Tips To Get Rid Of Bloated Stomach
Bloating, which occurs when your abdomen protrudes more than normal, is often accompanied by a sense of fullness and pain. This article will suggest how to get rid of a bloated stomach that causes discomfort in your life.
What is a bloated stomach?
A bloated stomach is characterized as distention or expansion of the stomach that gives a sense of tightness, pressure, or fullness or a clearly distended (swollen) abdomen. The sensation might range from mildly unpleasant to severe. It normally goes away after a while, but it might be a recurring issue for some people. Cycles of bloating might be caused by digestive difficulties or hormonal swings.
Bloating can cause some common symptoms:
- Your stomach may protrude.
- Feeling stuffed and/or uneasy
- It’s possible that the skin surrounding your stomach feels strained and tight.
Besides, severe bloating might be accompanied by additional significant symptoms:
- Blood in your stool.
- Weight loss
- Bleeding in the uterus
- Heartburn that is worsening
- Fever (due to an infection)
Gas and air
This is the most common factor causing a painful and bloated stomach. When undigested food is broken down or air is swallowed during eating or drinking, gas builds up in the digestive tract. If you eat too fast, chew gum or smoke every day, you may swallow air more than others. In addition, some types of food such as beans, grain, onion, processed food,… produce more gas, leading to uncomfortable feelings when you consume them.
Gases are largely created in your intestines by gut bacteria digesting carbohydrates in a process known as fermentation. It’s because too many carbs weren’t naturally digested earlier in the digestive process, before reaching those gut bacteria, resulting in too much fermentation going on.
Constipation is described as a lack of bowel motions more than twice or three times a week. It’s a condition that almost everyone will face at some point in their lives. Small, difficult-to-pass stools, as well as abdominal discomfort, are common symptoms.
Food sensitivities and intolerances
They arise when a person consumes something that causes an immunological response that causes symptoms but is not life-threatening. Your body is unable to metabolize certain foods if you have a food intolerance. For instance, some people who are gluten sensitive or intolerant may develop gas and bloat after consuming gluten-containing meals. Gluten is a protein present in wheat and other cereals. Lactose intolerant people lack the enzyme lactase, which is required to digest the sugar in dairy products. As a result, after ingesting meals like milk or cheese, individuals may have stomach discomfort and bloating.
This disease develops when a person has an allergic reaction to a particular food such as eggs, milk, dairy, peanuts, and tree nuts. Bloating, as well as other symptoms ranging from moderate to life-threatening, can occur.
It is an autoimmune condition caused by the gluten protein. The immune system targets the small intestine after ingesting gluten-containing meals. Diarrhea, bloating, stomach discomfort, headaches, and exhaustion are all possible side effects.
Irritable bowel syndrome (IBS)
IBS is a gastrointestinal illness that causes bloating, stomach pains, and diarrhea. After consuming a triggering meal or beverage, symptoms usually appear.
Hormonal fluctuations that occur during menstruation might cause bloating. Three out of every four women claim they have stomach bloating before and during their periods. Bloating is another typical symptom of perimenopause hormone changes. When it comes to stomach bloating, female hormones demand special attention since they may affect bloating from a variety of aspects, including fluids, gas, and digestive back-up, as well as your susceptibility to those things.
Ways to get rid of a bloated stomach
Lifestyle modifications might help you avoid bloating. The following are some good general recommendations:
Consume an adequate amount of fiber: If you don’t normally consume a lot of fiber, start slowly so you don’t overwhelm your system. Fiber will initially generate more gas, but after it begins to sweep through your digestive tract, it will aid in the removal of fermenting fecal matter that has become lodged there. Fiber also signals your body to drink more water, as well as making you feel fuller sooner so you don’t overeat. Finally, fiber is prebiotic that aids in the feeding and promotion of beneficial microorganisms in the gut.
Limit processed foods: Processed foods are heavy in salt and fat and poor in fiber. Because fat takes longer to digest, salt increases water retention, and fat slows down the digestive process. Constipation and bloating can be caused by any of these factors. Because processed meals are lacking in nutrients, they will make you feel hungry even after you’ve ingested a large number of calories. This encourages people to eat more, exacerbating the situation.
Make mindful eating a habit: Take your time chewing and don’t stop until you’re satisfied. Because it takes time for the food you consume to reach your stomach, feeling full is a delayed reaction. Most individuals eat till they are satisfied before they realize they are.
Avoid chewing gum: Chewing gum might cause you to swallow too much air, resulting in bloating.
Take note of any sensitivities. Simply paying attention might help you realize the substances you are most sensitive to. Take notes in a food journal to keep track of how they feel after different meals and then you can also try to remove foods one at a time to see if you notice any changes in your symptoms.
Movements and massage
A jog around the block or a self-massage of the abdomen will assist move gasses through the digestive system and reduce bloating.
Medications and supplements
Drugs and vitamins can also help avoid bloating or relieve pain:
- Antacids include simethicone, which binds to gas bubbles in the stomach, allowing gas to escape more freely.
- Pepto-Bismol may help relieve bloating from a stomach upset.
- Beano includes alpha-galactosidase, a digestive enzyme that breaks down complex carbs into sugars that are easier to digest. This aids in the prevention of gas.
- Lactaid includes lactase, a digestive enzyme that can assist persons with a lactose sensitivity to avoid flatulence.
- Probiotics are good microorganisms that help keep the digestive tract healthy. It can also be found in foods like yogurt and kefir.