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.
Causes Of Wind Gas And Bloating
Gas is a part of everyoneâs digestive system and occurs as a natural by-product of digesting food. When gas gets stuck in the bowels, it can cause uncomfortable symptoms, such as flatulence, bloating, and abdominal pain. There are many conditions that can cause some people to experience these symptoms more than others. These may include:
Common Causes Of Stomach Bloating
Bloating and excessive gas problems can be traced back to digestive alignment. Often, its caused by a difficulty in digesting high-fibre foods in the small digestive tract. Direct causes may include the following:
Swallowing excessive air whilst eating or drinking. You may be able to get rid of bloating by eating slower and drinking through a straw. Health conditions such as Crohns sickness, ulcerative colitis or even diabetes. Intolerance to certain foods such as lactose and gluten . Artificial sweeteners in gums or confections. xylitol, sorbitol, and mannitol can cause excess gas that leads to bloating. Constipation build-ups make it difficult to release gas and can lead to bloating.
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What Causes Abdominal Bloating
The most common causes of abdominal or stomach bloating are:
- Foods like beans, broccoli, cauliflower, or fizzy drinks all of which produce gas
What You Have To Do
How Often You Should Do This
You can do this 2 to 3 times daily.
Why This Works
Fennel seeds, scientifically known as Foeniculum vulgare, are quite popular for their digestive properties. They contain compounds called estragole, fenchone, and anethole that exhibit antispasmodic properties, which can be helpful in relieving stomach gas and abdominal bloating .
- 1 teaspoon of caraway seeds
- 1 cup of hot water
What You Have To Do
How Often You Should Do This
Do this thrice daily.
Why This Works
Caraway , also referred to as Persian fennel, exhibits antispasmodic and carminative properties that can be used to get rid of bloating and excessive gas in the stomach , . It is the presence of chemical compounds called carvol and carvene that imparts these beneficial properties to caraway seeds.
A Guide To Bloating: Causes & Prevention
Do your trousers dig in after every meal? Or perhaps your stomach resembles a beachball months after summer is over? You could be suffering from bloating, but help is at hand.
First, see your GP to rule out anything more serious such as coeliac disease or irritable bowel syndrome if youve been suffering for several months.
We need to eat, but the after-effects of a heavy meal arent always so enjoyable in fact, nearly one in three of us experience an uncomfortable bloated feeling after meals.1
This guide gives you the lowdown on the causes of bloating, and how you can help manage it with the right food, lifestyle or supplement choices.
Supplying your gut with the right balance of these nutrients can aid the smooth running of the digestion process.
And as a result, you may find youre feeling the need to loosen your waistband less often.
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Do Supplements Help Relieve Bloating
Many people believe daily use of probiotics is a cure for bloat, but Dr. Brown points out that there has not been any conclusive evidence that shows it works. There is no harm in trying one, though. Some studies suggest that a multi-organism probiotic that requires refrigeration works better than one that contains only one species of organism and is stored on the shelf, he says.
If you are looking for immediate relief from bloating, Dr. Brown says immediate relief may be possible with simethicone, a medication that is available over the counter under brands like Gas-X and equate. “About 80 to 120 milligrams of a chewed tablet with meals can help, he shares.
Although daily fiber intake can help with bowel movements and overall digestion, consuming large quantities of a fiber supplement such as Metamucil and or Citrucel actually worsens most bloating, says Dr. Brown, so cool it with these supplements if you are feeling a bit puffed up.
Again, bloat typically goes away on its own within 24 hours, but here are some short- and long-term solutions to help the process along and prevent it from happening.
Some over-the-counter probiotic supplements can cause gas, bloating, or other GI symptoms, but chowing down on real foods packed with this healthy gut bacteria can be beneficial, says Courtney Schuchmann, RD, a dietitian at the University of Chicago Medicine.
I know, it’s amazing, but there’s a side effect to all that no-cal sippingbelly bloat.
Behaviors Food Choices And Activity
Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow air. Bulky foods such as lettuce, cabbage, and dense breads not chewed into small enough pieces increase swallowed air.
Typically, swallowed air contains oxygen, nitrogen and carbon dioxide. It tends to not have a foul smell, but it does contribute to the discomfort associated with gas.
People vary widely in how sensitive they are to gas production. Keeping a food record to document incidences of gas in relation to foods eaten can shed light on whether food or behavior may be aggravating the situation.
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Causes Of Intestinal Gas
It is normal and healthy for gas to be present throughout your digestive system.
There are two main causes of intestinal gas: swallowed air and gas that is produced as a by-product of the digestion of certain foods.
Most swallowed air is released through burping. The rest is either absorbed in the small intestine or travels through the intestines to be released through the rectum.
Gas is also produced by intestinal bacteria as a breakdown product of food material.
Can Bloating Be Prevented Or Avoided
There are many ways to prevent and avoid bloating:
- Avoid the foods that are known to cause gas. These include cabbage, Brussels sprouts, turnips, beans, and lentils.
- Avoid chewing gum.
- Avoid using straws for drinking.
- Reduce or avoid drinking carbonated drinks .
- Reduce or avoid eating and drinking foods that include fructose or sorbitol. These artificial sweeteners are often found in sugar-free foods.
- Eat slowly.
- Eat more foods high in fiber to prevent constipation. If foods alone dont help, consider taking a fiber supplement.
- Avoid dairy products if you notice they cause gas and bloating.
- Quit smoking.
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What Is Abdominal Bloating
Abdominal bloating is a condition where the tissues inside your stomach become bloated or enlarged. In fact, it almost feels like you have swallowed a balloon! Abdominal swelling can either be restricted to a small area inside your stomach or occur in a larger area. Nevertheless, in most cases, stomach bloating lasts only for a short period, depending on its cause.
A bloated stomach or abdomen can be triggered by many factors. It could also be a symptom of an underlying disease or disorder. Lets look at the main causes of this condition.
Avoid Swallowing Extra Air
It might sound like chewing a stick of gum would be a good tactic for helping you steer clear of those bloat-inducing high-fat foods.
But actually, researchers have found it can actually trigger trapped wind too.
Most chewing gums even the sugary versions contain artificial sweeteners, like sorbitol, which are poorly absorbed by the stomach, and can cause bloating and abdominal pain. In large doses, this can cause chronic diarrhea.35
And theres another problem all that chewing signals to your stomach that food is on its way, triggering the release of enzymes and stomach acids that aid digestion.
Yet with no food appearing, all that action going on inside your stomach can cause bloating.
- Cut back on chewing gum
- Avoid fizzy drinks
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How To Prevent Bloating
Typically, the first line of treatment for preventing gas and bloating is changing your diet. Research has shown that a low fermentable oligosaccharides, disaccharides, monosaccharides and polyols diet can reduce the symptoms of gas and IBS. A low FODMAP diet avoids fermentable, gas-producing food ingredients, such as:
- Oligosaccharides, which are found in wheat, onions, garlic, legumes and beans
- Disaccharides, such as lactose in milk, yogurt and ice cream
- Monosaccharides, including fructose , apples and pears
- Polyols or sugar alcohols found in foods such as apricots, nectarines, plums and cauliflower, as well as many chewing gums and candies
In people sensitive to FODMAP-rich foods, the small intestine doesn’t always fully absorb these carbohydrates, and instead passes them to the colon, where they are fermented by bacteria and produce gas. To see if some of the FODMAP foods are causing your gas and bloating you can start by cutting out FODMAP foods and then slowly bringing them back into your diet one at a time to pinpoint any foods that are causing the problems.
In the long run, the key to preventing bloating is understanding its cause. If mild constipation is the problem, a fiber-rich diet, water and exercise may help, but these steps wont always work for chronic constipation. Chronic constipation and other conditions, such as IBS or gastroparesis, require medical treatment, so its important to talk to your doctor about your bloating symptoms.
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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Probiotics For Gas And Bloating
Probiotics may also help aid digestion and reduce excessive gas. Probiotics are live microorganisms, mostly “good” bacteria, similar to the bacteria found in the human gut. They’re available as dietary supplements, but Lemond notes that a number of foods also have natural probiotics, including:
And according to a review published in March 2015 in the World Journal of Gastroenterology, patients with irritable bowel syndrome have experienced improvement in bloating and flatulence when taking probiotics.
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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How Long Does It Take For Normal Bloating To Go Away
How quickly that bloat resolves depends on what led to it in the first place. The good news is it usually disappears overnight in most cases, and one fast until the morning, says Dr. Brown. Abdominal distention occurs naturally during the day in response to oral intake or eating. It will therefore typically subside after a bowel movement, he says.
Know that your stomach will expand again once you eat and that’s totally normal. “Everybody develops abdominal distention during the day. There is no way you can take in food and not have that material, plus the associated GI secretions created by the GI tract, to absorb it take up space in the abdomen,” Dr. Brown explains.
Can Bloating Be Prevented
To keep your digestive system working well, follow a healthy 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.
Smoking is very bad for your digestion. If you smoke, try to quit now.
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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.
Eat Regular Meals Throughout The Day
You might think that your stomach will flatten if you skip a meal.
But you would be wrong, says Kirsten Crothers, specialist gastro dietitian and spokesperson for the British Dietetic Association.
Irregular eating can cause a build-up of gas, which means your stomach will end up bloated, she says. Eating breakfast, lunch and dinner helps keep the gut moving this is called peristalsis and it ensures that food is digested efficiently. Putting something in your stomach stimulates that movement, getting your system going.
If theres a long gap between your meals, make sure you eat a snack.
Try a piece of fruit, low-fat yoghurt, vegetable sticks or a low-sugar cereal bar to give you energy and fibre.
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Side Effects Of Abdominal Bloating
Some of the side effects and complications of a bloated abdomen that call for immediate medical attention include:
- A pain or pressure in the chest
- Breathing difficulty
- Vomiting blood or some black substance
- Severe and intolerable abdominal pain
- Rapid pulse
- Signs of jaundice such as yellow skin or eyes
Abdominal bloating is characterized by enlarged stomach tissues due to indigestion, constipation, medications such as antacids, aspirin, opioid painkillers, and lactose intolerance. In addition, symptoms like stomach pains, recurrent burping or belching, rumbles, tight and full stomach, and gurgles from within the abdomen can be seen in abdominal bloating. Though most cases of this condition are not of much concern, it can point to an underlying medical condition in some cases. If you experience any of the above side effects, visit your doctor immediately. However, you can try out the home remedies mentioned in the article for a mild to moderate case of bloated stomach.
Start Taking Friendly Bacteria
Friendly bacteria may help by curbing bacteria populations that are associated with bloating, according to a 2011 study in Alimentary Pharmacology and Therapeutics.24
In addition to a high-fibre diet, fermented foods and drinks, such as kefir and sauerkraut, are a helpful source of beneficial bacteria for the gut.25
Friendly or good bacteria supplements can aid digestion and help counteract the negative effects of bad bacteria in your gut.
Best of all, numerous studies have shown they may help ease symptoms of IBS like pain, gas and bloating.26,27
There are many different types available, so you may need to experiment to find one that works for you.
Fancy some other supplements? Fennel has been used for centuries to help tame tummies: drink it as a tea or take a supplement.28
And peppermint oil can help fight IBS symptoms like cramping or bloating it works by relaxing the muscles of your intestines. Try taking capsules before or during meals.29
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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.
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