Foods And Drinks That Help With Bloating
Bloating is a common problem often caused by issues like constipation or excess gas .
Plus, what you eat and drink can significantly affect bloating and other digestive issues.
Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay.
Here are 20 foods and drinks that can help with bloating.
Theyre also rich in potassium, an essential mineral involved in regulating fluid balance and sodium levels to prevent water retention .
Whats more, theyre high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating (
Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs.
This may prevent water retention and alleviate bloating caused by dehydration (
Yogurt is packed with probiotics, a beneficial type of bacteria that plays a key role in gut health.
According to some research, probiotics may improve stool frequency and consistency to promote regularity .
Furthermore, probiotics have been shown to reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome , a common disorder that affects the large intestine (
Bloating: Causes And Prevention Tips
How often do you hear yourself or friends complain about bloating? We often just say we’re bloated when we feel full, but for many women, the problem relates to a chronic underlying condition. If you feel bloated often, you may have a condition like irritable bowel syndrome , which affects up to 24 of women.
Here are some common causes of bloating and tips on preventing this uncomfortable condition.
Natural Remedies For Bloating Gas And Flatulence
Gas, flatulence, and bloating can be uncomfortable and embarrassing. Fortunately, there are some natural remedies that can help, depending on the cause. Before trying any natural remedy, it’s important to consult a qualified healthcare provider to rule out other causes.
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Take An Epsom Salt Bath
Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively Your skin also absorbs the mineral and electrolyte, magnesium, which can help reduce inflammation and may even reduce muscle cramps. Soaking in an Epsom salt bath for 20 minutes can help alleviate constipation as well, which is another cause of bloating.
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.
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Limit Products Known To Cause Digestive Stress
Several foods can contribute to bloating, at least in theory.
Coffee is one of those, especially if you are caffeine intolerant. In fact, cutting down on caffeine can have many health benefits.
Slowed clearance of gas from the intestinal tract is also a known cause. For this reason, it may help to avoid foods that increase gas volume:
- Carbonated beverages may introduce more gas into the digestive tract.
- Chewing gum and hard candy may also cause you to swallow excess air, thereby increasing gas production.
Many chewing gums and hard candies also contain sugar alcohols, which are largely indigestible. This is why excess chewing gum has a laxative effect and warning on the label.
Nutrition supplements can also cause digestive stress, particularly low quality protein powders and meal replacement powders.
Summary: Certain products are thought to increase the amount of gas in the digestive tract, which may cause discomfort if gas clearance is slow. Removing these items from the diet might be beneficial.
How Do I Get Rid Of Bloating Fast
For quick results, grab a water bottle and hit the streets for a mini-workout. Walking helps get your stomach contents moving and water does, too.
Stay clear of carbonated water and drinks, though, as the bubbles sometimes add air to the stomachand you dont want that.
Remember that getting rid of bloat fast isnt always super simple and its not always a quick fix. But if you are feeling full and tight in the abdominal area, the best thing to do is to get moving!
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Avoid Swallowing Air And Gases
As mentioned earlier, swallowing excess air is a leading cause of bloating for many people. What can also add to these excess gases in the system are carbonated drinks, ranging from soft drinks to alcoholic beverages. If soft drinks are causing you to bloat, try swapping them out for water or juice. As for alcohol, non-sparkling wines and spirits without post-mix can also be swapped in for carbonated alcoholic beverages to prevent bloating.
The second worst offender for excess air and gases is chewing gum. As the name suggests, chewing gum encourages chewing, which without swallowing increases the air going into your system and affecting your digestive system. So, if its fresh breath youre looking for, try a mouthwash or an oral strip instead.
What Is A Bloated Stomach
A bloated stomach is first and foremost a feeling of tightness, pressure or fullness in your belly. It may or may not be accompanied by a visibly distended abdomen. The feeling can range from mildly uncomfortable to intensely painful. It usually goes away after a while, but for some people, its a recurring problem. Digestive issues and hormone fluctuations can cause cyclical bloating. If your bloated stomach doesnt go away, you should seek medical care to determine the cause.
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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.
Hold Off On Drinking Alcohol
Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your gut. But more importantly for when you’re trying to reduce bloating in 24 hours or less, alcohol inhibits digestion, as well.
“Alcohol inhibits digestion and causes dehydration, causing the digestive tract to slow downwhich results in constipation,” says Rebecca Scritchfield, RDN. When you drink alcohol, your body switches to processing the alcohol out of your system first before digesting any food, which can leave you with a bloated stomach. It may be tough, but avoid the hard stuff while you’re trying detox.
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These Steps Will Show You How To Reduce Bloating
When you’re trying to ease the pressure off of your bloated tum , you’ll want to rely on these digestion-promoting methods to help you reduce bloating in just 24 hours. Here, we help you identify which habits and foods can help reduce bloating and rev up your metabolism along the way.
Hopefully, after you follow a few of our 25 tips on how to reduce bloating there will be minimal instances of trying to squeeze into your favorite pair of jeans.
Best Ways To Eliminate Or Reduce Bloating
Around 60% of the world population is suffering from bulged or bloated stomach. If you are experiencing bloating, then the first thing you should be doing is to go for a thorough check up. If the bloating is not caused by any medical conditions, then may be the excess body fat or digestive problems are the cause of bloating. And all that you need to reduce bloating is to tweak your lifestyle and, follow these proven ways to eliminate or reduce bloating.
1. Eat in smaller portions
Instead of having three heavy meals in a day, break the meals in smaller proportions and have the meals in multiple sittings. Have something to eat in an interval of 3-4 hours.
When you eat more frequently, your body will work hard to break the foods that you intake, the liver will produce digestive juices to break down the foods, and the metabolism will increase. This is how your body fat will not get accumulated in your belly, thus giving you a flat tummy.
2. Drink more water
If you drink less water, your body will think that there is scarcity of water, and it will hence use up less water. The water will get stored in your body, resulting in bloating.
3. Add ginger to your diet
Ginger helps in getting rid of unwanted bloating very easily. Add the ginger extracts to your green tea or any tea. The ginger extracts can also be added to warm water and drink it.
4. Add natural and organic foods to your diet
5. Eat slowly and chew well
6. Avoid salt and sugar
7. Timely breakfast
9. Proper sleep
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Don’t Multitask When Eating
“I’m almost never just eating a mealI’m also on my computer or watching television or scrolling through my phone,” admits Lindsey Metrus, Byrdie’s senior editor. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. It turns out, the distraction was part of the problem. “Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which translates to poor digestion. It’s also one of the main reasons people face spleen qi deficiency,” according to Emma Suttie, D.Ac., AP.
Metrus continues, “I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do.” Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism .
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.
Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.
Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.
People whose bloating occurs alongside these symptoms should seek medical advice:
- appetite changes or trouble eating
- bright red blood in the stool
- black or dark maroon stools
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Make Efforts To Reduce Stress
I know, this is easier said than done, but take it one step at a time. Meditation, exercise, and activities where you are aware of your breathing like yoga can reduce stress.
*Ive written a post on the best time to workout take a look!
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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Why Do You Get A Bloated Stomach
Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods , eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention.
Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS or during moments of stress.
What Causes Bloating Takeaway
As someone who has experienced bloating and digestive issues their entire life, implementing these practices into my everyday diet and routine has helped me tremendously to overcome my bloating and digestive issues. If youre looking to get rid of your bloating fast, take a probiotic supplement, drink Kambucha, cutback on the drinking, get rid of diet soda, and supplement with Glutamine after your workouts. Youll feel better, and best of all you wont be bloated.
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When To See A Doctor About A Bloated Stomach
If self-care measures and medication arent helping to get rid of your bloated stomach, its best to see a doctor so they can work out if you have a more serious condition. You may need an endoscopy or a poo test .
You should see a doctor as soon as possible if youre bloated and you:
- are losing weight without meaning to
- are in pain or have a bloated tummy at night
- Answered by: Healthily’s medical teamAnswered: 09/09/2021
You usually get a bloated tummy because you have trapped wind, so once you get rid of the cause of this gas, the bloating will stop. Some common causes of bloating, like constipation, will only happen once and you may not have problems with bloating again. Other causes might come and go, for example, if you eat a certain food that triggers the bloating or you have IBS thats triggered by stress. And others may be more difficult to get rid of or you may have a more serious condition, so youll need to see a doctor to find out what the cause is.
How To Get Rid Of Bloating: 9 Strategies Backed By Science
Stomach bloating after meals can be incredibly uncomfortable.
Research shows that 10 to 25% of healthy people experience it to some degree, yet most dont do anything about it .
Its even more common among those with gastrointestinal disorders, such as IBS.
Fortunately, diet changes alone can help to relieve or prevent most cases. This article explores what is scientifically shown to help stop bloating.
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Eat Slowly So You Don’t Gulp Air
When you finally get home after a long day, you’re totally famishedwe get it. But that doesn’t mean you should scarf down your dinner in a hurry. Eating too quickly causes you to swallow excess air, which can lead to uncomfortable gas and bloating. Slowing down the chewing with your mouth closed, on the other hand, can have the opposite effect. Fight off the urge to engorge your entire meal by snacking on something like a small piece of fruit or an ounce of nuts before dinner is ready.
/9avoid Swallowing Air Or Gases
Yes, you read it right. We do swallow a lot of air and gases when we drink carbonated drinks, chew gums or drink a beverage through a straw. Fizzy drinks contain carbon dioxide bubbles, which can be released from the liquid after it reaches the stomach. While when you chew gum or drink through a straw you swallow a lot of air which causes discomfort in the abdomen.
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