The Big 5 Reasons Why Stomach Bloating Happens
Stomach bloating can be very annoying and lead to lots of uncomfortable symptoms. But, why does it happen in the first place? The main culprit is overeating, but there are a lot of other factors that can lead to bloating. These factors include too much sugar, sodium and alcohol. Other possible causes include food allergies, eating too fast, or not drinking enough water. If you have stomach bloating, it can be very uncomfortable and disruptive to your daily routine. Fortunately, there are some simple things you can do to minimize bloating. Start by keeping a food diary and record what foods you eat. This way, you will be able to spot patterns that could be contributing to bloating.
Foods That Cause Bloating
On the other hand, here are the foods that may cause bloating in some people. Some of these foods cause bloating due to gas, and others cause bloating due to their sodium content, which can make you retain water.
Looking for some other ways to beat the bloat? Here are some ways to avoid bloating:
Herbal Teas To Reduce Bloating
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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.
Get A Good Nights Sleep
Sleep and rest are critically under-appreciated when it comes to looking leaner faster. And, by the same token, sleep deprivation can seriously take a toll on your physique. Stress increases cortisol levels, lowers testosterone, and leads to insufficient recovery, Boyce says. All of this gets in the way of your physique goals.
Get around eight hours of sleep a night, and your body will thank you. Boyce also points out that going to bed earlier can prevent you from overeating or snacking at night, when lots of guys often cave to their midnight cravings.
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The 6 Best Ways Reduce Stomach Bloating
Now that you know the most common causes for bloating, lets talk about how to reduce or even eliminate it.
Stop Drinking Carbonated Beverages
If youre having problems with a swollen, gassy stomach, then you dont want to drink gas-infused liquids.
I dont think this needs much more explanation.
Make Sure Youre Not Constipated
Constipation is known to exacerbate symptoms of stomach bloating and it has several possible causes.
The one people most commonly believe is inadequate fiber intake, but research shows this isnt the case. In fact, increasing fiber intake can make the bloating worse and reducing intake can help alleviate constipation.
Laxatives work, of course, but exercise and supplementation with magnesium are two reliable ways to get your bowels moving as well.
Balance Your Sodium and Potassium Levels
As you know, large fluctuations in sodium intake can cause bloating and water retention. Inadequate potassium intake can do the same.
The key is maintaining a stable intake and proper balance of both sodium and potassium.
Again, I like to stick with the Institute of Medicines recommendations, which is 1.5 to 2.3 grams of sodium and 4.7 grams of potassium per day.
Take stock of your daily sodium intake and if youre like most people and its too high, here are some simple ways to reduce it:
And yes, I know its kind of annoying to count/track yet another thing in your diet but its worth the hassle if youre struggling with bloating.
Reduce Your Cortisol Levels
Remedies For Stomach Bloat
Sometimes a simple diet change might be all you need. Sticking to foods that are high in protein or complex carbohydrates can help. Drink plenty of water and stay away from carbonated drinks. Making your meals last longer can help keep you from overeating so be sure to try eating slower and chewing your food more.
Another remedy is to try, in place of three meals a day, eating more frequent, smaller meals. This prevents the bloating that typically follows large meals.
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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
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.
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Eat At Regular Intervals
Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.
Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.
Herbal Teas To Help Reduce Bloating
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If your abdomen sometimes feels swollen and uncomfortable, youre not alone. Bloating affects 2030% of people .
Many factors may trigger bloating, including food intolerances, a buildup of gas in your gut, imbalanced intestinal bacteria, ulcers, constipation, and parasitic infections .
Traditionally, people have used natural remedies, including herbal teas, to relieve bloating. Preliminary studies suggest that several herbal teas may help soothe this uncomfortable condition (
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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.
What Exactly Does It Mean To Feel Bloated
A common misconception about bloating is that its always the result of eating too big a meal. To doctors, it usually means an excess of gas in the gastrointestinal region, causing abdominal discomfort and distension.
Causes can range from an imbalance of bacteria, to eating too much fiber, to not eating enough. When you take antibiotics, the bacteria responsible for breaking down complex carbohydrates may fail and produce gas. The most common causes of bloating, however, are swallowing too much air and eating too fast.
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Best: Yogurt With Probiotics
Probiotics, which are good bacteria in your gut, help regulate digestion and champion the overall health of your digestive tract. You can take probiotic supplements, but you may as well get a breakfast out of it. So eat your bloat away with yogurt that has active cultures. If you want to add some sweetness, use a little honey, jam, or granola.
How To Get Rid Of Bloating: 8 Steps
May 26, 2022
Stomach bloating is so common these days that its been called an epidemic. If you frequently deal with distention, digestive discomfort and a bloated stomach, you probably want to know: Why do I feel bloated all the time?
With most peoples poor diets, high levels of stress, need for daily medications and exposure to various pollutants, its no wonder they suffer some sort of bloating more days than not.
While a bloated stomach is certainly uncomfortable even embarrassing when it comes along with gas or the need to run to the bathroom it might be an even bigger deal than you think. Below well look closer at reasons you may deal with an inflated belly, plus discuss bloated stomach remedies, such as foods to focus on and those to avoid.
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Undo Damage From A Night Out
If you knocked back a few too many drinks on the boardwalk last night and chased them with salty food, your stomach is probably feeling swollen from the alcohol and salt. The fix: drink 12oz of coconut water shortly after you wake up to rehydrate and help eliminate bloat. The potassium in the water helps balance sodium levels in the body and can help fight water retention, says Palinski-Wade.
What Are The Causes Of Stomach Bloating
Stomach bloating is a condition where your stomach feels full and bloated. It is a common condition that affects many people. Many people have tried to figure out what is causing stomach bloating, and there are a number of factors that can contribute to it. Here is a list of the main causes of stomach bloating.## Bloating caused by poor diet: Being bloated can be caused by a diet that is too low in fiber, and high in starch and sugars. Fiber is a type of carbohydrate that your body cant digest. It helps you feel full and aids in digestion. Starch and sugar are also carbohydrates that can cause your body to feel bloated. This is because the sugar may give you a quick energy boost, but it will eventually cause you to feel bloated. ## Stress: When you are stressed, your body will release hormones that cause your stomach to contract and get bloated. ## Drinking too much water: Drinking lots of water can cause bloating because your body will retain water and get bloated.## Eating too much: Eating too much can cause your stomach to get bloated. ## Eating too fast: Eating too fast can cause bloating because your stomach may not have time to properly digest the food that you are eating. It may also cause your body to feel bloated if you eat food that is too heavy and causes you to feel full.## Not drinking enough water: Not drinking enough water can cause bloating because your body may not have enough water to
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The Basics Of Stomach Bloating
The most common cause of stomach bloating is gas, which occurs when the stomach contents ferment, causing them to expand. This is more likely to occur when you eat fatty or greasy foods. Other factors that can contribute to bloating include overeating and stress. Try avoiding fatty or greasy foods in the early part of the day, or eating a smaller meal. If youre eating a lot of refined carbohydrates, you may want to reduce or eliminate these from your diet. You can also try drinking plenty of water and eating foods that contain prebiotics, which will help stimulate the growth of healthy bacteria in your stomach.
Natural Home Remedies For Bloating
So what are some natural remedies for bloating then?
If youre looking to change your ways so that you can beat the bloat, here are some remedies to consider:
- Avoid eating too much fibre, but dont cut it out completely
- Start taking gut friendly bacteria
- Remember to keep hydrated
- Pay attention to your hormonal cycle
- Try to tackle any forms of stress
If youd like to know more about any of the above, check out our guide on 6 easy ways to beat bloating.
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Reducing The Need To Fart
Farting is the way the body releases swallowed air and other trapped gasses. The positions listed above may help relieve gas temporarily, but many people also look for ways to reduce the need to pass gas.
While it may be impossible to make farts disappear completely, there are some ways to reduce the number of times a person has to pass gas each day.
Many foods increase the amount of gas that results from the digestion of food. Beans are well-known culprits, but these pulses contain many nutrients so should still be included in a healthful diet.
Soaking beans before cooking them may help reduce flatulence in some people, while others may want to limit the quantity of beans they eat.
Cutting down on other foods that cause gas may help as well. This includes foods high in sulfur or certain fermentable carbs and fibers, such as:
- cauliflower
- carbonated drinks
Dairy foods, including cheese and ice cream, may also cause gas, especially for people who are sensitive to lactose.
Another important tip is to chew all food slowly and with a closed mouth. A lot of trapped gas is swallowed air, which is more likely to happen if a person eats quickly or with their mouth open.
Can Bloating Be Prevented
To keep your digestive system working well, follow a healthy diet and eat at least 30g of fibre every day. Cut down on processed and fatty foods, and drink less alcohol. Drink plenty of water and take any medicines as directed by your doctor.
Dont overeat, and try to eat more slowly. Eating regularly will help to prevent digestive problems.
Regular exercise is also important for your gut because it strengthens the muscles in your tummy and stimulates the digestive system to push food through. It also helps with stress, which affects the nerves in the digestive system and can slow down digestion.
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