Eighteen ways to reduce bloating Eighteen ways to reduce bloating

Eighteen ways to reduce bloating

 

Exercise helps to keep the digestive system moving and reduce water retention, while supplements can help to reduce inflammation and bloating. Massage can help to reduce tension and stress, while dietary changes such as avoiding certain foods and eating more fibre can help to reduce bloating.

 

An uncomfortable feeling of fullness and tightness in the abdomen is known as abdominal bloating. Here, we explain how to get rid of bloating quickly and prevent it from returning.

Why am I so bloated?

Abdominal bloating is a common problem characterised by tightness or fullness in the abdomen. It can be caused by the buildup of gas in the gastrointestinal (GI) tract, fluid retention in the body, or eating foods that are difficult to digest. Bloating can also cause the stomach to look larger than usual and may be accompanied by a feeling of tenderness or pain.

 

Determining the cause of bloating is essential to deal with it effectively. The following are other common triggers for bloating:

 

Digestive issues: Bloating can be caused by constipation, food allergies, and intolerances. An obstruction in the large intestine can stop stool from moving through the digestive tract, leading to a feeling of fullness and discomfort. Additionally, trapped gas can build up behind the blockage, further exacerbating the bloating.

 

Diet: Consuming too much carbonated beverages, salt, sugar, or lacking dietary fibre can all lead to a bloated feeling.

 

Hormonal changes: During a menstrual cycle, hormones shift and cause the body to retain water, resulting in bloating for many people.

What relieves bloating fast?

When the stomach or intestines become filled with an excessive amount of gas, bloating can occur. Generally, bloating will resolve itself after a short period, but there are specific steps one can take to reduce the duration of the bloating sensation.

 

People can try many home remedies to reduce bloating and its associated discomfort. The following tips may help relieve a bloated stomach quickly:

 

1. Go for a walk

Regular exercise can help promote better digestion, which can help reduce bloating and constipation. Taking a short walk can be particularly helpful for relieving gas pressure, as the movement can help to move the bowels and release the gas.

2. Try yoga poses

To reduce bloating, people can practice certain yoga poses that help to release excess gas from the GI tract. These poses include Child's Pose, Happy Baby Pose, and squats. By learning more about yoga poses for flatulence, people can find relief from the discomfort of gas buildup in the abdomen.

3. Use peppermint capsules

People with and without IBS can benefit from peppermint oil capsules to help reduce bloating and indigestion-related gas. Specifically, manufacturers market them as a treatment for the symptoms of irritable bowel syndrome.

 

Peppermint can help ease digestive issues by soothing the intestine muscles, allowing gas and stool to pass more quickly. It is essential to heed the directions on the packet when taking peppermint. Those prone to heartburn should avoid this herb as it may worsen the condition.

4. Try gas relief capsules

It is vital to adhere to the directions stated on the packaging when taking Simethicone, an anti-gas medication used to expel excess air from the gastrointestinal tract. Both pills and liquid forms of this medication are available.

5. Try abdominal massage

Massaging the abdomen is beneficial to stimulate the bowels' healthy functioning. This message should follow the same path as the large intestine. To do this, people should:

  • Positioning the hands slightly above the right hip bone.

  • Gently massaging in a circular motion, applying light pressure while moving upwards toward the right side of the ribcage.

  • Continuing the massage by gliding horizontally across the upper abdominal area towards the left ribcage.

  • Progressing slowly downwards towards the left hip bone.

  • Repeating these steps as required.

 

If you experience any pain during the massage, stop it right away.

6. Use essential oils

Before consuming any essential oils, it is important to consult with a doctor. This is because there is no regulation of dosages, and specific formulations may be toxic or interact negatively with other medications. It is always better to be safe than sorry.

7. Take a warm bath, soaking and relaxing

A hot bath can be soothing to deal with an aching stomach. By reducing stress levels, the digestive system can be better able to do its work, potentially decreasing abdominal bloating.

Long-term solutions for bloating

While short-term solutions may not always be effective for some causes of bloating, individuals who suffer from bloating regularly may find that changing certain lifestyle habits can address the underlying causes and ultimately reduce bloating.

 

To help reduce bloating in the long term, individuals can take the following steps:

8. Increase fiber gradually

While eating a higher-fibre diet can help reduce constipation and bloating, it is essential to note that too much fibre or increasing fibre intake too quickly can lead to increased gas and bloating.

 

To avoid digestive issues, getting enough fibre in your diet and staying hydrated is essential. According to most nutritionists, the amount of fibre recommended for adults is 18–38 grams (g) daily.

 

To avoid digestive problems, it is best to gradually introduce fibre into the diet for several weeks instead of increasing the amount all at once. This will help the body to adjust to the new dietary changes.

9. Replace sodas with water

Carbonated drinks, such as soda, contain gas, which can lead to stomach bloating and bubbling. Furthermore, sugars or artificial sweeteners in the diet can also lead to feelings of discomfort due to an accumulation of gas in the stomach.

10. Avoid chewing gum

 

Chewing gum may lead to bloating and gas pain for some individuals as it contains sugar and alcohol. Additionally, chewing gum can cause a person to swallow air, resulting in bloating and gas pain. People can use ginger mints or peppermints to freshen their breath to avoid these issues.

11. Get more active every day

Physical activity can stimulate the colon, helping to move stool and gas through the digestive system and promote regular bowel movements. Additionally, exercise helps to reduce water retention by releasing extra sodium from the body through sweat.

 

To minimise the risk of dehydration and its adverse effects, such as constipation, drinking plenty of water before and after engaging in physical activity is essential.

12. Eat at regular intervals

Eating multiple smaller meals throughout the day instead of one large meal can help reduce bloating. Eating smaller meals can help keep the digestive system active and prevent the buildup of gas in the stomach, leading to bloating.

 

People who suffer from bloating should avoid using straws when drinking, as this can cause them to swallow more air. Additionally, eating slowly can help reduce the amount of air consumed and, therefore, the amount of gas and bloating. Swallowing air can also be caused by eating quickly, so slowing down can help reduce bloating.

13. Try probiotics

Supplementing with probiotics can help balance the intestines' bacteria, which can help reduce the uncomfortable symptoms associated with gas and bloating. Probiotics are beneficial bacteria that can be found naturally in the digestive system.

14. Cut down on salt

When too much sodium is consumed, water is retained in the body, resulting in swelling and bloating in the abdomen and other body parts, including the hands and feet.

15. Rule out medical conditions

Treatment may include medication, lifestyle changes or surgery. It is essential to seek medical advice if you are experiencing unexplained bloating.

 

Bloating is a symptom that can be experienced by people who are suffering from inflammatory bowel disease, including Crohn's disease and ulcerative colitis. Those with irritable bowel syndrome (IBS) may also experience bloating.

 

In the abdominal region, gynaecological conditions such as endometriosis and ovarian cysts may bring about pain, swelling, and a sensation of fullness.

 

To diagnose potential issues, a doctor will want to discuss symptoms and relevant family medical history and may order diagnostic tests, such as an X-ray, ultrasound, colonoscopy, or blood tests. It is essential to consult a doctor to determine the cause of these symptoms.

16. Consider a low-FODMAP diet

 

A doctor or dietician should be consulted before attempting an elimination diet, such as the low FODMAP diet, to identify and exclude particular foods that may be causing bloating.

 

Lowering FODMAP intake could improve abdominal discomfort associated with irritable bowel syndrome by 45 percentage points on average. FODMAPs are a form of sugar found in various foods.

17. Keep a food diary

Bloating can be caused by food intolerances, which can cause an increase in gas production in the digestive system. This excess gas can lead to uncomfortable symptoms.

 

People who cannot digest the lactose sugar in dairy products may experience bloating due to lactose intolerance. Celiac disease, an autoimmune gluten intolerance, can also lead to bloating.

 

Over several weeks, individuals who experience bloating after eating should keep a record of the foods and beverages they consume. This will help to identify which foods may be responsible for the bloating.

 

To assist individuals in tracking their dietary intake, the Centers for Disease Control and Prevention (CDC) offer a food diary templateTrusted Source. This can be a valuable tool to help individuals begin monitoring their eating habits.

18. Look at supplements and medications

Iron supplements can lead to constipation and other digestive issues that cause bloating. In contrast, potassium may reduce bloating by keeping sodium levels in check.

 

If medications harm the gastrointestinal system or lead to indigestion, a doctor or pharmacist can suggest alternative treatments for the digestive tract.

When to see a doctor

It is essential to seek medical attention if bloating is accompanied by abdominal pain, fatigue, or other symptoms. An ultrasound or CT scan can help diagnose the cause of the bloating. Treatment depends on the cause.

If bloating persists for a prolonged time, it is essential to consult a doctor. Continuing bloating may be a sign of an underlying medical condition that requires treatment. Make sure to get the proper medical attention if you experience persistent bloating.

 

If any of the following symptoms accompanies bloating, it is advisable to seek medical advice:

  • Bright red blood in the stool

  • Black or dark maroon stools

  • Weight loss

  • Vomiting

  • Fever

  • Severe abdominal pain

  • Appetite changes or trouble eating

  • Diarrhea

Frequently asked questions

Can bloating lead to weight gain?

Bloating can cause someone to appear to have gained a pound or two. However, this is typically temporary and will dissipate once the bloating has passed.

Could consuming water reduce bloating?

Sodas can contribute to bloating and constipation, whereas water can help to alleviate these issues. Therefore, drinking water is better than soda to reduce bloating and constipation.

Outlook

Consequently, the prognosis for bloating is contingent on the root cause. Generally, bloating is caused by minor conditions that can be treated with lifestyle modifications or over-the-counter medicines. It is recommended that individuals contact a physician if they experience chronic bloating or if other signs and symptoms accompany bloating. Diagnosing the root cause of bloating and other digestive issues is essential to obtaining the necessary treatment and achieving relief.

 

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