It Could Be Constipation
While youre spending a lot of time at home, you may not be moving as much as you usually do. You may also be eating different foods. This can lead to constipation. You may be constipated if you experience:
- Fewer bowel movements than normal for you
- Stool that is lumpy or looks like pebbles
- Difficulty passing stool or a feeling that you still need to go after youre finished
Fortunately, you can make a number of at-home changes to help relieve your constipation. These include:
Causes Of A Bloated Stomach
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A bloated stomach causes feelings of discomfort and tightness in the abdomen. While the triggers for bloating are different for everyone depending on your body type, one thing is for sure, there are several ways to instantly start feeling better physically and mentally.
There are a wide variety of reasons why your stomach may be bloated. These can be related to environmental, physiological, and even hormonal triggers. The first step to reducing bloating is determining the root cause.
Here are the four possible causes of a bloated stomach and how to get rid of it.
Get Relief From Bloating
The most obvious way to reduce bloating is to avoid any foods that are your gassy triggers. Some foods that are high in certain carbs such as garlic, onions and other vegetables arent easy for the body to absorb and can bring on bloating. A low FODMAP diet is often recommended for anyone with irritable bowel syndrome because those foods dont cause as much gas. Foods in a low FODMAP diet include:
- Spinach
- Fruits such as bananas, cantaloupe, oranges and grapes
- Grains such as quinoa and rice
- Lactose-free dairy products
When you eat, consume smaller meals and allow your body time to digest. Drink plenty of water to help your digestive system run smoothly. If high fiber foods make you bloated or constipated, staying hydrated can help soften bowel movements, making them easier to pass.
Activity also can calm that bloated feeling. Although exercise may not sound appealing when you feel bloated, mild physical activity can stimulate the digestive system. Gentle yoga movements that relax the abdomen can help relieve belly swelling, too.
To combat occasional gassiness, try over-the-counter antacids.
If these DIY remedies dont help, talk with your doctor. Although rare, chronic pain and lethargy could be symptoms of inflammation or other conditions.
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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.
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.
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Try Medication For Bloating
Medication can be helpful if self-care measures arent bringing you any relief. Speak to a doctor or pharmacist for advice on which medication is suitable for you and how to take it safely.
Different medicines that may help with bloating include:
- medicines which reduce tummy cramps if you have IBS, mebeverine and Buscopan may help relieve bloating and cramping
- antacids medicines if you have a bloated tummy and indigestion or heartburn, antacids may help. They help reduce the acid in your tummy and stop it irritating your stomach lining, or stop the acid reaching your food pipe
- laxatives if youre still constipated after trying all self-care options, this type of medicine can help you poo more regularly. But certain laxatives like lactulose can sometimes make bloating worse
Sometimes, other kinds of medication can make your bloating worse, including nonsteroidal anti-inflammatory drugs , some blood pressure medications and steroids, so speak to a pharmacist or doctor if you think a medicine may be the cause.
When Your Stomach Is Bloated You Will Experience Indigestion Stomach Pain Etc So It’s Vital To Know Why Bloating Happens Hand How To Deal With It
A feeling of fullness and discomfort around the abdomen, as well as a distended stomach, is often caused by a bloated stomach. Bloating of the stomach can also cause pain and cramping. Pain may sometimes be intense and travel along the abdomen. In a severe case, you may even be rendered incapable of conducting your daily activities in normal manners. Bloating of the stomach can occur due to various factors like inactivity, an improper diet, certain medications or infections. Understanding some of these causes and treatment methods may be extremely beneficial for anyone who suffer from a bloated stomach.
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Causes Of Bloated Stomach
Bloating of the stomach can occur due to a number of causes. Below are some common and less common causes of bloated stomach.
1. Gastroesophageal Reflux Disease
This is a condition that occurs when stomach contents flow back up into the esophagus. This happens when the lower esophageal sphincter does not work properly. Irritation of the esophagus can cause symptoms of heartburn and bloating along with nausea and burping, etc.
2. Lactose Intolerance
Some people may be allergic or may not be able to digest sugar or lactose in milk or milk products. This occurs when the intestines do not produce sufficient lactase enzyme to help in food absorption. Abdominal bloating, flatulence and diarrhea are common symptoms of lactose intolerance.
3. Irritable Bowel Syndrome
Abdominal pain, cramping, bloating and other symptoms may also occur due to a condition known as irritable bowel syndrome or IBS. This occurs due to stress or various foods. The exact cause of IBS is unclear therefore, there is no cure for the syndrome although triggers can be avoided.
4. Excessive Sodium Intake
Sometimes, bloating may occur due to excess fluid in the abdominal area caused by excessive sodium intake. Sodium helps retain water and any person experiencing bloating in the stomach should be aware of the sodium levels in their diet.
5. Ovarian Cancer
Replace Sodas With Water
Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.
Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.
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Why Do I Bloat After Eating
If your stomach bloats after eating, identify your common bloating triggers so you can take steps to resolve the problem.
The first step to dealing with the issue of bloating is to establish the potential causes. And, its easier to do so than you might have imagined. Once youve found the source, you can begin to put an action plan in place and actively take steps to stop bloating and gas after eating.
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Why Is It Every Time I Eat My Stomach Bloats
When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms. Here are some common foods and ingredients to consider: Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk .
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Can A Food Intolerance Test Help With Bloating
The market for food intolerance tests is heavily saturated due to an increased demand of interest in health and wellbeing. Thats why its important for you, the reader, to make sure you make well-informed choices when it comes to purchasing a food intolerance test.
Here at yorktest, weve been going for over 35 years and are the UKs leading provider in food intolerance testing. We also provide post-test support in the form of guidebooks and nutritional consultations with BANT* registered nutritional therapists to ensure youre replacing your trigger foods with healthy and nutritious alternatives.
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Eat A Regular And Balanced Diet
Similarly to drinking less fizzy drinks, eating a more balanced diet, at routine times, can also help to reduce the uncomfortable bloating that you may be experiencing. Large fatty meals are an obvious culprit when it comes to bloating, as they are harder to digest than smaller, more regular portions containing the correct amount of vegetables and fibre that your body needs.
Thoroughly chewing food and avoiding talking while eating can also help you to deal with the effects of bloating. If you chew properly and keep your mouth closed, then you are less likely to take in any excess air. This air can quickly become trapped in the stomach and easily lead to an unpleasant bloating sensation.
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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.
How Can Bloating Be Prevented
To deal with bloating, you may consider discussing your diet and eating habits with your doctor or a registered dietitian. If you can identify the food or eating behavior that causes belly bloat, you can effectively prevent future bloating. To help prevent bloating:
- Avoid eating super large meals in one sitting.
- Eat slowly while seated.
- Avoid foods that tend to make you gassy.
- Be mindful of how much fiber you eat.
- Avoid bubbly beverages.
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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:
Prevention And Relief From Abdominal Bloating
- Avoid consuming gas-producing foods like cabbage, beans, and carbonated drinks.
- Avoid swallowing air while eating or drinking.
- Do not smoke.
- Do not eat more than your stomach can take.
- Treat constipation as it is one of the main culprits behind stomach bloating.
- Exercise regularly and maintain a healthy lifestyle.
- Practise yoga mudras that can help ease digestion and gas problems such as Vayu mudra.
Most cases of abdominal bloating are not of much concern. But in some cases, stomach bloating can have severe side effects on your health and can even be a symptom of a more serious underlying medical condition.
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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.
How To Get Rid Of Bloated Stomach
Getting rid of a bloated stomach depends on what is causing the bloating.
- Bloating caused by GERD can be prevented by avoiding foods that cause acid reflux.
- Antacids may also help relieve pain as a result of bloating.
- Bloating caused by lactose intolerance can be prevented by avoiding the consumption of dairy products.
- Bloated stomach caused by IBS symptoms can be relieved by taking natural supplements that reduce bloating.
- Probiotics, enteric-coated peppermints, soluble fiber supplements and enzyme products can all help relieve bloating.
- If bloating occurs due to excessive sodium intake, reducing the intake of sodium can help relieve feelings of bloating. Ensure that the frozen foods you take have less than 500gm of sodium per serving. You can also go for foods that have labels that read “low sodium” or “sodium free”.
- Persistent bloating that lasts more than a month may be caused by ovarian cancer, and this requires immediate medical intervention.
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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 Symptoms Of Bloating
Symptoms of bloating include:
- The skin around your stomach may feel stretched and tight
Depending on the cause, bloating may be accompanied by other symptoms as well.
Abdominal bloating will continue until the food in an overfull stomach is digested or accumulated gas is released. This can take hours or days.
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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.
Baking Soda And Water For Bloating
Mix a little baking soda into a glass of water, and what do you have? A TikTok phenomenon. But what do the healthcare experts say about this potential remedy for bloating? This is essentially a DIY antacid, says Dr. Dweck, explaining that baking soda is basic in terms of its pH content. This neutralizes stomach acid along with bloating and discomfort. Dr. Dweck says, It may work, and its likely safe in a pinchbut yuck!
Its harmless, Dr. Farhadi agrees. It could be helpful, but its going to be very temporary. If you respond to the combination of baking soda and water, its likely that you have acid reflux and would also respond to antacids like Tums, which may be a more effective treatment.
If you really want to try it, mix ¼ to ½ teaspoon of baking soda into one cup of water and sip away. This remedy is safe for short-term use for most adults, but not for young children or women who are pregnant, says registered dietitian Nicole Lindel, RD, an advisor forEverlywell. Adults should not use baking soda for longer than two weeks at a time.
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When To Ask Your Doctor About Bloating
Temporary bloating is common and nothing to worry about. But if youâre troubled by bloating on a regular basis, talk to your doctor.
Physical obstructions such as scarring of the stomach opening can make it hard for food to pass through the digestive tract normally. If your doctor diagnoses a physical obstruction in the stomach or small intestines, surgery may be required to correct it. Bloating can also be caused by impaired muscle function in the digestive tract. When muscles that normally move food along donât work properly, gas can build up in the small intestines, causing bloating. In some cases, gas in the intestines may go the wrong way, returning to the stomach.
Persistent bloating or distention may also signal potentially serious conditions, such as enlargement of one of the abdominal organs or a malignancy.
Other Ways To Prevent Stomach Bloating
Common bloated stomach causes such as FODMAP consumption, gluten intolerance, or gut dysbiosis, can be addressed in their unique ways. However, there are some other means by which you can treat or prevent your stomach bloat on a case-by-case basis.
Certain herbal teas like peppermint, ginger, or turmeric can help reduce gas and aid in a smoother digestion process. These herbal teas can assist in reducing stomach bloating from overeating or eating too quickly.
Eating an adequate amount of fiber, which is uncommon in todays diet, can help prevent stomach bloating by feeding the good bacteria in your gut and preventing gut dysbiosis, along with a good probiotic supplement.
Staying hydrated is another major way to prevent common stomach bloat as it encourages adequate motility and digestion. Drinking plenty of water helps your body get rid of excess sodium, which is one of the causes of bloating as discussed in the Standard American Diet.
Lastly, stress is another common factor. It can be addressed through stress reduction such as exercise or other methods that are unique to you and your situation.
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