Search results
People also ask
How do you get rid of bloating?
How do you stop bloating after a meal?
How do I stop bloating at night?
Can exercise help bloating?
- Julie Marks
- Water and Tea. Water and herbal teas may help aid in the digestive process. Popular teas that relieve bloating include: Peppermint. Ginger. Turmeric. Chamomile.
- Exercise. Physical activity can promote regular bowel movements, releasing excess gas and improving constipation. Some research suggests that light exercise, such as a 10- to 15-minute walk after meals, may lessen symptoms of abdominal bloating.
- Probiotics. Probiotics are made of good bacteria that help keep your body healthy. Studies show taking probiotics may help alleviate digestive symptoms, including bloating, by reducing gas production.
- Peppermint. Some research suggests peppermint oil may help with digestion and symptoms of bloating. Peppermint oil comes in capsules that you can take by mouth.
Sep 25, 2023 · Bloating happens to everyone at some point. If you have the occasional bloat, taking these little steps may help you get relief. But if you find that you're regularly dealing with gas and bloating, it's a good idea to check in with your health care provider to try to figure out what's behind it.
- Overview
- 1. Identify the cause of bloating
- 2. Limit foods and activities that trigger bloating
- 3. Check for lactose intolerance
- 4. Support regular bowel habits to alleviate constipation
- 5. Try a low FODMAP diet
- 6. Try probiotic supplements
- 7. Eat smaller portions and limit salt and fat
- 8. Try peppermint
- 9. Avoid swallowing too much air
Determining the cause of bloating, doing exercise, and limiting triggering foods may help reduce the symptoms of bloating and prevent uncomfortable episodes.
Abdominal bloating is a common problem, often triggered by a large meal or a gas-producing food. It can also result from gut sensitivity due to emotional changes, alterations to the gut microbiome, and various underlying health conditions.
Sometimes it’s due to a food sensitivity or food intolerance, or you might have an underlying health condition, for instance, irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). Chronic bloating that causes moderate to severe symptoms can affect a person’s overall wellbeing and quality of life.
Here are 12 science-backed ways you can reduce or eliminate bloating.
Gases like oxygen, carbon dioxide, nitrogen, and methane enter your gut when you swallow air and food food ferments in your large intestine. This leads to increased gas.
Possible causes include:
•eating foods that contain compounds that ferment in your colon, such as fiber, sugar alcohols, and FODMAPs
•a food intolerance, such as a lactose or fructose intolerance
•swallowing excess air, for example, when chewing gum
•fluid retention in the abdomen, for instance, due to heart disease or liver failure
Some food and dietary habits may increase the risk of bloating.
They include:
•certain fruits, vegetables, and grains
•some sweeteners
•carbonated drinks
•drinking through a straw
Lactose is a sugar found in milk.
Your body needs an enzyme called lactase to break down lactose. If you don’t produce enough lactase to do this, you may have a lactose intolerance.
With lactose intolerance, lactose passes through your gut, pulling in more water until it reaches your colon, where it’s fermented by bacteria and releases gas. This may lead to bloating, stomach pain, increased flatulence, and belching.
If you suspect you have lactose intolerance, reducing your dairy intake may help. However, it’s best to speak with a doctor first, as dairy products also provide calcium, A and B vitamins, magnesium, potassium, zinc, phosphorus, protein, and other key nutrients.
Alternatives with lower lactose levels or no lactose include:
•yogurt
Constipation can lead to bloating because it can slow the outlet of gas as well as feces. Also, the longer certain substances spend in the gut, such as lactose, the more fermentation by bacteria can take place, increasing the amounts of gas.
Ways of managing constipation include:
•eating high-fiber foods
•drinking plenty of fluids
•exercising regularly
•checking if current medications are making constipation worse
Bloating is a common symptom of IBS, along with abdominal discomfort, diarrhea, and constipation.
Research has suggested that limiting certain carbs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — may reduce bloating and other IBS symptoms.
Foods high in FODMAPs include:
•Grains: wheat and rye
•Dairy: milk, yogurt, and cheese
•Fruit: apples, pears, mangoes, peaches fruit juice, and dried fruits
Some research suggests probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut.
In turn, this may reduce bloating and other symptoms common to IBS.
They are available as supplements but also occur naturally in some foods, such as:
•yogurt
•sauerkraut
•kimchi
Eating large meals and salty or fatty foods may contribute to bloating in the following ways:
•Large portions may stretch your stomach and lead to the pooling of gases and solids in the gut.
•High levels of carbs in the gut that are hard to digest will increase fermentation and therefore gas.
•A high salt intake can lead to water retention in the gut, producing feelings of bloating.
•Fats and refined carbs take longer to digest. The longer they spend in the gut, the more chance there is of gas and bloating.
Reducing portion sizes and limiting your intake of foods high in salt and fat — such as fried foods, chips, and chocolate — may help manage bloating.
Peppermint as supplements or in other forms may help with digestion.
In 2016, for instance, 72 people with IBS took 180 mg of peppermint oil capsules three times per day for 4 weeks. They reported improvements in bloating and other symptoms.
However, more studies are needed to confirm the usefulness of peppermint for bloating.
Summary
Swallowing excessive amounts of air, known as aerophagia, can cause bloating.
You may swallow air if you:
•eat too fast
•chew gum
•drink carbonated beverages
Summary
- Go for a walk. Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated.
- Try yoga poses. Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.
- Use peppermint capsules. Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.
- Try gas relief capsules. Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.
Feb 22, 2024 · 1 Treating Bloating Quickly with Over-the-Counter Solutions 2 Combating Bloating with a Healthy Diet 3 Reducing Bloating with a Healthy Lifestyle
- 532.9K
- Eat small meals. Small meals prevent your system from being overwhelmed and keep things moving through at a steady rate.
- You may take an over the counter medication such as Beano. Find out if you are lactose intolerant from your doctor.
- It is not possible to change your body in 1 day. If you feel bloated, you may want to drink water and go for a walk. Having a bowel movement may re...
Apr 14, 2021 · Take an Epsom salt bath. Shutterstock. Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively by pulling excess water and toxins out of your body.
Apr 17, 2024 · Learn the causes of bloating and how to get rid of it fast with tips from experts. From herbal bitters to water, find out what foods and drinks can help you de-bloat and feel better.
