How To Help Get Rid Of Bloating – Do you feel bloated? Here’s what could be causing your discomfort and six natural ways to get rid of it.
Do you feel bloated? Here’s what could be causing your discomfort and six natural ways to get rid of bloating.
How To Help Get Rid Of Bloating
There are few things more unpleasant than the dull, lingering pain of a bloated stomach. Not to mention the loss of appetite!
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Whether you’re experiencing bloating occasionally or almost daily, it helps to know exactly what’s causing it and what you can do to relieve it.
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Click here for our FREE Digestive Guide! Bloating: What is it and why does it happen?
Bloating, or abdominal distension, is the feeling and appearance of fullness in the abdomen due to excess gas, inflammation, or intestinal disorders. A protruding belly is an extreme source of self-consciousness, and bloating can be uncomfortable and even painful.
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While you might think that your bloating is just from overeating sweets and treats (and that might very well be!), there could be other, more serious conditions.
If you suffer from frequent or even semi-constant bloating, read on to find out what could be causing it and what you can do to help relieve it.
People with food allergies may experience bloating when exposed to certain foods, such as gluten or dairy. However, there are milder forms of food allergy called food sensitivities that do not cause serious reactions such as digestive problems, bloating, difficulty breathing, or hives.
Also consider FODMAPs and shellfish allergies. FODMAP foods are foods that are poorly digested in the small intestine and can cause bloating and irritation in some people. While garlic, onions, beets, apricots, plums, cherries, beans, and other FODMAP foods can cause inflammation and worsen irritable bowel syndrome (IBS) symptoms, studies show that a low-FODMAP diet significantly reduces bloating and discomfort. is (1) 2. Limitation
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Interestingly, your mental health status and stress levels can affect bloating and gut health. Gastrointestinal disorders such as bloating and irritable bowel syndrome are linked to mental health problems such as anxiety and depression through the brain-gut connection. In fact, one study found that people who deal with extreme stress often suffer from bloating. (2) 3. Bad bacteria (SIBO)
Sometimes bloating is caused by an overgrowth of bacteria in the gut. This can be caused by other conditions such as excessive stress, after taking lots of probiotics (which kill all the “good” bacteria in your gut), poor diet, or leaky gut.
In particular, SIBO (small intestinal bacterial overgrowth) can cause bloating due to bad bacteria invading the small intestine and causing excess gas. (3) 4. Digestive problems
Sometimes these foods start to ferment when our digestion is compromised or we don’t have enough enzymes or stomach acid to break down proteins, carbohydrates, and fats. This causes excess gas and bloating.
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In addition, conditions such as IBS, carbohydrate malabsorption, and slow gastric emptying (or slow digestion) can cause bloating. In fact, when it comes to inflammatory bowel disease like IBS, bloating was the most common symptom, with 60% of patients reporting it as the most distressing part of IBS. (4) 5. Hormonal changes
Sometimes the body’s hormonal changes can cause bloating. Bloating, as experienced by women, usually occurs before menstruation. While researchers believe there is a hormonal factor behind bloating, they still don’t know what it is, which is why women tend to bloat more often than men. (5) 6. Constipation
Abdominal bloating can be caused by not using the bathroom for a long time. Not only does junk build up in your gut and make it look distended, it can also irritate your gut and cause inflammation if left for long periods of time, leading to more bloating. (6)
There are a few easy ways to soothe and relax the bowels to reduce bloating. Avoiding foods that can trigger stomach problems and adding sweets that reduce inflammation and gas will provide quick relief. 1. Avoid foods that cause irritation
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Most importantly, identify and avoid foods that may cause allergic reactions, such as gluten, wheat, and dairy. Even if you don’t have an allergy, foods like bread, candy, milk, and cheese can cause inflammation, damage the gut, and cause leaky gut. (7) Avoid packaged and processed foods that are loaded with carbs, sugar, chemicals, and other substances that can irritate your gut and feed bad bacteria. (8)
Additionally, you may want to try a low-FODMAP diet, as these can cause severe bloating and irritation in sensitive individuals. You can find a list of FODMAP foods to avoid here.
Finally, be sure to eat fresh foods full of organic fruits and vegetables whenever possible. 2. Add probiotics
Adding fermented foods to your diet, such as sauerkraut, kimchi, and dairy-free yogurt, promotes the growth of good bacteria. It balances your gut bacteria and helps reduce gas caused by bad bacteria.
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You may want to try a probiotic supplement to help with digestion. Studies have shown that probiotic supplementation significantly reduces gas and bloating, even in patients with digestive disorders. (9) 3. Try enzymes
Digestive enzymes help break down proteins, fats, and carbohydrates, preventing them from fermenting in the gut. In this case, excess gas can cause bloating. (ten)
The good news is that digestive enzymes can relax almost immediately. It is best to take it with food first to aid digestion. You can find these supplements at your local health food store or online. 4. Drink more water
Sometimes a simple solution to bloating is to drink more water. This is especially true if you are constipated or have drunk alcohol or eaten too much salt at night. Water helps loosen loose stools while reducing fluid retention and the “loose” appearance. (11) 5. Try peppermint oil
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Peppermint essential oil has been shown to significantly reduce bloating and other digestive problems in IBS patients (12). A drop or two of peppermint oil mixed with a carrier oil and applied to the abdomen can treat gas and bloating. 6. Exercise
Light exercise (even 20 to 30 minutes of walking a day) has been shown to reduce IBS symptoms such as gas and bloating. (13) Get a little exercise every day, try a morning run, walk, or 30-60 minutes of yoga.
It should be said that bloating is extremely unpleasant. Fortunately, once the underlying cause is identified, it is a relatively manageable condition. Try some of these tips to reduce stress on your gut and possibly treat an underlying condition.
Megan is a passionate nutrition and health writer with an editorial love affair with nutrition and decadence. She is a dedicated researcher in all aspects of ancestral health, certified fitness nutritionist, personal trainer and almond milk addict.
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Oh yeah, and when you sign up, we give you freebies like a Beginner’s Guide to Paleo with 15 extra delicious recipes! Do you often experience bloating during your period? A reputable gynecologist offers simple tips to get rid of bloating.
Ever feel like you’ve put on weight, but when you check the scale, the number has barely changed? However, your belt is pinching you! One reason for this may be menstrual swelling, a common symptom of PMS in women. This is a normal phenomenon that usually occurs before menstruation.
, a study of one hundred and twenty-two girls showed that 35.2% of the girls had abdominal bloating. This can be different for everyone and can change with age. As women age, production of pepsin, an enzyme responsible for breaking down food, decreases, causing excessive bloating when the stomach is unable to absorb fiber.
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PMS begins 7-10 days before menstruation (luteal phase) and is characterized by bloating, heaviness, muscle stiffness and body aches. At this time, female reproductive hormones fluctuate, and most teenage girls and women experience bloating due to the accumulation of large amounts of water in their bodies. For some, the bloating subsides after the start of menstruation, while for others, it takes a few more days.
There is no one-size-fits-all solution to preventing bloating, but there are research-based treatments for menstrual cramps. Dr. Priyanka Sinha, Senior Consultant, Department of Obstetrics and
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