Role Of Gas Handling And Clearance
Rather than excessive gas production, it seems more likely that altered or dysfunctional gas handling and clearance are to blame. Intestinal transit is altered in patients who experience bloating their prokinetics and colonic transit times are slower than those of healthy individuals, and distension directly correlates with transit times. The positive effect of prokinetics on bloating is testament to this. Furthermore, the proximal clearance of gas appears to be impaired in these patients, resulting in increased residual gas following attempted evacuation. This is most likely the consequence of altered reflex modulation of gas clearance.
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Home Remedies And Lifestyle Changes
The following tips may help to relieve or prevent constipation and other bowel problems:
- eating more fiber-rich foods, such as fruits, vegetables, whole grains, and legumes
- drinking plenty of water to stay hydrated
- exercising regularly
- taking probiotic supplements to encourage a healthy balance of bacteria in the gut
- not postponing bowel movements once the urge arises
- not rushing a bowel movement and making sure all of the stool passes from the body
- doing pelvic floor exercises to help bowel movements and prevent incontinence
How To Relief Bloating Feeling
- Start healthy eating habits by getting enough fiber like grains cereal, whole meal bread or prune.
- Take healthy small meals throughout the days
- Drink 6-8 liters of water daily, take yogurt and juices like apple juices or milk.
- Start regular physical and stretch activity like yoga, Pilates, dance or some cardio.
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How To Get Rid Of Bloat Fast And For Good
Bloating can take a day from great to gloomy pretty quick. One minute youre feeling sexy and confident, the next minute you feel like a balloon thats ready to pop. Has this ever happened to you? If so, youre in good company. In fact, bloating is one of the most commonly reported digestive complaints.
Many people just suck it up and suffer quietly, but Ive got good news for you! Certain foods and herbs can actually help de-bloat your belly quickly. Bonus? These items are super easy to find in any grocery store. You may even already have them in your own kitchen.
Take Some Deep Breaths
Deep breathing may help with gas pain. But this only tends to work if it’s something you practice regularly.
Since deep breathing from the diaphragm is so effective for reducing stress, it’s worth taking the time to learn how to do it. You can then use this breathing technique as needed for future gas attacks.
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Fixes For Bloating And Gas
Stop swallowing air: Unfortunately, there isnt a magic medicine to make gas dissolve into thin air . But you can easily change behaviors that unknowingly produce gas. Anytime you consciously or unconsciously swallow air by doing things like chewing gum, smoking, drinking through a straw or eating quickly you may increase gas within your GI tract.
More than just beans: Another solution is to decrease the amount of food that triggers gas production.
Dairy in the form of milk, ice cream and yogurt is a big source of gas production. People that reduce or eliminate these items from their diets often see benefits within a week. Pasta, wheat, bran and food items sweetened with artificial sweeteners, such as gum and hard candy, also produce gas.
In addition, fruits and vegetables to watch for include stone fruits , pears, raw apples, watermelon, beans, lentils, onions, garlic, green peppers, shallots, cauliflower, broccoli, Brussels sprouts and artichokes. These healthy foods can cause uncomfortable symptoms in the GI tract for many people. Similarly, fiber in whole grains and whole wheat bread ferments in the gut and causes gas.
Figuring out what to eat and what to avoid can be confusing, so we highly recommend working with a dietitian who specializes in GI health to determine what dietary changes are appropriate for you.
Constipation: This digestive tract issue can cause a great deal of discomfort. Fortunately, there are many ways to combat it.
Constipationdefining Normal Is Not So Easy
When it comes to treating patients with constipation , Dr. Deutsch first asks a lot of questions.
I tell people that their normal may not be my normal or the next persons normal. We are all very different when it comes to bowel habits, she says. I need to know what the stool looks like, from the color to the length, and how long it takes you to go. If someone is only going once or twice a week and the stools are looking like little rabbit pellets, I need to tease that out.
To help explain, Dr. Deutsch often shows patients a bell-shaped curve from a study published in Gastroenterology. On the national average, people poop anywhere from three times a week to three times a day, she says. That is a huge range. I stress that if you dont feel good, we need to make you feel good. If you are worried that you are sitting on the toilet for an hour and passing small, hard pellets, we should see if you are getting enough fiber or physical movement every day. Or maybe we need an over-the-counter or even prescription-strength laxative.
Dr. Deutsch also doesnt shy away from sharing her own experiences. It can be TMI, but I let people know that we all deal with these problems once in a while, she says. If I dont go to the gym and I dont eat any fruits and vegetables for a week, my poop looks like something my cat would produce.
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Who Knew Dehydration Would Trigger Your Bloat
Dehydration forces your body to retain water and swell. And its a common phenomenon. In fact, it is estimated that 75% of Americans are chronically dehydrated. Whats worse is that sometimes getting rid of excess water can be more difficult than releasing gas. Dehydration can even cause your face to bloat. No, thank you!