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.
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.
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.
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Wheres Your Abdominal Bloating And Pain
Pain in different areas of the abdomen can mean different things.
Abdominal pain can be anywhere between the chest and the pelvis. People often call it a stomachache. The pain can also be:
Causes of abdominal bloating and pain can vary from mild to severe. Most of the time, abdominal bloating and pain occur due to:
This kind of bloating or pain is usually normal and will go away within two hours.
In cases of the stomach flu, you may feel intense pain or bloating that comes and goes before each episode of vomiting or diarrhea. Stomach viruses usually go away with rest and home care.
This guide lists the organs associated with different locations of abdominal bloating or pain:
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.
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Rugby Simethicone 180mg Softgels Anti
Another common choice for people experiencing bloating is Rugby Simethicone 180mg Soft-Gels Anti-Gas. These soft-gel capsules contain a liquid formula inside, making it easier to metabolize the medicine for faster results. Despite being a generic brand, this particular bloating medication has been tried and trusted by many users, placing it at the number two spot on this list.
While generally effective for many users, Rugby Simethicone 180mg Soft-Gels Anti-Gas medicine does get some disapproval from a few users. The first concern is that the medicine uses a rather high potency of simethicone, making it more likely to develop side effects. Whats more, its a relatively pricey product despite being a generic brand. Most users contest that they can buy brand name products at the same price point, and enjoy lesser chances of developing side effects.
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Apple Cider Vinegar Helps Curb Gas
Apple cider vinegar can help stimulate the production of digestive enzymes and stomach acid. It also aids in alleviating gas problems.
How to use:
Dilute ACV by mixing one tablespoon in a glass of water. Drink this mixture before meals. Make sure to rinse your mouth with water after consuming the drink, as prolonged exposure to the acidity of ACV can erode the tooth enamel.
Note: There is no scientific evidence of using ACV for gas. However, it is giving benefits to a lot of people in alleviating the symptoms of gas and bloating.
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Causes Of Water Retention
Water retention, also known as edema, occurs when excess fluids build up in your body’s circulatory system and cause swelling in your extremities, such as your feet, ankles, legs and hands, as well as your face. Other signs of edema may include swelling or puffiness of the tissue directly below your skin, abdominal swelling, shiny or stretched skin or skin that remains indented or dimpled when pinched.
A diet high in sodium, carbohydrates and excess alcohol consumption can contribute to water retention. Being sedentary for long periods of time can also cause water retention, which is a common situation for travelers on long airline flight and bedridden patients.
Even taking long walks can trigger edema because your muscles generate heat, causing blood vessels to push closer to the skin surface, resulting in swelling. Water retention can also occur in women who are pregnant or before their menstrual periods.
Edema can also be a symptom of a thyroid condition or kidney or heart disease. Certain medications for high blood pressure, nonsteroidal anti-inflammatory drugs, estrogens and diabetes medications called thiaszolidnediones can cause water retention.
Ask your doctor about all possible side effects when starting a medication, including interactions with food or drink. Seek immediate medical help if you experience unusual symptoms such as prolonged swelling, leg or chest pain, shortness of breath or difficulty breathing.
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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How To Prevent Bloating
Verywell / Lara Antal
In addition to making the obvious changes to address common causes of bloatingeating more slowly and skipping carbonated beverages, for exampleconsider discussing your diet and eating habits with your doctor or a registered dietitian.
If you can identify the food or eating behavior that may be causing your belly bloat, you’ll better understand what specific steps will help prevent future bloating. Some may already be obvious to you, but there could be factors at play that you’re not already considering.
Remedies And Treatments For Bloating
Once a cause of bloating is established, the symptom can be treated. Depending on your doctorâs findings, he or she may suggest one of the following remedies for bloating:
Eating too quickly causes you to swallow more air, which can lead to gas and bloating. Eating slowly can help reduce bloating. Additionally, slowing your eating can make you feel full, faster, helping you avoid overeating, which can lead to bloating.
Changing Your Diet
If you notice a trend in certain foods causing you to bloat, try reducing or eliminating those foods from your diet. Foods that commonly cause bloating are wheat, beans, lentils, garlic, onions, and asparagus. Milk and dairy foods can also cause bloating, as some people have a hard time digesting a sugar they contain called lactose.
Researchers have found that certain antidepressants can affect the way your body reacts to gas, keeping it from overreacting to its presence.
Eating too much fiber is one of the most common reasons for bloating. Fiber is an essential part of a healthy diet, but it can cause a lot of gas in your digestive system because your body cannot digest it. The key with fiber is to eat it in moderation. Foods high in fiber include beans, lentils, broccoli, whole wheat, apples, berries, and quinoa.
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Reduce Intake Of Artificial Sweeteners
Artificial sweeteners can be found in chewing gum, mints, jelly, yoghurt and many products which are often labelled âsugar-freeâ and unfortunately consumption of these foods is growing due to their low-calorie content. These sweeteners are actually quite high in FODMAPs, and have the potential to act as a laxative and cause gas, bloating and abdominal discomfort. So, instead of the artificial sweeteners, enjoy natural sweeteners such as cinnamon, fruit and small quantities of dates and honey. For a delicious snack that has some serious nutritional benefits, check out my recipe for peanut butter cookies.
Avoid Foods That Cause Gas
What you eat often plays a major role in the development of gas and bloating.
The foods that lead to gas can vary from person to person, but they typically contain carbohydrates and include sugars, starches, or fiber.
Common foods that cause gas
A lot of the so-called gassy foods, or foods that have a high potential for producing intestinal gas, carry many nutritional benefits.
Therefore, it is important to accurately identify the foods that your system has the most difficulty with rather than to willy-nilly cut out an entire group of foods, such as vegetables, because of their gassy reputation.
Use a food diary and keep a careful record of what you eat and whether or not you experience gas afterward. You may find that your body can handle smaller amounts of gassy food without a problem. Plus, you can enjoy the foods best for keeping gas away instead.
Foods that may lead to gas include:
- Lentils and peas
Low FODMAP diet
Researchers identified groups of compounds in foods called FODMAPs that commonly contribute to gas and bloating in people with irritable bowel syndrome .
IBS is a condition in which the colon is sensitive to certain triggers and leads to abdominal pain and digestive symptoms, including gas and bloating.
The low-FODMAP diet for IBS developed by researchers swaps high FODMAP foods for low FODMAP foods to try to reduce gut fermentation that may contributes to IBS symptoms.
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Avoid Rapid Weight Gain
Rapid weight gain is linked to bloating for several reasons.
First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .
If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.
Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.
What Causes Bloating In The Stomach
Gas is a natural byproduct of digestion, but too much intestinal gas means your digestion is gone awry. While you can ingest gasses by swallowing air or drinking carbonated beverages, these gasses mostly escape through belching before they reach your intestines. Gasses in your intestines are mostly produced by gut bacteria digesting carbohydrates, in a process called fermentation.
If theres too much fermentation going on, its because too many carbohydrates werent naturally absorbed earlier in the digestive process, before reaching those gut bacteria. That could be for several reasons. Maybe you just ate too much too fast for proper digestion. Or you might have a specific food intolerance or gastrointestinal disease. Some possible causes include:
These can include solids, liquids, and gas. Digestive contents can build up in your digestive system when there is a backup or restriction in your digestive tract or when the muscles that move digestive contents along are somehow impaired. Any build-up of digestive contents along the digestive tract will leave less room for normal amounts of gas to process through. It also leaves less room for other things in your abdomen, including circulatory fluids and fat, making everything feel tighter. Causes of build-up can include:
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.
Remedies For Belly Fat
While a simple diet change helps get rid of bloat, belly fat takes a bit more work. Try for at least 30 minutes of exercise each day. Following a healthy diet filled with lean meats, fruits, vegetables, and lots of water can also help shed those pounds. It is important to remember that everyone gains and loses weight differently, so be sure talk to your doctor about what fits best for you.
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Try To Release Some Stress From Your Life
When you’re overwhelmed by everything you have going on in your life, the last thing you’re probably worried about is the amount of gas in your body. But, stress can make your gas and bloating situation even worse.
Angela Lemond, a dietitian, and nutritionist based in Texas told the website Everyday Health that nerves travel up and down a person’s gastrointestinal tract. “People who have a tendency to be nervous can develop gas, diarrhea, or constipation,” she told the site.
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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The 6 Best Ways Reduce Stomach Bloating
Now that you know the most common causes for bloating, lets talk about how to reduce or even eliminate it.
Stop Drinking Carbonated Beverages
If youre having problems with a swollen, gassy stomach, then you dont want to drink gas-infused liquids.
I dont think this needs much more explanation.
Make Sure Youre Not Constipated
Constipation is known to exacerbate symptoms of stomach bloating and it has several possible causes.
The one people most commonly believe is inadequate fiber intake, but research shows this isnt the case. In fact, increasing fiber intake can make the bloating worse and reducing intake can help alleviate constipation.
Balance Your Sodium and Potassium Levels
As you know, large fluctuations in sodium intake can cause bloating and water retention. Inadequate potassium intake can do the same.
The key is maintaining a stable intake and proper balance of both sodium and potassium.
Again, I like to stick with the Institute of Medicines recommendations, which is 1.5 to 2.3 grams of sodium and 4.7 grams of potassium per day.
Take stock of your daily sodium intake and if youre like most people and its too high, here are some simple ways to reduce it:
And yes, I know its kind of annoying to count/track yet another thing in your diet but its worth the hassle if youre struggling with bloating.
Reduce Your Cortisol Levels
Belly Bloat And Women
According to Michelle Smith, a nurse practitioner with Sutter Gould Medical Foundation in Modesto, bloating is often part of a menstruating woman’s normal cycle. It can be a pretty good little message that your period is coming soon, Smith says.
During certain phases of the menstrual cycle, as progesterone drops, cells retain more water. This can cause a bloated feeling in the belly and even in fingers and feet. What to do? Smith suggests two paths: natural approaches and acceptance.You might want to pull out those more forgiving pants and spend the day in comfort. And bloating can remind you to take good care of your body right now. Walk more. Eat really nutritious foods. Rest, she says. Although it may seem counterintuitive, drinking more water or eating natural diuretics like watermelon, celery and cucumbers also will help. This signals the body to release its excess water as you urinate more frequently and get your kidneys working.
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