How To Get Rid Of Bloating?

If you feel bloated daily, it can be quite a burden.

Many of us often feel our bellies swell up, leaving us feeling tightness and fullness. This discomfort can come and go depending on our dietary and lifestyle choices.

Suppose you are having persistent bloating or other worrisome symptoms. In that case, you should talk to your doctor to examine the possibility of digestive, dietary, or other medical issues.

If you have been experiencing consistent bloating, consult your doctor to rule out digestive, dietary, or other medical issues.

What Is Bloating, Exactly?

Abdominal bloating is a frequent occurrence for many people. It is typically experienced as a sensation of fullness, tightness, or swelling in the stomach area and excessive gas in the digestive tract. Additionally, bloating can cause discomfort and even pain in some cases.

Overeating, certain foods or drinks, digestive conditions or hormonal changes can all cause bloating. Although it is generally not a cause for alarm, the discomfort of bloating can significantly reduce one's enjoyment of life.

What Causes Bloating?

Knowing the most common causes of bloating can help you identify the best way to reduce bloating to get relief. Different factors can lead to bloating, so it's essential to understand what could be causing your bloating to take the best steps to reduce it.

Symptoms include:

• Flatulence (excess gas)
  
  
• Having constipation
  
  
• Eating too quickly, talking while eating, drinking through straws, or chewing gum can lead to air being swallowed.
  
  
• Intestinal intolerance - gluten and dairy are the most common culprits, but people can also have their intolerances.
  
  
• Foods high in salt and carbohydrates.
  
  
• Lifestyle choices - not exercising, overeating, or eating late at night.
  
  
• Drinks that are carbonated or fizzy.
  
  
• If you have been diagnosed with celiac disease, speak to your doctor about changing your diet if you can't absorb gluten in wheat, barley, or rye.
  
  
• Irritable bowel syndrome (IBS) – Food waste moves erratically through the intestines, causing bloating in IBS
  
  
• Premenstrual syndrome (PMS) – is caused by changes in hormone levels during your menstrual cycle. This causes water retention.

How To Get Rid Of Bloating – 10 Tips

1. Drink The Right Fluids

Consuming a large quantity of water and decreasing your intake of carbonated, sugary or caffeinated beverages can be beneficial. If you can only go with your morning cup of coffee, restrict yourself to one or two cups daily. Herbal teas and decaffeinated alternatives are also great options.

2. Avoid Gassy Foods

To avoid bloating, limit your consumption of beans, onions, broccoli, cabbage, sprouts, cauliflower, blackberries, and watermelon. Make sure to choose other fruits and vegetables for your five-a-day instead.

3. Up Your Fiber

Consuming foods high in fibre, like wholegrain bread, wholewheat pasta, beans, and pulses, can help aid digestion and alleviate bloating.

4. Consider Your Eating Habits

Eating slowly and mindfully is a great way to reduce bloating. Sitting down and staying upright when you eat will aid digestion, as will taking time to chew your food properly. Additionally, keeping your mouth closed while eating can help reduce the amount of air you swallow, which can also lead to bloating.

5. Get Plenty Of Exercise

A short walk a few times a week can help keep your digestive system running smoothly, reduce bloating, and improve your bowel health.

6. Stay Clear Of Culprits

To avoid bloating, limit your intake of foods high in salt, fat, and refined carbohydrates, such as white bread, white rice, pastries, and sweets. Chewing gum should also be avoided. These should be an occasional treat if you want to enjoy them.

7. Don’t Eat Too Late

If you experience bloating in the evening, eat dinner before bedtime. This will give your body time to digest the food properly. Eating at an earlier time than regular may also help to reduce bloating.

8. Understand IBS

If you're experiencing bloating due to IBS, our comprehensive guidance on IBS relief can help you manage your symptoms. We suggest speaking to a doctor if you feel concerned about your bloating, as they can provide further advice and help identify the best treatment plan for you.

9. Try A Natural Bloating Remedy

Many people rely on certain medications to reduce bloating, such as ingesting peppermint oil tablets or consuming ginger tea.

10. Spot Your Triggers

If you want to identify the causes of your bloating, try keeping a food diary for a few weeks. Please make a note of everything you eat and drink, and pay attention to when your bloating is at its worst. This can help you identify which foods or drinks are triggers for you, and you can then eliminate them from your diet. However, if you're considering cutting out an entire food group, it's best to consult your doctor first.

To reduce your bloating, identify what causes your bloating to worsen and then try to avoid or minimise exposure to those triggers. What works for one person may be less effective for another, so tracking your triggers and reactions is essential.

What Natural Bloating Remedies Can I Try?

Peppermint

Peppermint can benefit digestion since its compounds can help relax the digestive tract muscles. This can lead to a reduction of bloating and gas. To experience the benefits, one could drink peppermint tea or take peppermint oil supplements.

Ginger

To reduce bloating, try incorporating ginger into your diet. Ginger's anti-inflammatory properties can reduce inflammation in your digestive tract. For bloating relief, you can drink ginger tea or take ginger supplements.

Probiotics

Beneficial bacteria, known as probiotics, can be found in yoghurt, kefir, and other fermented foods and can help to support the digestive process. In addition, probiotics can help reduce discomfort from bloating, as these bacteria help keep the digestive system operating optimally.

Water

It is essential to remain hydrated to flush out excess salt and reduce bloating. Ensure you drink enough water daily and avoid fizzy drinks that may cause bloating.

When Should I Speak To A Doctor About Bloating?

If your bloating persists, making you uncomfortable, and no relief is seen from the lifestyle tips, it's best to speak to a doctor to investigate the possibility of an underlying condition.

Bloating can have many causes, generally associated with lifestyle and dietary choices.

If you have been experiencing bloating, unexplained weight loss, changes in your bowel pattern, or have seen blood in your stool, immediately make an appointment with your physician.

Connect with one of our doctors at Mobi Doctor with the click of a button and receive the care you require.