Tips from a physician on how to combat bloating Tips from a physician on how to combat bloating

Tips from a physician on how to combat bloating


We've all had the uncomfortable bloated feeling where your tummy feels stretched and stuffed with food. This sensation will often come and go as various factors influence it in our everyday lives.

You should consult your doctor if you are experiencing frequent bloating and any other troubling symptoms. This will help rule out any digestive problems, dietary issues, or other medical conditions causing your bloated stomach.

Although bloating can be caused by various factors such as food intolerances, the menstrual cycle, or medical conditions such as irritable bowel syndrome (IBS), most cases of feeling bloated can be managed with simple daily self-care.

What is the source of my bloated sensation?

Because various factors can cause bloating, it's good to become familiar with the most common causes of the condition. This should assist you in determining what is causing you to feel bloated and determining the most effective method of managing your symptoms. Here are a few of the most common causes of bloating and constipation:

  • Excess gas and flatulence (farting)

  • Constipation

  • Taking in a breath (from talking while eating, eating too quickly, drinking through straws, or chewing gum)

  • Food intolerance – gluten and dairy are the most common culprits, but everyone has food intolerances.

  • Certain types of food – particularly those high in sodium and carbohydrates – should be avoided.

  • Lack of physical activity, overeating, and eating late in the day are all examples of poor lifestyle choices.

  • Drinks that are fizzy or carbonated

  • Coeliac disease is a common digestive condition in which your intestines cannot absorb gluten, found in grains such as wheat, barley, and rye. (If you are diagnosed with this condition, consult your doctor about the best changes to make to your diet.)

  • Bowel bloating is commonly associated with Irritable Bowel Syndrome (IBS), characterized by the erratic passage of food waste through the bowel.

  • A change in hormone levels during your menstrual cycle is the cause of premenstrual syndrome (PMS), characterized by excessive water retention.

Ten strategies for combating bloating

Drink the proper fluids.

Drinking plenty of water and avoiding excessive fizzy, sugary, or caffeinated beverages can be beneficial. If you can't live without your morning cup of coffee, try to keep it to 1 or 2 cups daily. Herbal and decaffeinated teas are also acceptable substitutes.

Avoid gassy foods

Reduce the number of foods that cause bloating, such as beans, onions, broccoli, cabbage, sprouts, and cauliflower. This is a simple lifestyle change that you can implement right away. Certain fruits, such as blackberries and watermelon, can also cause bloating in the stomach, so keep this in mind when choosing your five-a-day fruit servings.

Up your fibre

Eating high-fibre foods, such as whole-grain bread, whole wheat pasta, beans, and pulses, can aid digestion and reduce bloating and gas. The National Health Service website has a wealth of information on increasing the amount of fibre in your diet.

Consider your eating and drinking habits.

You are making minor changes to how you eat; what you eat can significantly impact your digestion and how bloated you feel. Although it may be tempting to eat on the go, keep your posture as upright as possible while you consume your meal. During meal preparation, you take your time to chew food and keep your mouth closed to avoid inhaling too much air.

Plan your exercise

Regular exercise is essential – even a 20-minute walk a few times a week can help you feel better about your bowel function and reduce bloating. Since many of us work from home, scheduling regular exercise breaks throughout our working day becomes even more critical—this aids in moving everything in our digestive tract.

Stay clear of culprits.

Chewing gum and foods high in salt, fat, and refined carbohydrates, such as white bread, white rice, pastries, and sweets, are the worst offenders for bloating and constipation. It's best to avoid these as much as possible or treat yourself to them occasionally.

Avoid eating too late.

Eat dinner a few hours before bedtime so your digestion has time to complete its task correctly. For those who experience particularly bad bloating in the evening, try eating a little earlier than usual.

Acquaint yourself with IBS.

We have much helpful information for IBS relief, including information on managing bloating symptoms associated with IBS. If you are concerned about bloating caused by IBS, consulting your doctor about your symptoms may be worthwhile.

Consider a natural remedy.

Many people turn to natural remedies to quickly alleviate bloating, such as taking peppermint oil tablets or drinking tea. Peppermint has various other health benefits, including the ability to promote sleep, making it an excellent addition to your bedtime routine.

Recognize your triggers

Most importantly, keep a daily food diary for a couple of weeks to identify any triggers. Make a note of everything you eat and drink to help you identify any triggers. This will assist you in determining when your bloating appears to be at its worst. And, if you're thinking about eliminating a food group from your diet for the long term, always consult your doctor first.

Many people experience bloating due to specific triggers; thus, what works for one person may be less effective for another. Finding out what triggers your bloating can be beneficial because it allows you to avoid or reduce the severity of the bloating triggers in your life.

When should I consult a physician about bloating?

Suppose your bloating is persistent and makes you feel uncomfortable. If you are not experiencing relief from these lifestyle changes, it is best to consult your doctor to rule out a more serious underlying medical condition.

Although ovarian cancer is not one of the most common causes of bloating and feeling suffocated, it can manifest as a disease symptom. Bloating can be caused by various factors related to one's lifestyle and eating habits, but a medical condition can also cause it.

Those concerned about your bloating have noticed other symptoms, such as unexplained weight loss, changes in your bowel pattern, or blood in your stool.


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