How To Get Rid of horrible bloating?
If your tummy often feels bloated, it could be due to:
swallowing air (from talking while eating etc)
irritable bowel syndrome
Our bodies are affected by what we eat and the kind of foods we choose. The healthier the choice of food, the healthier will be our bodies. Bad food choices lead to bloating and can affect any one, affecting your work and personal life.
That feeling of being too full, heavy and uncomfortable around the stomach is what many people describe as bloating. Bloating causes significant abdominal distention in many patients who complain of it. The feeling of bloating, although subjective, is correlated to increased pressure in the stomach, or excessive gas.
Bloating is caused by various factors such as the kind of food you eat, excessive swallowing of air, bacterial fermentation in the lower gut and other chemical reaction in the gut.2 The daily stress, irregular and poor eating habits with an unhealthy lifestyle are the triggers for bloating.
What are the causes of bloating which I have already discussed in the previous blog.Now let’s get to know how can we cure it naturally and when to take medical treatment.
1. Changing Your Diet
Typically, the first line of treatment for preventing gas and bloating is changing your diet. Research has shown that a low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet can reduce the symptoms of gas and IBS. A low FODMAP diet avoids fermentable, gas-producing food ingredients, such as:
Oligosaccharides, which are found in wheat, onions, garlic, legumes and beans
Disaccharides, such as lactose in milk, yogurt and ice cream
Monosaccharides, including fructose (a type of sugar found in honey), apples and pears
Polyols or sugar alcohols found in foods such as apricots, nectarines, plums and cauliflower, as well as many chewing gums and candies
“The small intestine doesn’t always fully absorb these carbohydrates, instead passing them to the colon, where they are fermented by bacteria and produce gas,” Lee says. Not everyone gets gas and bloating from every FODMAP foods. You might start by cutting out FODMAP foods and then slowly bringing them back into your diet one at a time to pinpoint problem foods.
In the long run, the key to preventing bloating is understanding its cause. If mild constipation is the problem, a fiber-rich diet, water and exercise may help, but these steps won’t always work for chronic constipation. Chronic constipation and other conditions, such as IBS or gastroparesis, require medical treatment, so it’s important to talk to your doctor about your bloating symptoms.
2. Portion Control
Overeating is a significant cause of bloating. Portion control while we eat is essential to ensure that too much food does not cause discomfort and result in the stomach distending. Overeating leads to indigestion, sluggishness and an uncomfortable gassy bloating.
3. Eat and drink slowly
Taking your time can help you swallow less air. Try to make meals relaxed occasions; eating when you’re stressed or on the run increases the air you swallow.Eating too fast leads to gulping more air into the stomach and can cause bloating. Excessive swallowing of air is usually stated as one of the causes of bloating. Eating slowly and chewing the food well can avoid it.
4. Try eating a gluten or dairy-free diet
Gluten and dairy have often been pin-pointed as major reasons for bloating. Try eating a gluten or dairy-free diet for two to four weeks, and see if it suits your body. A lot of people reportedly feel good, and have noticed that their gut health gets better. Eliminating gluten sometimes leads to high energy levels.
5. Try not stressing
High levels of adrenalin and cortisol, the stress hormones, can result in a shutdown of your digestive system. Go for exercises that lower your stress levels to relax and prepare your body for a meal. You can try different things, from yoga and deep breathing to walking amidst nature. Make sure you take at least 20 minutes to do so.
6. Chew On Fennel Seeds Or Drink Fennel Tea
You may not have fennel just lying around (unless you’ve been experimenting with fancy Jamie Oliver recipes), but it’s an easy thing to scoop up at your nearest health food store or online. “Eat a pinch of fennel seeds at the end of a meal to benefit from its gas-reducing oils,” Dr. Chutkan tells Bustle. This can be particularly helpful if you’ve eaten your fair share of cruciferous vegetables, such as broccoli, and you can already feel the belly bloating a little bit, (something which is completely natural, by the way). It’s also a nice way to wrap up a big plate of carbs.
7. Probiotics for Gas and Bloating
Probiotics may also help aid digestion and reduce excessive gas. Probiotics are live microorganisms, mostly “good” bacteria, similar to the bacteria found in the human gut. They’re available as dietary supplements, but Lemond notes that a number of foods also have natural probiotics, including:
8. 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.
Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.
9. 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. A walk around the block can provide fast relief from gas pressure.
10. Keep a Food Diary
Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.
Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products. Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.
For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.
Consult Your Doctor
if your symptoms don’t improve with simple changes, particularly if you also notice:
Persistent or severe abdominal pain
Changes in the color or frequency of stools
Unintended weight loss
Loss of appetite or feeling full quickly
These signs and symptoms could signal an underlying digestive condition. Intestinal symptoms can be embarrassing — but don’t let embarrassment keep you from seeking help.