Rule Out Food Allergies And Intolerances To Common Foods
Food allergies and intolerances are relatively common.
When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms.
Here are some common foods and ingredients to consider:
- Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk (
- 14 ).
Both lactose and fructose are a part of a larger group of indigestible carbs or fiber known as FODMAPs. FODMAP intolerance is one of the most common causes of bloating and abdominal pain.
If you strongly suspect that you have a food allergy or intolerance, see a doctor.
Summary
Food allergies and intolerances are common causes of bloating. Common offenders include lactose, fructose, wheat, gluten and eggs.
About The Abdominal Muscles
To gain a further understanding of the causes behind bulging abs, its important to understand what the different kinds of abdominal muscles are and what role they play in the human body.
To start, abdominal muscles are a part of the bodys core or midsection. They typically feature a top and bottom, front and back, and two sides.
This makes it helpful to look at your abdominal muscles like a box, Marko explains, as it contains different sides of muscles that help secure the midsection.
Yogurt To Relieve Stomach Pain
Plain, unsweetened yogurt containing probiotics, or active cultures, may help with stomach pains as it promotes proper digestion. These work to increase the good bacteria needed to relieve indigestion, bloating, and painful discomfort in the gut.
Consuming plain, unsweetened yogurt throughout the day may reduce stomach pain episodes.
Use the following recipe to create a drinkable form of this remedy.
- Combine two tablespoons of plain unsweetened yogurt, 1 cup of water and a pinch of salt.
- Add three teaspoons of fresh coriander juice.
- Mix in one-half teaspoon of cardamom powder.
- Mix well and drink one hour after each meal.
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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 .
How Is Heartburn Diagnosed
Often all that a health-care professional requires is a thorough history and physical to make the preliminary diagnosis of heartburn. To evaluate if there is any damage and how severe your heartburn is, the doctor my suggest some of the following tests:
- Endoscopy: A flexible scope is passed down the esophagus to examine the esophagus as well as the stomach. Biopsies can be taken if indicated. This lets the doctor see if there is any obvious damage, and also eliminate other reasons for the patients symptoms .
- Upper GI series : After drinking a liquid that coats the inside of the digestive tract, X-rays are taken. These X-rays will show the outline of the digestive system.
- Ambulatory pH testing: This test measures the acidity in the esophagus via a small tube that goes through the nose into the stomach.
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Get Your 8 Hours Sleep
Turns out its not only your brain that does not function as well on little sleep, it affects the gut too.
Most of the time well start the day with a flat stomach but if were not getting enough sleep our body will produce cortisol, a stress hormone which can disrupt our digestive system, leading to bloating and constipation. Not an ideal start to the day.
So its key to get your recommended daily 8 hours sleep. Also avoid eating food right before you go to bed. Eating late into the evening and eating lots of raw food especially later in the day may also increase fermentation and gas build up, explains Kalinik.
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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Reduce Your Stress Levels
Stress can be a big factor in IBS and is often a trigger for symptoms like bloating and diarrhoea. It can make indigestion worse too. So managing your stress may help reduce your physical symptoms too.
Try things like soaking in a warm bath or a relaxing massage to help reduce stress. A tummy massage can be particularly helpful at relieving bloating.
Psychological therapies can sometimes be helpful if youre very sensitive to gas in your tummy. Therapies like cognitive behavioural therapy and mindfulness may help overcome bloating.
Read more about how to relieve stress and when to see a doctor about stress.
Dont Eat Foods That Give You Gas
Some high-fiber foods can make people produce large amounts of gas.
Major players include legumes like beans and lentils, as well as some whole grains.
Try keeping a food diary to figure out if certain foods tend to make you more gassy or bloated than others.
Fatty foods can also slow down digestion and the emptying of the stomach. This can have benefits for satiety , but can be a problem for people with a tendency to bloat.
Try eating less beans and fatty foods to see if it helps. Also, check out this article on 13 foods that cause bloating.
Summary
If certain foods make you feel bloated or give you gas, try cutting back or avoiding them. Eating fatty foods can also slow digestion and may contribute to bloating for some people.
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Pelvic Floor Exercises Such As Kegels
Kegel exercises are a good pelvic floor exercise to add to your daily workout routine, Tripp says, as they can be done sitting , lying down, or standing up.
To perform this exercise correctly, remember to engage and hold your deep pelvic floor muscles. Since your deep pelvic floor muscles need practice, Tripp suggests that high reps are usually required for Kegel exercises.
Instructions
Get Some Form Of Exercise At Least For Half An Hour In A Day
Exercise is the answer to almost all our ailments. Its no different when it comes to acidity, and we tell you exactly how. Lack of exercise leads to excessive deposition of fats, especially in the abdominal area. Excess abdominal fat pushes stomach acids up into the oesophagus which can further lead to frequent heartburns. Do those crunches and runs regularly to prevent acidity and shed those extra pounds.
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When To See A Doctor
Although Gasnick suggests that bulging abdominal muscles caused by incorrect breathing during exercise are usually more aesthetically unappealing rather than actually painful, there are instances when this condition can actually be something more serious.
For example, Marko suggests that you should see a medical doctor if you:
- experience pain in your abdominal wall
- feel it hurts when moving or lifting something
- feel you cant control your midsection during everyday activities
Similarly, Gasnick adds that youll also want to contact a doctor if the pain in your abdominal area is spreading to the areas of the lower back, groin, buttocks, and legs, and is accompanied by increased heart rate, lightheadedness, confusion, nausea, anxiety, and vomiting.
These could be warning signs of an abdominal aortic aneurysm, she adds, which is a very serious and potentially life threatening condition if rupture occurs.
Check For Lactose Intolerance Gluten
This one is major! If youre already taking steps to get rid of bloating, but it just wont seem to go away – the underlying reason may be medical. If you suspect you may have a food allergy, sensitivity, or even Irritable Bowel Syndrome, talk to your doctor and take the necessary steps from there. If the culprit turns out to be IBS, Fody Foods and Medical News Today recommend giving the Low FODMAP diet a try to help reduce bloating and other associated IBS symptoms.
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How To Get Rid Of Stomach Pain 10 Natural Remedies
There are many home remedies for stomach aches that can give instant relief. The natural treatments work best for occasional stomach pain issues we have already discussed above.
However, recurrent and persistent stomach aches caused by weighty maladies such as appendicitis, IBD, stomach ulcer, and others require proper medical attention and care under the guidance of a physician. In this scenario, home remedies would give only temporary relief but not a permanent cure.
How Do I Know If Its Anxiety And Not An Ulcer
Its not uncommon to find yourself concerned that your struggle with stomach pain is not from anxiety or stress at all. For example, you may find yourself concerned that instead of anxiety, what you are really struggling with is an ulcer.
Only a doctor can diagnose whether or not your pain is from an ulcer, but there are some clues. The clearest signal is if you have any blood in your stool or acid burps . Thats often a clear sign of an ulcer. Also, if the pain or discomfort tends to occur after eating and isnt related to a similar condition, GERD , its possible you may have an ulcer.
However, this is complicated by the fact that ulcers can be caused by long-term stress and anxiety, as they stimulate the production of extra stomach acid. This excess acid in the stomach breaks down the gastric or intestinal lining and cause open wounds that may harm your health.
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Sip Apple Cider Vinegar
Apple cider vinegar also helps promote a healthy gut and digestive system by increasing stomach acid and aiding your bodys ability to absorb key nutrients. Because of its high acidity, apple cider vinegar can cause indigestion and damage the teeth and throat it is best when diluted and used in small amounts.
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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Try Medication For Bloating
Medication can be helpful if self-care measures arent bringing you any relief. Speak to a doctor or pharmacist for advice on which medication is suitable for you and how to take it safely.
Different medicines that may help with bloating include:
- medicines which reduce tummy cramps if you have IBS, mebeverine and Buscopan may help relieve bloating and cramping
- antacids medicines if you have a bloated tummy and indigestion or heartburn, antacids may help. They help reduce the acid in your tummy and stop it irritating your stomach lining, or stop the acid reaching your food pipe
- laxatives if youre still constipated after trying all self-care options, this type of medicine can help you poo more regularly. But certain laxatives like lactulose can sometimes make bloating worse
Sometimes, other kinds of medication can make your bloating worse, including nonsteroidal anti-inflammatory drugs , some blood pressure medications and steroids, so speak to a pharmacist or doctor if you think a medicine may be the cause.
Remedies And Treatments For Stomach Pain And Gas
Most stomach pain and gas will go away on its own, but there are steps you can take to ease discomfort and prevent future gas pain. Gas-related stomach pain remedies include:
Pass Gas
The only way to get rid of gas is to pass it. Donât hold it in. If youâre worried about odor, try reducing foods that contain sulfur-producing compounds such as broccoli, cabbage, and beer.
Over-the-Counter Medications
Many gas-relieving products are marketed, but scientific evidence of their effectiveness is limited. Many people claim to experience relief, so they may be worth trying. The most common medications that claim to relieve immediate symptoms are activated charcoal and simethicone .
Herbal Remedies
Peppermint and peppermint oil have the best record as digestive aids, but there are many other foods that may help. In one study, Chinese herbal formulae outperformed placebos in soothing IBS symptoms. Commonly included ingredients are:
- Wearing ill-fitting dentures
Enzymes Before Eating Certain Foods
Taking enzymes before you eat can help you better digest your meal. Most enzymes are only available for those with a medical condition that prevents them from producing their own. However, two widely available enzymes for problematic foods are:
- Lactase supplements can help those who are lactose intolerant.
- Alpha-galactosidase supplements can help people digest legumes.
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Use Cucumber To Magically Wipe Away Your Bloat
In the beauty world, cucumbers are often used to help reduce puffiness around your eyes. They do the same thing for your belly when consumed, thanks to a synergistic combination of nutrients, including caffeic acid , vitamin C, silica, and water.
Some nutrients are found in the skin, while others are in the flesh. To get the full benefits, its important to consume both parts. Consider slowly snacking on fresh cucumber slices. Cucumbers can also be juiced or added to smoothies.
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.
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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.
Change The Pressure Settings On Your Cpap Machine
Perhaps one of the most common reasons why you are experiencing CPAP related stomach bloating is because the pressure on your CPAP machine is either too high usually its too high or too low. In this case, you want to speak with your physician about adjusting the CPAP pressure. Additionally, your CPAP machine could accidentally be set to the wrong pressure setting all you have to do is change it back. So, make sure that the pressure settings are correct on your CPAP machine.
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How To Get Rid Of A Stomach Ache After Eating
Have you ever eaten so much that your stomach aches? Or, maybe youâve eaten something specific that causes tummy troubles. Weâve all been there. For the most part, your stomach hurting after overeating is pretty normal and will pass with time. But, if you need to get rid of an upset stomach that just wonât be calmed, weâve got you covered.
Fermented Foods Are My Secret To Anti
Fermented foods, such as raw sauerkraut and kimchi, are excellent sources of probiotics. As previously mentioned, these friendly bacteria help your body digest and absorb food, especially lactobacillus, a species of bacteria predominantly found in fermented foods.
Lactobacillus helps your body break down hard-to-digest carbohydrates. The byproduct of this process is lactic acid. Lactic acid further supports digestion by stimulating the release of digestive juices and enzymes.
But the benefits dont stop there! Good gut bacteria also generate certain substances that help keep your colon slightly acidic. This is necessary to prevent undesirable, gas-producing bacteria from colonizing .
If youre new to fermented foods, start slow. Too much at once can backfire and cause bloating. A tablespoon is usually all you need to benefit.
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