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.
How To Reduce Bloating Simple Effective Method Shrinks Swollen Belly And Improves Mental Health
Stomach bloating is a condition in which the belly feels full and tight due to gas. Although the reason behind it is usually physical, a persons mental state may also be responsible. Experts say there is a simple and effective method that will help shrink a swollen belly and improve mental health.
An illustration of the connection between the gut and the brain.
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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Causes Of Stomach Bloating
It can be challenging to determine the cause of stomach bloating. Some known causes of stomach bloating include:
- Excess gas in the intestine
- Small intestinal bacteria overgrowth
- Irregular amounts of microorganisms in the bowel
- Sensitivity or intolerance to food
- Sensitivity of perception to digestive tract
- Spinal curvature of the lumbar spine resulting in lessened abdominal capacity for gas
- Gastroparesis, a motility disorder that delays the stomachs ability to empty itself
- Anxiety, depression, and other gut-brain connections
Throw Out The Sugar Substitutes
Sugar substitutes such as xylitol, manitol, maltitol, isomalt, lactitol, mannitol, erythritol tend to be found in sweet-tasting products marketed as low-calorie, low-carb or sugar-free such as gum, cookies, snack bars, hard candy and flavored water beverages. While it does help you cut back on calories, it remains longer in your digestive tract where it is broken down and fermented by bacteria, playing havoc with your gut. The result can be excessive gas, abdominal distention, bloating and even diarrhea.
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Skip Your Morning Cup Of Coffee
As much as we love the benefits of coffee, drinking it when you’re trying to get rid of belly bloat in 24 hours or less is a no-no.
“Consuming beverages that are high in sugar or caffeine can not only be dehydrating but, in some cases, can add to excess calorie intake, too,” explains Smith. When your body is dehydrated, it will hold onto water, which causes excessive bloating.
The Bottom Line On Bloating
Stomach bloating, and bloating in general, can be horribly frustrating. Especially if you know what youre doing with your diet and training and are trying to maintain a lean, muscular physique.
Use the strategies in this article and chances are very good that youll get that flat belly and thin skin youve always wanted.
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Genius Ways To Reduce Belly Bloating Naturally
Jul 28, 2016Toffler NiemuthSave For Later
Feeling bloated is drainingit zaps confidence and energy. Whether it was something you ate, or how you ate, or something else entirely, feeling bloated can make you feel embarrassed, tired, and frustrated. But there are some things you can do to help alleviate the bloat and the discomfort, and youll likely experience the benefits immediately.
Calcium For Pmt Bloating
Bloating, abdominal fullness and feeling gaseous can all be symptoms of PMS . If you think your bloating is related to PMS, calcium may help. Supplementing with calcium, magnesium and vitamin B6 just before you know youre going to suffer with PMS will help ward of bloating. Also, drink plenty of fluids to reduce bloating and fluid retention.
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What Is Abdominal Bloating
Abdominal bloating is a condition where the tissues inside your stomach become bloated or enlarged. In fact, it almost feels like you have swallowed a balloon! Abdominal swelling can either be restricted to a small area inside your stomach or occur in a larger area. Nevertheless, in most cases, stomach bloating lasts only for a short period, depending on its cause.
A bloated stomach or abdomen can be triggered by many factors. It could also be a symptom of an underlying disease or disorder. Lets look at the main causes of this condition.
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
- Honey
What You Have To Do
How Often You Should Do This
Do this thrice daily.
Why This Works
- 1 teaspoon of castor oil
- 1 cup of any fruit juice
What Causes Bloating In Upper Abdomen Under Ribs
There are several reasons you may be experiencing bloating in your upper abdomen under your rib cage.
Bloating happens when theres too much gas and fluids in your digestive tract.
Upper stomach pain also may occur if youre constipated, have irritable bowel syndrome , celiac disease, or intestinal obstruction.
An intestinal obstruction means that food cannot pass through the intestines properly.
If the cause is bloating, you may feel abdominal discomfort such as cramping pains.
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About Heart And Vascular Institute
The UPMC Heart and Vascular Institute has long been a leader in cardiovascular care, with a rich history in clinical research and innovation. As one of the first heart transplant centers in the country and as the developer of one of the first heart-assist devices, UPMC has contributed to advancing the field of cardiovascular medicine.
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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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What Causes Bloating In The Stomach
Gas
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:
Digestive Contents
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:
Hormones
Other Causes
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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Can Drinking Alcohol Result In Indigestion
Yes. Based on clinical reports, alcohol consumption increases your odds of indigestion. Indigestion is a health problem, often known as a burning sensation that affects the upper area of the abdomen and the chest. The pain progresses after the person eats or lays on the bed.
Indigestion appears because of the elevated acid levels in the stomach. This acid affects the food pipe and irritates the stomach lining. Heavy alcohol abuse can drastically impair normal abdominal functions.
It often appears in individuals who consume three or more alcoholic drinks in a day, for a minimum of 5 times a week, published Oxford Academic. In other words, the more a person consumes alcohol, the bigger their risk of indigestion.
But, do keep in mind that abdominal bloating and indigestion are not the same and they dont produce the same symptoms. Instead, they affect the body in their own way, with indigestion being the more troublesome one, particularly with all the pain and discomfort that comes with it.
If the alcohol is causing numerous health problems for you, its time to take action. Browse the internet for alcohol detox centers near me and start treating your drinking habit. With on-site treatment, you can get all the alcohol-related issues under control.
Changes In Eating Patterns
Low energy levels, stress and mood swings are all common symptoms of menopause. These symptoms can contribute to changing of your eating patterns. You may start to eat foods which are high in processed carbohydrates and sugar. Sugar, especially fructose can lead to bloating.
Or perhaps a change in your household could lead you to change how you were eating.
You may have decided to change to healthier eating patterns that include lots of beans, and cruciferous vegetables. While these are healthy foods they should be introduced to your diet slowly.
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Check For Lactose Intolerance
Lactose is a sugar found in milk.
Your body needs an enzyme called lactase to break down lactose. However, most people dont produce enough of this enzyme to break down lactose once they reach adulthood. The resulting condition is called lactose intolerance (
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- Increasing your fiber intake. Aim for 1830 grams per day of both soluble and insoluble fiber from whole grains, fruits, vegetables, nuts, and seeds.
- Drinking adequate fluids. Drink 68.5 cups per day of water and other fluids.
- Exercising regularly. Walking, jogging, swimming, or bicycling for about 30 minutes each day may help keep your bowels moving regularly.
Keep in mind that you may need to increase your soluble fiber intake with caution, as this type of fiber is fermented in your colon and may contribute to bloated feelings .
Additionally, adding fiber to your diet too rapidly may worsen constipation, so its important to increase your intake slowly. Aim for an intake of 25 grams per day for women and 38 grams per day for men .
While constipation may be relieved with medication, certain types like bulk and osmotic laxatives may make bloating worse, so talk with your doctor about your symptoms to determine whats best for you .
Summary
Constipation may cause or exacerbate symptoms of bloating. Increased fiber and fluid intake, as well as physical activity, are effective natural treatments.
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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.
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Check To See If You Have Any Food Allergies
- If you suspect that certain products make you feel bloated, visit a doctor to figure out whether theyre responsible for your digestive problems. Many people are intolerant to some widely-used ingredients like lactose, gluten, wheat, and fructose, and their bodies react negatively when they consume them.
Excess Gas Can Build Up
Gas is a normal part of digestion, but if it builds up in your intestines, it may cause bloating and pain. Gas happens when food that is not digested is broken down in your colon. This process produces methane and hydrogen, which you pass naturally as gas.
If you do experience bloating due to gas, modifying your food intake may help. Here are some common drinks and foods that can cause bloating:
- Foods high in fiber or fat
- Fried and spicy dishes
- Carbonated drinks, such as soda or beer
- Lactose found in milk, cheese and yogurts
Over-the-counter supplements can even trigger bloating.
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Document What You Eat
Since many foods may affect people’s digestive systems differently, keeping a food journal to write down what you ate and how you felt a few hours later can be useful. If a particular food is irritating your stomach or causing gas, bloating or water retention, consider an elimination diet. Remove a specific food in question from your diet for a few weeks and track how you feel and if symptoms subside. Then, document how you feel after you add that food back into your diet.
Four food categories, which fall under the acronym FODMAP, can cause gas and stomach bloating. FODMAP stands for fermentable , oligosaccharides , disaccharides and polyols . Monitor and adjust your intake of these foods if they irritate your stomach.
Read more:Which Foods Don’t Cause Gas?
Drink Water To Beat The Bloat
Mild dehydration is bloating. You should be drinking about 8 glasses of water a day to be sufficiently hydrated, more if youre exercising or lead an active lifestyle. Providing your body with adequate amounts of water restores the bodys sodium balance, which will help your body ward against water retention. Drinking water will also flush your digestive tract, keep it moving and reduce constipation. Plus, water is calorie free. If youre not a fan of plain water, especially flat/ mineral water , try Sassy Water or herbal tea.
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To Beat The Bloat: Dietary Fiber
In some cases dietary fiber or the type of fiber used to treat constipation may cause bloating. It does this without actually increasing the amount gas in the digestive tract. It is thought that bloating arises from the fiber slowing the movement of gas through the bowels. However, some types of fiber may also directly increase the amount of air because they are partially digested by the bacteria that live in the colon.
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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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.