Tips On How To Reduce Bloating In Less Than 24 Hours
How many times can you recall having a bloated belly while trying to squeeze into a tight-fitting pair of jeans? It’s even more frustrating if you watch what you eat and exercise. Belly bloat is often to blame, but luckily, it can be temporary. We turned to the research to see what’s causing your stomach to buldge, as well as provide helpful tips for how to reduce bloating.
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.
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.
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How To Get Rid Of Bloating According To Dietitians
Stocksy / Design by Dion Mills
Bloating happens to everyone. And while it’s not something you need to get rid of, if it’s causing you discomfort there are ways to find relief. In a perfect world, we’d all subscribe to a balanced diet filled with organic veggies, gluten-free grains like quinoa, and easily digestible proteins like chicken and fish. We’d trade in happy hour cocktails for water and manage to avoid any trace of fatty, salty foods. While a bit idealistic, this is what Charles Passler, DC, founder of Pure Change and nutritionist to celebrities like Bella Hadid and Adriana Lima, recommends for avoiding the common feeling of belly bloat altogether.
Unfortunately, busy schedules and the convenience of a quick takeout meal can make it difficult to stay on track. Add in other factors that may lead to bloating like dehydration, constipation, PMS, and you can be stuck with an uncomfortably bloated stomach despite your best efforts. Fortunately, there are ways to combat belly bloat for quick relief from even the worst symptoms of this pesky digestive problem. We spoke to Passler and other health experts on how to get rid of bloating fast, so you can get back to your routine and feel your best.
Here are 20 things to do the minute you feel bloated.
Other medicinal bitters claimed to aid with digestion include dandelion, gentian root, burdock, yellow dock, and Angelica.
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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When Is Stomach Bloating Serious
Those who experience chronic and unrelenting bloating may want to contact their healthcare provider to determine if there is a more serious underlying cause.
Monitor your bloating and see if it gets progressively worse or lasts over a week, gets persistently more painful, or is accompanied by other symptoms like fever or vomiting. In these cases, a more serious cause may be at the root of it.
More serious causes include exocrine pancreatic insufficiency, a condition where there are not enough digestive enzymes necessary to sufficiently digest certain macronutrients.
Gastritis, or inflammation of the stomach, is another serious condition that could be causing your stomach bloat. This is primarily due to certain bacterial infections like H. pylori, a peptic ulcer, or chronic alcohol consumption.
Ascites can also be responsible for chronic and unrelenting stomach bloat. This is the gradual build-up of fluid into the abdominal cavity as a result of liver, kidney, or heart disease.
Natural And Other Remedies For Gas
Two products on the market can help with food-related gas and bloating. Both products are packaged forms of the enzymes needed to break down the problematic carbohydrates. Lactase, found in products such as Dairy Ease and Lactaid, can be taken with dairy foods to help break down lactose and lessen gas. Beano helps digest the indigestible carbohydrate in beans and other gas-producing vegetables.
Natural remedies for gas include:
- Peppermint tea
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Take A Warm Bath Soaking And Relaxing
The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.
Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.
People can use these simple steps to try to prevent bloating in the long-term:
Take Natural Magnesium Salt
Kunkel says this can help if you’re constipated. “We’re all supposed to be getting a recommended daily allowance of magnesium in our diet. Magnesium is this charged ion and what it does is it holds water, and that water will stay in your digestive tract and you’ll pass it. It will help make sure stool isn’t lumpy and dehydrated it keeps things soft. It’s available over the counter, as capsules or just powder. And it has all these other benefits: It can help with sleep it can help with headaches your muscles need magnesium.”
But fair warning: If you have a kidney condition, you’ll want to stay away from magnesium because your kidneys might not be able to filter out the magnesium. causing an excess accumulation in your blood.
And on the note of constipation, it’s not just that you can’t poop. “Sometimes, believe it or not, folks don’t know what constipation is,” Kunkel says. “They can be opening their bowels regularly. The key is are you having a full bowel movement? Is everything coming out? Because if you’re going, but you’re feeling like you’re not empty all the way and there’s something left behind, that’s a constipation symptom you’re constipated.”
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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.
Who Knew Dehydration Would Trigger Your Bloat
Dehydration forces your body to retain water and swell. And its a common phenomenon. In fact, it is estimated that 75% of Americans are chronically dehydrated. Whats worse is that sometimes getting rid of excess water can be more difficult than releasing gas. Dehydration can even cause your face to bloat. No, thank you!
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How To Prevent Bloating
While there are many ways to alleviate bloating, it is best to prevent bloating in the first place. Some of the best ways to prevent bloating include:
Find out which foods you may be sensitive to and aim to eliminate these foods from your diet. You may have an allergic reaction to a particular food that could be causing your bloating. The best way to determine what foods you may be sensitive to is to try an elimination diet.
Many of us tend to eat food too fast without taking the time to properly chew and break down our food. This can put an extra strain on the stomach and may lead to indigestion, bloating and digestive discomfort. This can be avoided by simply chewing your food well.
Eating too much food is a common cause of bloating. It creates sluggishness in the stomach and easily leads to digestive discomfort. If you want to prevent bloating, be moderate in your diet and avoid overeating.
Limit Water Intake with Meals
Drinking too much water with meals can lead to indigestion and bloating. Limit your water intake before, during, and after your meal. Try drinking small amounts of hot herbal tea with meals to aid in digestion.
Eat While Relaxed
Eat Several Small Meals
To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump.
Eat This! Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:
- Apple with peanut butter
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Eat More Fiber And Avoid Refined Flour
Foods made with white flour like white bread, white pasta, and white rice are relatively low in fiber and may cause you to get a little, uh, backed up. Instead, opt for whole-grain varieties. A simple switch from white bread to whole wheat or from white rice to brown will keep things moving along smoothly.
High fiber foods that are free of indigestible fibers mentioned before include:
- Whole grain bread
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Too Much Fat
What many people think is loose skin is just body fat and the same goes for bloating.
In fact, in my experience working with thousands of people, Ive found that when people are complaining about chronic bloating, the real issue is too much body fat.
Fortunately, its not hard to tell the difference between belly bloating and belly fat.
Bloating comes and goes.
You might wake up with a flat stomach and be carrying a three-pound food baby by the time you go to bed.
Belly fat, on the other hand, doesnt fluctuate this markedly unless you dramatically over- or undereat.
If you were to measure your waist at the navel every morning and night, youd see this clearly. If the culprit is bloating, readings would vary widely. If belly fat is to blame, however, readings would be consistent.
You cant grab bloat by the handful.
Your skin will usually feel thicker but bloat doesnt jigglefat does.
If you determine that your problem is indeed belly fat and not bloat, check out this article for the solution.
Research shows that approximately 70% of the worlds population cant properly digest lactose, which is the sugar contained in dairy.
The reason for this is the intestines fail to produce enough of an enzyme called lactase, which is required to fully digest lactose.
Sodium and Potassium Imbalance
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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.
When To See A Doctor
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
- Barrett, J. S., & Gibson, P. R. . Fermentable oligosaccharides, disaccharides, monosaccharides and polyols and nonallergic food intolerance: FODMAPs or food chemicals? Therapeutic Advances in Gastroenterology, 5, 261268
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What Is Stomach Bloating
What is stomach bloating a sign of? Can it point to an underlying health condition?
Luckily, in many cases, it isnt anything to be alarmed about. It can usually be cleared up by making some simple changes to your diet and routine, although not always.
For many people, the cause of excessive gas in the intestines boils down to:
- Inadequate protein digestion
- Inability to break down sugar and carbohydrates fully
- Imbalances in gut bacteria
Stomach bloating can however sometimes signify serious health problems lurking below the surface. For example, its one of the most common candida symptoms and also tends to develop when from other conditions, including allergies, hormonal imbalances, thyroid dysfunction, gut troubles and inflammatory bowel disease.
Other potential causes of bloating can include:
- Irritable bowel syndrome, especially if youre constipated
- Digestive disorders like Crohns disease or ulcerative colitis
- Fluid retention
- Hormonal changes
- Certain types of cancer
Many different things can affect gut health, the ability to metabolize food properly and the bodys way of naturally eliminating waste. Because so many different factors can contribute to stomach bloating including some that seem totally unrelated, like sleep or stress its possible to become bloated any time of the day or month.
Could I Have A Food Intolerance
Genuine food intolerances are actually pretty rare, says explains nutritionist Amanda Hamilton, co-author on The G Plan: The Revolutionary Diet For Gut-Friendly Weight Loss.
You may be sensitive to certain foods, particularly if you eat them all the time which, in the case of wheat, gluten and dairy, many people do but its unlikely you need to cut them out entirely.
Think you have a food intolerance? Book an appointment with your GP, for tests
Theyre also notoriously hard to diagnose. While some, such as lactose intolerance, can be tested for, others, like gluten, cant. If your GP has ruled out coeliac disease, a number of things could be to blame, from non-coeliac gluten sensitivity to IBS or even an anxiety disorder.
To ease your symptoms, a dietitian may suggest following the low-FODMAP diet, which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Basically, the natural sugars, like fructose and lactose, found in a lot of high-fibre foods.
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