Slow Down Your Eating
Put down the fork between each bite and get rid of distractions like your phone or the TV while youre eating. Whether youre into the mind-body connection of mindful eating or not, these simple changes will help you de-bloat. Youll end up eating more slowly so you swallow less air, and youll tend to eat less. Thats a double whammy in terms of reducing the air and extra food in your stomach that can bloat you.
Another added benefit: More chewing means better digestion. Grandma was right all along.
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
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.
Did you know that you can reduce stress in just 10 days by doing yoga? Strength training is a great stress-reducer, too.
*Ive written a post on the best time to workout take a look!
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/6struggling To Lose Weight
Unlike a bulging belly, the bloated belly is easier to fight off and can ultimately help you speed up your weight loss efforts too. With a few easy hacks, you can get rid of the bloated belly! Not just that, following these hacks, can also recharge your metabolism into losing weight in an efficient manner and balance out the digestive system. The best part, these hacks take 24 hours or less to work!
How Long Does A Bloated Stomach Last
If your bloating is due to something you ate or drank or to hormone fluctuations, it should begin to ease within a few hours to days. If you are constipated, it wont go down until you start pooping. Water, exercise and herbal teas can help encourage all of these things along. If it doesnt go away or gets worse, seek medical attention.
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Cut Down On Diet Foods To Avoid Bloated Stomach
It may sound counter-intuitive, but if you are dealing with a bloating belly, it is a clever idea to avoid diet foods that you will use to make you lose weight.
The problem with these types of foods is that they contain many artificial sweeteners that cause bloating. These are hard for your stomach to digest, and they dont do any good for your body either.
Instead, please Get rid of them and eat all-natural foods. It will make a huge difference and make you lose weight faster.
Lay Off The Carbohydrates
In addition to being delicious, carbs are not the enemy. They’re your body’s go-to fuel source, so you need them, period. But in order to create glycogen, a form of energy that’s stored in your muscles and liver, carbohydrate molecules bind with water like it’s their job, says Langer. The more carbs you eat, the more water you hang onto, and the more bloated you feel. “This is still a bad reason to completely remove carbs from your diet,” says Langer. “But if you want to de-bloat, you can cut down on carbohydrates for a day or so and make the basis of your diet greens and lean proteins.”
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Try A Low Fodmap Diet
FODMAPs are fermentable, short-chain carbohydrates found in foods like fruits, vegetables, dairy products, wheat and legumes. These carbs pull water into your intestinal tract, and for those individuals who are extra sensitive to FODMAPs, which include fructose and lactose, they can cause stomach pain, gas, bloating, cramps, constipation and more.
In a September 2016 study published in the Singapore Medical Journal, researchers found that a low FODMAP diet helped improve bloating symptoms in patients with irritable bowel syndrome . However, due to the prevalence of FODMAPs in many food groups, according to a June 2016 Clinical and Experimental Gastroenterology study, the long-term effects of restricting them in a low FODMAP diet are unknown.
Lower Your Use Of Chewing Gums
Chewing gums are an excellent tranquilizer that can keep you calm even during the most challenging periods in your diet. Chewing gums can give you a sensation of feeling full while your stomach is screaming for food.
But using chewing gums can cause bloating problems because you are pushing air down in your stomach to make you bloated while you are eating.
The more stressed you are, the harder you will chew, and the more air you will push down on your belly.
If you want to use chewing gum, make sure to chew it calmly.
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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.
How I Lost My Bloated Belly And Found My Way To A Lighter Life
Imagine looking and feeling like youve just swallowed a balloon and feeling like its about to pop.
Now imagine being congratulated on being pregnant, when in fact, youre just suffering from a constant painful bloated belly.
Not really a dream scenario, right?
Well, the sad thing is, I dont need to imagine it, because just a year ago, that was my painful reality
Before I start sharing my past bowel and poop problems in more detail , it would probably be fitting for me to introduce myself.
My name is Jane, Im 32 years old, and if you called me a party pooper, I would probably consider it quite the compliment. I mean, its definitely better than the No-Sh*t-Sherlock I used to refer to myself as.
Although I can look back at it now and crack some jokes, while I was actually dealing with my bowel issues, it was anything but funny.
I felt as if I was carrying a watermelon around in my stomach at all times and looked like I had had a full 5-course dinner right when I woke up. But the worst part was the constant pain my stomach was in.
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Which Supplements Help With Bloating
If the foods and teas above along with movement arent cutting it, you may want to consider the following supplements.
Prebiotics and probiotics reduce bloating
As previously discussed, prebiotics are food for the good bacteria in your gut. This is important to help them grow and outnumber the bad bacteria, like the ones that cause gas. Probiotics are good bacteria that help digest and absorb your food among MANY other things.
Digestive enzymes help your body naturally reduce bloating
Your body requires enzymes to fully digest the food you consume. Some people lack one or more digestive enzymes for a variety of reasons. Enzyme production also naturally declines as we age, so digestive enzyme supplements can be extremely helpful when it comes to bloating.
Fiber packs a bunch in reducing your bloat
If youre backed up, eating often leads to bloating since theres only so much food and waste your body can hold. This is why its important to get plenty of fiber in your diet. High fiber fruits and veggies include spinach, artichoke, broccoli, Brussels sprouts, green beans, onions, sweet potatoes, raspberries, and avocado. If you don’t feel like eating much, a fiber supplement or a delicious collagen fiber snack bar might be better options for you.
Keep in mind that fiber works by drawing fluid into your digestive tract, which can also make you feel bloated. So its important to go slow. If the addition of fiber causes discomfort or further bloating, give it a rest.
Belly Bloat Cause #: Snacking On Protein Bars
“These bars often contain whey-protein concentrate or milk protein concentrate, which causes bloating in people who have trouble digesting lactose,” Freuman says. Others are made with soy protein concentrate, which can be gas-inducing because it’s a bean product and contains indigestible, fermentable carbs in addition to protein.
The belly bloat Rx: Look for bars with proteins that are typically easier to tolerate, like nut or rice proteins or whey protein isolate , which contains a higher percentage of pure protein and less lactose than other forms. “You may pay a little more, but it’s worth it,” Freuman says.
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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.
Sneaky Ways To Debloat In Just One Day
Feeling like you’ve suddenly turned into the Michelin woman is the opposite of fun. Whether you’re actively trying to lose weight or are pleased with your current physique, bloating can completely throw you off. In the worst case scenario, it might send you into a panicked thought spiral about whether you’ve actually gained as much weight as your favorite skinny jeans would have you believe. In short, you probably haven’t.
“Bloating and actual fat gain feel the same, so it’s easy to confuse the two,” says Abby Langer, R.D. “But they really aren’tfat is different from gas and water, which are what often contribute to bloating, and fat comes onto your body much more slowly.” So when you feel like you’ve ballooned overnight, or even over the span of a few days, you can usually chalk that up to bloating instead of true weight gain. Now that you have that reassuring bit of information, one question still remains: is there any way to cut down on bloat ASAP? Luckily, the answer is yes.
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When To See A Doctor For Stomach Bloating
Dr. Jones says, “if bloating is more than just an acute holiday or random occurrence, then the underlying problem may be a native enzyme deficiency or endocrine insufficiency which requires a greater emphasis on testing, identification and significant behavior modifications which is beyond the scope of this discussion.” And to get through this pandemic at your healthiest, don’t miss these35 Places You’re Most Likely to Catch COVID.
Exercise To Get Rid Of Bloating
Moving more instead of lying down after eating may also help limit bloating. A review article published in the World Journal of Gastroenterology in 2014 noted that exercise and staying in an upright position may help limit bloating and help reduce gas. Exercise can also sometimes help with other symptoms of menopause, including mood swings and hot flashes, according to the University of Maryland Medical Center. A review article published in the Journal of Mid-Life Health in 2010 noted that yoga may help to improve the symptoms of menopause, making this a potentially good form of exercise for women suffering from bloating because of menopause, as it may help with other symptoms as well as the bloating. Exercise also helps with weight loss and can help limit weight gain, which can sometimes occur during menopause.
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What Naturally Reduces 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.
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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.
Lactose Intolerance
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.
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Eating Celery Reduces A Bloated Belly
Celery contains a good dose of potassiuma mineral electrolyte required to maintain optimal fluid levels throughout your bodywhich is essential for all of your organ systems to function properly. Thus, potassium helps your body flush excess water.
In addition, a potassium deficiency can also cause you to retain water. However, dont start munching on celery sticks just yet. Its best to cook your celery when youre bloated. The cooking process breaks down the fiber, which makes it easier to digest. You can simmer celery in your broth. Or you can juice it, which also removes the fiber.
Look For Foods Rich With Probiotics
Probiotics are bacteria living in our digestive tract.
They can help reduce bloating, optimize digestion, improve immunity and add a nice glow to your skin.
You can get your probiotics into your diet through Shakeology, organic yogurt, kefir, fermented foods, or even a probiotic supplement.
If you have a sensitivity to dairy, its best to skip yogurt and dairy products as they will also cause stomach issues.
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Will Ginger Help Reduce Bloating
Ginger has a long history of being used as a digestive aid.
The phenolic compounds in ginger stimulate the production of digestive enzymes.
Ginger also reduces inflammation and muscular tension within the gastrointestinal tract. This helps release trapped gas as well as relieve constipation.
Ginger tea is a great way to harness the power of ginger. The stronger the better. You can also add a knob of fresh ginger to your smoothie.
How To Get Rid Of The Menopausal Belly Bloat
A number of factors can cause bloating during menopause. You may be bloated because of dietary issues — such as consuming too much salt or eating your food too quickly — or because of other potentially more serious issues. Once you’ve checked with your doctor to rule out any medical causes, you can take steps to help minimize any diet-related belly bloat.
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What Are Some Natural Methods To Reduce Stomach Bloating
1. Exercise â Regular exercise will help loosen your bowels, improve gastrointestinal health and also improve your fitness. Even if you just walk a bit more, it can make a difference.
2. Peppermint tea â Peppermint oil has shown to be effective at reducing stomach bloating and also reduce gas pain, so try out some peppermint tea.
3. Probiotic yoghurt â Active culture yogurt contain bacteria which can help your digestive system break down certain sugars. If these sugars arenât broken down, they can cause stomach pain and gas as they ferment in the intestines.
Belly fat is another common issue which people feel uncomfortable about, but the solution is easier than you think. For more health advice on getting a slimmer stomach, you can click here to learn how to get rid of belly fat. Togetridofbellyfat.org covers the essential things you need to know for effective weight loss, and also explains how to tone your stomach with simple sit up exercises.
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.
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When To Contact A Doctor With Concerns About Bloat Or Abdominal Fat
Bloating is generally a temporary condition you can manage at home. But sometimes, visiting a doctor is a good idea.
Contact a doctor if your stomach is bloated and also distended, which is when the stomach gets noticeably larger after a meal. Also schedule an appointment if youre experiencing bloating and:
- severe pain
- nausea and vomiting
- weight loss
You can also see a doctor if you are gaining abdominal fat. A doctor can provide helpful information about proper diet and exercise techniques you can use to lose fat.