You Forgot About Fiber
Another reason fiber is such an important nutrient it can stop bloat in its tracks, as it’s what bacteria need to maintain a healthy microbiome, Dr. Eugenio says. A healthy microbiome helps create a happy GI tract, which means less bloating. Unfortunately, your diet may not include enough of the stuff: A 2018 study of more than 9,000 people found that 58% of womens calories came from ultra-processed foods, which often lack quality fiber sources.
Bloating that’s related to constipation can be especially helped by fiber. When is in the colon, it absorbs water and adds bulk to the stool, Dr. Eugenio says. People can have a more complete evacuation when they have more fiber in their diet.
Whole foods like kale, spinach, and other leafy greens are your best fibrous options, Dr. Eugenio explains, but if youre struggling to get the recommended amount , you may want to consider supplements. One fiber that’s really good for the digestive tract is acacia senegal, Dr. Eugenio says. Its derived from the gum of an acacia tree and has a prebiotic effect, and you can get it over the counter.
When To See A Healthcare Provider
As noted earlier, the symptom of abdominal bloating is most commonly caused by conditions that are more of a nuisance than life-threatening. That said, it is often the first symptom of ovarian cancer which is the fifth leading cause of cancer deaths in women and often diagnosed when it is too late, at least to be curable.
Whether your symptoms are due to a serious cause or not, it is important to see your healthcare provider. So-called nuisance symptoms can interfere with your quality of life, and by that measure, are not just a nuisance.
If your symptoms do not improve with whatever treatment is recommended, talk to your healthcare provider or seek out a second opinion. In our overworked, over-busy society, its important to be your own advocate in your medical care, no matter what your symptoms or the condition that is responsible.
What Tests Might I Need
After the initial exam, your provider will recommend other tests to confirm a diagnosis:
- Ultrasound or CT scan: These imaging scans show your abdominal area in more detail.
- Paracentesis: Youll get a local anesthetic before this procedure. Your provider inserts a needle into your abdomen to remove fluid. The fluid is analyzed for signs of cancer, infection, portal hypertension and other conditions.
Recommended Reading: What Medication To Take For Stomach Ulcers
How Does Cirrhosis Cause Ascites
When you have cirrhosis, your liver doesnt function as it should. The decrease in liver function combines with portal hypertension to cause ascites symptoms. Portal hypertension is high pressure in the portal vein that delivers blood to your liver. The high pressure causes fluid to leak out of your veins into your belly and collect there.
How Can You Relieve Bloating Fast
Koch points out it is best to identify and address the cause of bloating. For excess gas accumulation, you may find reducing your consumption of the types of foods that contribute to bloating may help, she says. This includes fibrous foods like beans, broccoli, cabbage, cauliflower, oats, as well as carbonated drinks, and gum.
Related Stories
Incorporating more gut-healthy foods into your diet can help strengthen your gut bacteria, which aids in breaking down food and digestion. This includes fermented or probiotic-containing foods like kefir, kimchi, kombucha, tempeh, sauerkraut, and yogurt. I encourage my clients to eat at least one fermented food or probiotic per day, says Koch.
If you know you typically shovel food down your throat fast, slow down and take your time. Put your fork or spoon down between bites, stay mindful, try not to multi-task while eating, and consider smaller portions. This will help slow your eating, which can impact the amount of air you swallow, reducing stomach bloat, Koch says.
Gaviscon Extra Strength Liquid Antacid
Taking a short walk or including some light movement post-meal can also encourages gas to pass through your digestive system, providing immediate relief. Laying or sitting down can contribute to gas buildup and bloating.
Recommended Reading: Why Does My Stomach Inflated After I Eat
Small Intestinal Bacterial Overgrowth
The stomach and intestines are home to various bacteria, which help the body digest food. Disturbing the balance of bacteria can lead to an increase in harmful bacteria in the small intestine. This is known as small intestinal bacterial overgrowth or SIBO.
SIBO can cause bloating, frequent diarrhea, and difficulties digesting food and absorbing nutrients. These chronic symptoms may lead to osteoporosis or weight loss in some people.
You Are Drinking Too Much Soda
Those bubbles in soda and other drinks like beer, champagne, or seltzer are filled with gas. When you drink them, they can fill up your digestive system. You may burp some of it away, but once the gas reaches your intestines, it stays until you pass it. And most sodas are full of sugar, which can make you hold on to water and feel bloated.
Also Check: Does Stomach Cancer Cause Pain
Don’t Miss: How To Lose Excess Stomach Fat
Bloating: Causes And Prevention Tips
How often do you hear yourself or friends complain about bloating? We often just say we’re bloated when we feel full, but for many women, the problem relates to a chronic underlying condition. If you feel bloated often, you may have a condition like irritable bowel syndrome , which affects up to 24 of women.
Here are some common causes of bloating and tips on preventing this uncomfortable condition.
Who Might Benefit From A Low
The low-FODMAP diet is often prescribed for limited periods for people diagnosed with irritable bowel syndrome and small intestinal bacterial overgrowth . Studies show that a majority of people living with these conditions benefit from the diet. It can also be used as a short-term elimination diet for anyone who has digestive problems and wants to try and isolate the foods that are causing them. An elimination diet removes common problem foods and then adds them back in systematically to observe how your system reacts. The low-FODMAP diet is just one of many elimination diets that you can use to discover food sensitivities.
Don’t Miss: How To Flatten Your Stomach Exercises
What Is The Difference Between Bloating And Fat
Weight gain due to excess fat shows up on the scale gradually, while weight gain as a result of bloating can show up suddenly, such as overnight or even within the same day, according to Koch. The good news is weight gain from bloating disappears just as quickly. On the other hand, weight gain due to too much fat takes longer to lose.
Related Stories
Bloat will not generally show up on the scale in large changes unless it is related to something else, such as too much stool. Fat has small day-to-day variations, but takes a long time to change meaningfully even with diet and exercise, explains Bryan Curtin, MD, a gastroenterologist and the director of the Center for Neurogastroenterology and GI Motility at Mercy in Baltimore, Maryland.
Bloating typically resolves on its own, while youll need to get rid of fat by lowering your body percentage of fat through exercise and diet.
Take Digestive Enzyme Supplements
Certain over-the-counter products may also help with bloating, such as supplemental enzymes that can help break down indigestible carbohydrates.
Notable ones include:
- Lactase: An enzyme that breaks down lactose, which is useful for people with lactose intolerance.
- Beano: Contains the enzyme alpha-galactosidase, which can help break down indigestible carbohydrates from various foods.
In many cases, these types of supplements can provide almost immediate relief.
If youre interested in trying a digestive enzyme supplement, a wide .
Summary
Many over-the-counter products can help fight bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components.
Dont Miss: Align Daily Probiotic
Read Also: Does Advil Help With Stomach Pain
Bloating : Why You Feel Bloated
Bloating, gassiness, and abdominal discomfort arenât limited to the occasional holiday feast. It can happen even if you havenât eaten a large meal. In some cases, bloating can even cause distention, or a perceptible swelling of the abdomen.
Bloating and gas are usually not signs of a serious health problem. They’re tied to what and how you eat, so a few simple changes may help.
Gastroesophageal Reflux Disease And Acid Reflux
Gastroesophageal reflux disease is known more commonly as acid reflux. It occurs when contents from the stomach are pushed into the esophagus, causing a burning sensation. One of the most common effects of GERD is abdominal bloating. Other symptoms include a dry cough, heartburn, hiccups, nausea, and sore throat.
Recommended Reading: What Is Making My Stomach So Bloated
Having A Food Intolerance
Typically, if someone is feels bloated, it is because of their food or water intake, but even if you havent eaten too much, you may have eaten the wrong thing. Certain food intolerances or sensitives to spicy or acidic foods can cause the gastrointestinal tract to have a more difficult time than usual.
An undiagnosed intolerance to foods can cause a lot of bloating, Hoffman said. The body is trying to break down the foods for the body to use, and a lot of gas can be the result of that work.
If you experience a lot of bloating, try keeping a food journal to track what you eat, when you notice bloating and the amount of discomfort you experience.
You Might Just Be Constipated
Constipation one of the uncomfortable consequences of eating too little fiber may lead to a hard, bloated stomach. When suffering from constipation, you may hear someone say theyre feeling backed up. You may also experience this as a full feeling that can, but doesnt have to, cause your stomach to push out. Well, as the gut fills with food or stool, your digestive tract suffers from overload, leading the stomach to potentially protrude until something is eliminated.
Recommended Reading: What Makes You Lose Stomach Fat Fast
Chronic Gastritis And Peptic Ulcer Disease
Chronic gastritis occurs when your stomach lining becomes irritated or inflamed over time. Severe inflammation can destroy the lining and formation of the stomach or duodenal ulcer .
Chronic gastritis and peptic ulcer disease are classically present with burning or gnawing pain in the upper stomach .
However, many peptic ulcer diseases dont have epigastric pain instead, they are mild symptoms such as indigestion or discomfort .
Chronic gastritis and peptic ulcer disease are commonly due to:
- Infection .
- Irritation by certain foods or medication .
Gastritis often causes frank pain in the upper stomach area rather than a sense of hard stomach.
Common Symptoms of gastritis and PUD:
- Upper central stomach pain sometimes feels like a hard stomach in the upper-middle abdomen.
- The pain is usually dull, vague, burning, or aching pain.
- Associated symptoms include:
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.
Also Check: How Do I Lose Stomach Fat Quickly
Eating More Calories Than Usual
Lets face it. When youre off your schedule, sometimes the most interesting thing you can do is bake. But consuming excess calories especially those found in cookies, cakes and bread can pack on the pounds and cause your belly to bloat.
If cooking is your jam while sheltering in place, reserve high-calorie recipes for special occasions, or cut it back to one meal a week.
What Is Bloating What Does Feeling Bloated Mean
Why am I so bloated? Abdominal bloating or “feeling bloated” is a very frequent and familiar symptom most people have experienced at some time in their lives. There are many reasons you may feel bloated. Most causes are simple, harmless, and easily treatable with over-the-counter or home remedies. Very rarely, abdominal bloating is caused by something more serious, leading to a rapid worsening of uncomfortable symptoms.
The definition of “bloated” is swelling or distension, and it usually refers to abdominal bloating, which is a distended belly. Bloating may be accompanied by burping , gas , abdominal discomfort, and a feeling of fullness. People sometimes refer to abdominal bloating as a “bloated stomach” or “bloated belly.”
Don’t Miss: How Do I Stop Stomach Pain
What Causes Belly Swelling And Bloating
There are two reasons why you might wake up with a flat stomach and go to bed with a swollen stomachand it’s not constipation or fizzy drinks. It could either be due to high Fat Storing Hormone or low cortisol.
Most likely, you’re experiencing this issue because of high Fat Storing Hormone. It’s actually pretty rare for it to be caused by low cortisol. However, I want to dive into both of these potential causes to make sure we cover all the bases.
What Are The Symptoms And Causes Of Indigestion
Most of us have experienced indigestion and its symptoms, for example, upper abdominal pain and cramping, bloating, belching, nausea, vomiting, and the feeling of fullness after only eating a few bites. There are common causes of indigestion like GERD or pregnancy. More serious causes include cancers or heart attack.
The best way to relieve and even prevent symptoms of stomach bloating and gas, is a healthy diet and regular exercise, however, there are many things you can do to prevent and relieve bloating and gas.
Recommended Reading: How To Heal Your Stomach
What Are The Symptoms Of Liver Disease
At the beginning of the spectrum of liver disease, it can be asymptomatic, says Lindenmeyer. Take hepatitis C, for example, she says: The majority of people who have hepatitis C have no idea, because they dont have symptoms, she says. This is why we recommend screening for hepatitis C for the baby boomer cohort, or everyone born between 1945 and 1965.
Early symptoms of cirrhosis may include feeling tired or weak, loss of appetite, weight loss, nausea and vomiting, and pain in the upper right side of your abdomen. With more advanced liver disease, as well as liver failure, symptoms include fluid accumulation in the abdomen or legs, yellowing of the skin or eyes, fatigue, mental confusion, and bleeding in the gastrointestinal tract, says Lindenmeyer.
Dont Miss: Probiotics And Antidepressants Interaction
Duration Of Ovarian Cancer
The length of time women live with ovarian cancer will depend on the type, stage, treatments, and other factors.
Nearly half of women with ovarian cancer are still alive at least five years after being diagnosed with the disease.
If you have ovarian cancer, youll likely need to see your doctor frequently for follow-up visits and tests.
Don’t Miss: How To Control Excess Acid In Stomach
Causes Of Stomach Distension
By paying a little closer attention to your eating habits, you can help prevent excessive bloating. Heres a quick list of sneaky foods and habits that could be to blame:
Gum chewing. Your favorite breath-freshening pastime may be the number one cause for a straining waistband. When you chew gum, you swallow air which gets trapped in the GI system and extends the stomach.
Eating too fast. When you eat a large amount of food in a short period of time, your GI system doesnt have enough time to digest and dispel. A backed up system means a buildup of gas and fluid, causing distension.
Drinking from straws. When you go to sip a drink from a straw, you first suck in a straw-length volume of air, which ends up trapped in your stomach.
Not enough fiberor too much. Fiber is notorious for moving things along. When youre backed up, excess gas in your GI track cant escape, causing you to bloat. Next time you need a snack, reach for fibrous-skinned produce like apples and strawberries. Make sure to go easy on insoluble fibers like beans and lentils. Eating too much of these produces excessive gas.
Check For Certain Medical Conditions
‘Medical conditions which affect co-ordinated bowel movements including bowel inflammation, irritable bowel syndrome or even conditions like diabetes can result in bloating,’ says Mr Chophada.
‘Underlying digestive issues such as Small Intestine Bacterial Overgrowth ), IBS or an unresolved gut infection, plus blood sugar imbalances that mean we make too much stress hormone can result in bloating,’ says Claire.
According to one study “probiotics may be helpful in the treatment of irritable bowel syndrome, enteritis, bacterial infections, and various gastrointestinal disorders and diarrhoea.” The same study found that “probiotic microorganisms are also effective in the alleviation of lactose intolerance.” Taking probiotics can actually cause bloating at first, until your gut microbiota settle down, though they are worth persisting with. While pricey, the food supplement drink Symprove ) which contains live bacteria has been found to be very effective at improving gut health in some people. Users have found that it reduces bloating and some symptoms of IBS. It has also been attributed to a better mood .
You can also reduce bloating by eating certain foods. For example, many IBS sufferers have also had success with the Fodmap diet .
You May Like: What Medication Helps With Stomach Ulcers