Avoid Swallowing Air And Gases
There are two sources of gas in the digestive system.
One is gas produced by the bacteria in the gut. The other is air or gas that is swallowed when you eat or drink. The biggest offender here is carbonated beverages like soda or fizzy drinks.
They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach.
Chewing gum, drinking through a straw and eating while talking or while in a hurry can also lead to increased amounts of swallowed air.
Swallowed air can contribute to bloating. A major cause is drinking carbonated beverages, which contain gases that are dissolved in the liquid.
Foods To Help You Debloat
Pass on the gas, and try these foods to give belly bloat the boot.
You know the feeling: You ate too much for dinner, and now you’re so bloated you think you’re gonna pop. Or maybe it was the way you had to wolf down that burrito at work between meetings. Or it could be PMS. Whatever the reason, you’re feeling gassy, puffy and miserableand longing for stretchy pants.
Sound familiar? Abdominal bloatingsometimes described as feeling too fullaffects up to one-fourth of all healthy people, according to some surveys. Blame it on your period, or overeating, constipation, dining on gas-producing foods, gobbling your meals or even drinking through a strawthey all can cause a little belly bloat.
But there’s good news. Just as some foods may blow you up like a balloon, others can help you deflate, naturally. Here are some proven bloat-fighters.
Recipe to try: Tinola
You probably already know ginger is a great natural remedy for motion sickness, nausea and many other ailments. Turns out this natural stomach soother can help bloating, too. Studies show it reduces swelling and stimulates the digestive muscles, making it easier for food to pass through. Try it brewed in hot tea, or add a little grated fresh ginger to a smoothie.
Feeling Bloated After Eating Only A Small Meal: What To Do
1. See a Doctor for Clear Diagnosis
If you consistently find you are feeling bloated after eating a small meal, your first step should always be to consult your doctor. He or she will listen to your symptoms, and may then refer you for further tests which might include physical examinations and blood testing. Depending on your personal history and symptoms, they may also refer you for some or all of the following:
- UGI, which is an upper gastrointestinal series of X-rays
- Endoscopy, whichwill allow your physician to view your digestive tract via a small camera
- Abdominal ultrasound, which is a form of non-invasive medical imaging
- Stool test to check for the presence of blood and rule out an intestinal bleeding
- Gastric emptying scintigraphy,which will allow your physician or radiologist to see how fast food passes your stomach
- Smart pill, an ingestible capsule which traces gastrointestinal motility
- A gastric emptying breath test to measure the speed at which your stomach empties
2. Treat Underlying Causes
3. Try Some Home Remedies
Feeling bloated after eating only a small meal can be very uncomfortable. After consulting your doctor, you can try these home remedies to relieve your symptoms.
- Fennel Seeds: You can chew on fennel seeds or add them to hot water . This is a highly effective way to relax muscle spasms in the digestive tract.
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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.
Replace Sodas With Water
Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.
Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.
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Foods That Are Less Likely To Cause Bloating And Gas
According to the International Foundation For Gastrointestinal Disorders , foods that may not trigger gas and bloating are:
- Meat, poultry, fish
- Vegetables such as lettuce, tomatoes, zucchini, and okra
- Fruits such as cantaloupe, grapes, berries, cherries, avocado, and olives
- Carbohydrates such as gluten-free bread, rice bread, rice
Many foods that contain carbohydrates can cause gas, while those foods that contain only fat or protein are less likely to cause discomfort. And even if you stick to the IFFGDs approved list, you could still experience gas and bloating if you eat too fast or are a big fan of chewing gum after meals.
Its also important to check the labels on packaged foods. Those of us with a lactose intolerance may be eating more of it than we realize, and certain sugar-free foods that include sorbitol, mannitol, or xylitol might be undercover culprits as well, as these sweeteners are made from indigestible carbohydrates.
Lastly, because fibrous foods are known to cause gas , try to skip food items like beans, bran, prunes, and broccoli during those meals where you just dont want to chance it!
Our Yorktest Survey And Bloating
The University of York conducted a survey** to help understand the benefits of elimination diets based on the results of a food intolerance test.
Out of 576 people who reported bloating as a primary symptom, 92% reported an improvement having removed their trigger foods. We define these as foods which show a positive IgG reaction to antibodies in the blood.
Overall in the study, 76% of people who rigorously followed the recommended diet reported a benefit, 68% of which experienced this after 3 weeks.
Do Certain Foods Cause Bloating
Absolutely, says Czerwony and shes willing to name names. So, here are 15 foods that can give you that swollen feeling, plus ways to maybe avoid the pain.
Its hardly a surprise to see beans atop the list of bloat-causing foods. After all, the legendary powers of this legume have even captured the attention of lyricists: Beans, beans, the musical fruit
Science is behind that tune, explains Czerwony. Many types of fiber-rich beans are packed with carbohydrates and more specifically sugars called oligosaccharides. These sugars dont digest gently.
Ultimately, that process leads to fermentation and plenty of gas, which has been known to occasionally escape in a trumpet-like blast.
Tips to try: Soaking nutrition-rich beans in water ahead of mealtime can take some of the fight out of the oligosaccharides and make them easier to digest. Also, some beans tend to be less demanding on your system.
Lentils are also legumes, so its basically the same story as beans .
Tips to try: Soaking lentils can work wonders. Also, heart-healthy lentils come in a rainbow of hues. Lighter-colored lentils tend to have less fiber than their darker counterparts, which makes them easier to digest.
Did you know that 3 out of 4 people eventually lose the ability to digest lactose, the main carbohydrate in dairy? Lactose intolerance can cause bloating and other pretty significant digestive problems.
How Do You Treat Bloating
If you experience bloating that can’t be avoided, there are over-the-counter medications that can help ease discomfort.
- Antacidscontain simethicone, which adhere to bubbles in the stomach so that gas is more easily released.
- Lactaid contains lactase, which can help prevent gas for people with lactose intolerance.
- Pepto-Bismol, which is the brand name for bismuth subsalicylate,may help reduce bloating caused by an upset stomach.
- Beano is a product that contains an enzyme called alpha-galactosidasethat breaks down complex carbohydrates into more digestible sugars. This helps prevent gas.
- Probioticsare “good” bacteria that help maintain the health of the digestive system. They can be found in foods such as yogurt as well as in OTC supplements.
- Movement and massage,like a walk around the block or an abdominal self massage, can help get gasses in the digestive system moving.
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Why Do I Bloat After Eating
If your stomach bloats after eating, identify your common bloating triggers so you can take steps to resolve the problem.
The first step to dealing with the issue of bloating is to establish the potential causes. And, its easier to do so than you might have imagined. Once youve found the source, you can begin to put an action plan in place and actively take steps to stop bloating and gas after eating.
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Gas & Bloating Due To Sibo
In my clinical experience, the #1 cause of severe bloating and gas is SIBO, or small intestinal bacterial overgrowth. SIBO occurs when the bacteria from your colon and large intestine overgrow and colonize in your small intestine. These bacteria feed off of and ferment the undigested carbohydrates in your small intestine, causing a buildup of hydrogen and/or methane gas. If you have SIBO, you must overcome this gut imbalance before you can banish bloating and gas for good. Take this quiz to find out if SIBO is the root cause of your digestive symptoms.
Treating your SIBO is a 3-step approach that works to eliminate the overgrowth and restore your guts natural balance. My SIBO Breakthrough® Program is a step-by-step process to help you beat small intestinal bacterial overgrowth for good. With the SIBO Breakthrough® Program, not only do you get information, supplements, and a solution, you also get the support you need to take on these three steps and banish bloating and gas for good.
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Why Bloating Happens And How To Prevent It
Today, people of all shapes and sizes will stare down at their waistbands, dumbfounded by a button so easily clasped just the other day. Bloating happens even to the leanest of people, but there are steps you can take to reduce bloating before it starts. Follow these tips to keep those skinny jeans front and center in your wardrobe.
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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Can A Food Intolerance Test Help With Bloating
The market for food intolerance tests is heavily saturated due to an increased demand of interest in health and wellbeing. Thats why its important for you, the reader, to make sure you make well-informed choices when it comes to purchasing a food intolerance test.
Here at yorktest, weve been going for over 35 years and are the UKs leading provider in food intolerance testing. We also provide post-test support in the form of guidebooks and nutritional consultations with BANT* registered nutritional therapists to ensure youre replacing your trigger foods with healthy and nutritious alternatives.
How Certain Foods Can Relieve Bloating
Whats fueling all of this bloating? Most likely, its linked to internal gas thats building up in your innards due to constipation. Everything is at a standstill, says Czerwony. Poop is just sitting there, fermenting, and making its presence known.
Moving things along can be accomplished by adjusting what you eat and drink. The two big keys? Make sure your plate includes fiber-rich foods and that youre consuming enough water.
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Foods To Enjoy That Get Rid Of Bloating And Gas
If youre wondering how to get rid of gas and bloating, heres the first thing you need to know: bloating and gas are often caused by the foods you eat. For many people, simple dietary changes that incorporate foods that prevent gas are enough to reduce or even get rid of their uncomfortable digestive issues. Eliminating fermentable carbs such as wheat, dairy, and fructose can go a long way to reduce your digestive issues, however, simply eliminating foods from your diet might not be enough. So, what do you eat when you have gas? For extra support banishing bloating and gas, try incorporating some of these foods.
When Bloating And Gas Is Not Normal
In most cases, bloating and gas are just regular parts of the digestive process. Good bacteria in your gut ferment foods that are not fully digested in your small intestine.When you eat too many gas-producing foodsor too much fiber and not enough waterits normal to experience some abdominal pain, gas, and the distension that makes your tummy feel full and tight. Gas can also be caused by swallowing too much air, which can happen if you chew gum, eat too quickly, or drink through a straw.
If youre curious about how to get rid of gas and bloating, start by drinking plenty of water, eating smaller meals slowly, and ditching straws and gum. As youll see, eating foods that reduce gas, and avoiding certain foods that cause it can also help. However, there are two underlying gut issues that you should get tested for if your digestive symptoms are extreme and dont respond to these lifestyle measures.
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Drinking Through A Straw
A straw might make your morning protein shake easier to sip on the run, but it isn’t doing your stomach any favors. “When you drink through a straw, you also suck air into your stomach, which can increases gas and distention in your digestive tract,” says Rumsey. Sip straight from the lid to ward off tummy discomfort.
Sucking On Candy Or Chewing Gum
Chewing gum and sucking on hard candies may seem like a harmless habit, but it can cause you to swallow excess air, which can lead to bloat. And if you typically reach for the sugar-free options, you’re in even bigger trouble: Sugarless breath fresheners contain sorbitol, a sugar alcohol known for causing bloating and other gastrointestinal distress. To refresh your breath after meals and ward off bloating, make yourself a cup of peppermint tea. The brew is a common home remedy for flatulence and can also relieve pain and discomfort from gas and bloating.
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Other Reasons For Bloating
There are also functional reasons that can cause bloating: You may have low levels of digestive enzymes, bile, or gastric juices which prevents efficient breakdown of your food.
The more undigested food that ends up in your intestines, the more gas and bloating you will experience. Digestive enzyme supplements can help these issues and as for increasing your stomach acids, your best bet is to limit the use of antacids.
An imbalanced gut microbiome can also influence digestive function and health. Undigested foods that make it to your gut will be broken down by bacteria, but not always the beneficial ones.
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SIBO, or small intestinal bacterial overgrowth, is a similar problem that commonly causes gas, burping, acid reflux, and bloating. SIBO can result from a lack of stomach acid or when the resident bacteria grow out of balance.
Probiotics can help to regenerate a healthy balance, but you also need to avoid foods that trigger disruptions in the digestive tract.
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Broccoli And Other Cruciferous Vegetables
The cruciferous vegetable family includes broccoli, cauliflower, cabbage, brussels sprouts and several others.
These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium.
However, they also contain FODMAPs, so they may cause bloating in some people .
Cooking cruciferous vegetables may make them easier to digest.
What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes and zucchini.
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Stomach Cramps With Bloating
Stomach cramps with bloating are often caused by trapped wind, or constipation. This is a very common problem that can be embarrassing, but is easily dealt with. Your pharmacist will be able to recommend a product, which can be bought over the counter to treat the problem. If problems persist, you should see your GP.
Remedies And Treatments For Bloated Stomachs
While stomach bloating will often resolve on its own, the following measures may help reduce bloating or address its underlying causes:
Exercise and Posture
Physical exercise can help reduce bloating and clear gas from the body. Posture adjustment can also help. The body retains more gas when you are lying on your back, so try to stay active throughout the day.
Both simethicone and activated charcoal are marketed as gas-reducers. The two have proven ineffective and/or inconsistent when used on their own in clinical trials. However, there is some evidence to suggest that they may work when combined or when used with magnesium oxide or loperamide .
The use of probiotics to help with digestive issues is common but little studied. Still, there is some evidence that using probiotics can help reduce stomach bloating. The formula in VSL#3 proved to reduce bloating in both adults and children in clinical studies.
One common cause of stomach bloating is the inability to digest certain foods. Most digestive enzyme supplements are effective only for people who cannot produce enzymes for medical reasons. However, over-the-counter enzymes have proven to help with the digestion of two commonly problematic foods: dairy and legumes .
If you have a hard time digesting the sugars in these foods, you might benefit from lactase supplements for dairy or alpha-galactosidase supplements for legumes.
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