Causes Of Stomach Distension
By paying a little closer attention to your eating habits, you can help prevent excessive bloating. Heres a quick list of sneaky foods and habits that could be to blame:
Gum chewing. Your favorite breath-freshening pastime may be the number one cause for a straining waistband. When you chew gum, you swallow air which gets trapped in the GI system and extends the stomach.
Eating too fast. When you eat a large amount of food in a short period of time, your GI system doesnt have enough time to digest and dispel. A backed up system means a buildup of gas and fluid, causing distension.
Drinking from straws. When you go to sip a drink from a straw, you first suck in a straw-length volume of air, which ends up trapped in your stomach.
Not enough fiberor too much. Fiber is notorious for moving things along. When youre backed up, excess gas in your GI track cant escape, causing you to bloat. Next time you need a snack, reach for fibrous-skinned produce like apples and strawberries. Make sure to go easy on insoluble fibers like beans and lentils. Eating too much of these produces excessive gas.
What Is The Best Way To Get Rid Of Protein Bloat
Lactobacillus Acidophilus is a gut bacterium that breaks down sugar into lactic acid. This bacterial strain can be found in our gastrointestinal system and mouth. However, lactose intolerant persons do not create enough of it. Fortunately, its available as a supplement and isnt too costly. Lactobacillus Acidophilus is a bacteria that breaks down lactose through the fermentation process. This is why lactose and whey intolerant people may readily digest cheese, paneer, and curd.
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How Do You Get Rid Of Whey Protein Bloating
Its not unusual to see guys at the gym talking about their stomachs being uncomfortable or bloated after drinking whey protein. In reality, not only does whey have this impact on our digestive systems, but milk does as well in some situations. Many people have contacted us about this issue and asked for suggestions.
If youve recently increased your workout scheduleperhaps to prepare for a race or to commit to getting fitteryou may need to increase your protein intake as well. After all, getting enough protein into your body is crucial for optimal muscle repair. However, if youre not careful, you may get an unpleasant side effect known as protein bloat.
Bloat is likely to be a side effect if youre relying on shakes and bars to boost your protein consumption. These goods frequently contain substances known to promote bloat, such as sugar alcohols, additional fiber, and, in the case of shakes, the possibility of swallowing extra air, says Alissa Rumsey, M.S., R.D., C.S.C.S., an NYC-based dietitian and spokeswoman for the Academy of Nutrition and Dietetics. Inulin and chicory root , both of which are commonly found in protein bars, can also be culprits. In addition, whey protein powder may create G.I. troubles for lactose-intolerant people since they tend to have some lactose present still, she notes.
Now, before you give up your protein powder for good, there are a few things you can do to make sure it doesnt cause you to bloat.
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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Consider What You Drink
Excessive alcohol consumption can dehydrate your body and irritate your stomach which can cause bloating. The Dietary Guidelines for Americans, 2015-2020, recommends a maximum of one drink a day for women and two for men. Carbonated beverages, caffeinated drinks and dairy products, like milk, can cause bloating. Drinking chilled or warm water can help flush out your system and alleviate stomach bloating and water retention.
Read more:Best Teas for Bloating, Gas and Constipation
The CDC notes that an individual’s hydration needs can vary based on age, gender and physical activity. Aim for 11 to 15 cups daily or similar, which can be beneficial for both stomach bloating and water retention. If you find the taste of water dull, flavor it with slices of fresh fruit or fresh herbs such as mint or basil. Peppermint, ginger and chamomile teas are all soothing beverages for an irritated stomach.
How Is It Treated
The most important thing to do is to rest the stomach and intestine. You can do this by not eating solid food for a while and drinking only clear liquids. As your symptoms go away, you can start eating soft bland foods that are easy to digest.
If you have been vomiting a lot, it is best to have only small, frequent sips of liquids. Drinking too much at once, even an ounce or two, may cause more vomiting.
Your choice of liquids is important. If water is the only liquid you can drink without vomiting, that is OK. However, if you have been vomiting often or for a long time, you must replace the minerals, sodium and potassium, that are lost when you vomit. Ask your healthcare provider what sport drinks or other rehydration drinks could help you replace these minerals.
Other clear liquids you can drink are weak tea and apple juice. You may also drink soft drinks without caffeine after letting them go flat . It may be easier to keep down liquids that are cold. Avoid liquids that are acidic or caffeinated or have a lot of carbonation. Do not drink milk until you no longer have diarrhea.
Sometimes treatment includes prescription medicine to prevent nausea and vomiting or diarrhea.
Nonprescription medicine is available for the treatment of diarrhea and can be very effective. If you use it, make sure you use only the dose recommended on the package. If you have chronic health problems, always check with your healthcare provider before you use any medicine for diarrhea.
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Remedies For Stomach Bloat
Sometimes a simple diet change might be all you need. Sticking to foods that are high in protein or complex carbohydrates can help. Drink plenty of water and stay away from carbonated drinks. Making your meals last longer can help keep you from overeating so be sure to try eating slower and chewing your food more.
Another remedy is to try, in place of three meals a day, eating more frequent, smaller meals. This prevents the bloating that typically follows large meals.
How To Tell The Difference Between Belly Fat And Bloat
One easy way to tell the difference between bloat and belly fat is to note belly fat does not cause your stomach to expand wildly throughout the course of a day bloat does. One other way to tell the difference between bloat and belly fat is you can physically grasp belly fat with your hand, you cannot with bloat.
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Does Drinking Water Help With Bloating
While it may seem counterintuitive, drinking water may help to reduce bloat by ridding the body of excess sodium, Fullenweider says. Another tip: Be sure to drink plenty of water before your meal too. This step offers the same bloat-minimizing effect and can also prevent overeating, according to the Mayo Clinic.
Why Do I Feel Bloated When I Wake Up
Bloating is often experienced after over-indulging in food, maybe eating just a little too much past the full mark. As I said, a certain amount of expansion is normal after eating. However, bloating can also happen as a result of food intolerances, allergies and sluggish digestion or constipation.
Today I will discuss some things that can stop you waking up feeling bloated:
- Check meal timings
- Consider herbal remedies
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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.
Drink Plenty Of Fluids To Aid Digestion
It’s important to keep drinking, especially water. It encourages the passage of waste through your digestive system and helps soften poo.
Fibre acts like a sponge, absorbing water. Without fluid, the fibre cannot do its job and you’ll get constipation.
A good way to make sure you’re getting enough fluids is to drink a glass of water with every meal. Avoid caffeine drinks as they can cause heartburn.
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Take Time To Meditate
The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviorsfound that individuals who meditate are less likely to overeat or give in to emotional eatingand this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room and take five uninterrupted minutes thinking about something that you’re grateful for.
How Do I Stop Waking Up Feeling Bloated
It’s totally normal for your belly to expand a little after you eat: your stomach has to expand and contract to accommodate whatever food it’s digesting. But if this comes with feelings of fullness, discomfort and wind, or if it doesn’t disappear overnight, you might be experiencing bloating. Bloating can be uncomfortable and bothersome, especially if it’s happening at times when over-indulgence isn’t the issue, for example, first thing in the morning.
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Remedies And Treatments For Bloated Stomachs
While stomach bloating will often resolve on its own, the following measures may help reduce bloating or address its underlying causes:
Exercise and Posture
Physical exercise can help reduce bloating and clear gas from the body. Posture adjustment can also help. The body retains more gas when you are lying on your back, so try to stay active throughout the day.
Over-the-Counter Medication
Both simethicone and activated charcoal are marketed as gas-reducers. The two have proven ineffective and/or inconsistent when used on their own in clinical trials. However, there is some evidence to suggest that they may work when combined or when used with magnesium oxide or loperamide .
Probiotics
The use of probiotics to help with digestive issues is common but little studied. Still, there is some evidence that using probiotics can help reduce stomach bloating. The formula in VSL#3 proved to reduce bloating in both adults and children in clinical studies.
Digestive Enzymes
One common cause of stomach bloating is the inability to digest certain foods. Most digestive enzyme supplements are effective only for people who cannot produce enzymes for medical reasons. However, over-the-counter enzymes have proven to help with the digestion of two commonly problematic foods: dairy and legumes .
If you have a hard time digesting the sugars in these foods, you might benefit from lactase supplements for dairy or alpha-galactosidase supplements for legumes.
Herbal Remedies
Diet
Do Protein Shakes Make You Bloated
According to research, three out of every four Australians have a food intolerance of some form, with lactose and gluten intolerance being the most frequent issues. Furthermore, many of us are simply unaware that we are sensitive to specific foods, with intolerances manifesting in a variety of ways. For example, it may appear in skin issues for some, while it may appear in more serious situations such as celiac and Crohns disease for others.
If youre having a love-hate relationship with your current protein powder, its time to consider if youve found the one. If your protein powder is causing stomach cramps rather than butterflies, its time to switch to a vegan variety. The Happy Way vegan range includes both pea and rice protein to provide a comprehensive amino acid profile. This means youll get all of the same advantages as if you drank a whey protein smoothie.
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What Naturally Relieves Bloating
Here are additional suggestions to decrease bloating: Eat slowly, and consume smaller, more frequent meals. Chew your foods well. Drink beverages at room temperature. Have your dentures checked for a good fit. Increase physical activity during the day. Sit up straight after eating. Take a stroll after eating.
What Are The Symptoms And Causes Of Indigestion
Most of us have experienced indigestion and its symptoms, for example, upper abdominal pain and cramping, bloating, belching, nausea, vomiting, and the feeling of fullness after only eating a few bites. There are common causes of indigestion like GERD or pregnancy. More serious causes include cancers or heart attack.
The best way to relieve and even prevent symptoms of stomach bloating and gas, is a healthy diet and regular exercise, however, there are many things you can do to prevent and relieve bloating and gas.
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What Is Bloating
Bloating is a condition where your belly feels full and tight, often due to gas.
People might confuse bloating with other reasons for a more noticeable belly, such as abdominal wall laxity, or looseness. This is common, especially among older women and those who have had children.
It’s important to know the difference so you can get the right treatment. A toned abdomen can make it easier to see a difference when the gut is full of food or stool.
When To See A Gp
See a GP if:
- you have been feeling bloated, particularly more than 12 times a month
- you have other symptoms of ovarian cancer that will not go away
- you have a family history of ovarian cancer and are worried you may be at a higher risk of getting it
It’s unlikely you have cancer, but it’s best to check. A GP can do some simple tests to see if you have it.
If you have already seen a GP and your symptoms continue or get worse, go back to them and explain this.
If you have a family history of ovarian cancer, a GP may refer you to a genetics specialist to discuss the option of genetic testing to check your ovarian cancer risk.
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How To Get Rid Of A Bloated Stomach
One of the most effective bloated stomach remedies is improving your diet, since the foods you eat play a huge part in regulating how much air and poop is trapped inside your digestive tract.
To keep things flowing smoothly, you want to make sure to eat a high-fiber diet, aiming for about 2530 grams every day or even more.
This isnt too difficult when you eat plenty of whole foods, including veggies, fruits, nuts, seeds, legumes and ancient grains. It can certainly help you to track your symptoms after eating certain foods known to cause bloating, but remember that a bloated stomach is caused by your entire lifestyle, not just the food on your plate.
Some of the best foods for helping to battle stomach bloating include:
Now that you know what you should eat, lets look at some of the foods that might make your bloating even worse. More often than not, some of these foods might be the culprit:
Which Foods Cause Stomach Bloating After Eating
All types of foods can be triggers for bloating, including carbohydrates, fats, and proteins. For some people, having a food intolerance can also increase the risk of bloating. The most common triggers include apples, dairy products, beans, cruciferous vegetables such as cauliflower and cabbage, lettuce, onion, peaches, and pears. Artificial sweeteners, like those found in diet sodas, can also be a cause of bloating. Many people cannot digest these sweeteners, resulting in an unusual amount of gas.
Switching to a whole grain diet has been known to cause bloating, as the amount of fiber intake is significantly increased after switching to whole grains and fiber is an indigestible carbohydrate. If you plan to switch to a whole grain diet, make sure to do so slowly and drink plenty of water.
Salt is another well-known culprit of bloating. When people talk about losing water weight, what they are referring to is the bodys natural tendency to decrease water retention when salt intake is reduced. Avoiding foods with high salt content can prevent water retention and the bloated feeling associated with it.
Dairy intolerance is the most common cause of bloating. Nearly 10 percent of adults suffer from some form of dairy intolerance. While calcium is a required nutrient for the bodys health and well-being, it can be sourced from other foods besides those containing lactose. There are also many lactose-free alternative dairy options.
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