Remember the time when you were looking forward to an exciting day? Then it got ruined because you got a bloated stomach? We’ve all had such an experience at least once for sure! Is it because of something you ate or because you didn’t eat? Since it can be quite frustrating, today we will learn how to get rid of bloating and more. In this article, we will be discussing the definition, symptoms, causes, and finally, tips to prevent bloating.
What is Bloating?
First of all, it is common to have a bloated stomach and it can happen occasionally. Bloating is a gassy feeling in your stomach that you may have experienced often. It makes your stomach feel tight or pressured with gas and gives you an uneasy feeling. While this usually goes away on its own, sometimes it does take remedies to get better. Although, if you experience a bloated stomach quite often, then you should seek medical help for it.
Symptoms of Bloating
Bloating can have varying symptoms depending on person to person. If you are facing bloating, you can experience a few or all of the symptoms given below:
- Pain in the abdominal area
- Belching/burping frequently
While these symptoms are among the common ones, it’s possible that you might face some other symptoms as well. In any case, if it’s bothering you a lot, make sure to consult a doctor before making any changes in your lifestyle or diet.
Causes of Bloating
While we have already seen the possible symptoms, let’s take a look at the possible causes of bloating as well. Again, these are not all of the possible causes, just the common ones. Mostly, it’s a matter of your diet, lifestyle, or even your health issues in some cases as explained here:
- Too many carbs: Carbs, particularly processed carbs, require water to break down into energy. Having too many carbs causes water retention leading to bloating.
- Fast eating: If you eat or drink too quickly, the increased amount of swallowed air leads to gas.
- Excess salt: Salt is an integral part of your diet but having too much salt causes water retention resulting in bloating.
- Constipation: When you are constipated, the stool in your system gets fermented by bacteria leading to gas and bloating.
- Food Intolerance: You may be intolerant to some food types which can affect your digestive system resulting in bloating. Therefore, it is advisable to try to identify if you experience bloating after consuming a certain type of food item.
- Premenstrual Syndrome (PMS): PMS happens because of changes in hormones when the menstrual cycle is about to begin which leads to water retention as a PMS symptom. Hence, most women experience bloating because of this.
- Celiac disease: It is an autoimmune disease where the small intestine is not able to absorb nutrients from the food properly, leading to bloating and gas.
- Overeating: Eating too much food can lead to bloating or gas as now you will have more food than required to digest.
- Irritable Bowel Syndrome (IBS): It is a disorder that affects the large intestine and bloating is one of the common symptoms of IBS.
- FODMAP: When you consume high FODMAP foods, your body draws in more water into the intestine which leads to bloating.
How to Reduce Bloating Immediately?
By now, you may be wondering if there is anything that can provide you immediate relief from a bloated stomach. So, let’s have a look at some remedies that can help with bloating in the short term:
- Stay hydrated: Make sure to drink plenty of water in order to avoid water retention in the body and also to flush off excess sodium from the body.
- Yoga: Doing yoga can improve your blood flow in the digestive tract and can also ease the pain caused by bloating.
- Take a walk: A walk or any light exercise that moves your body can be beneficial in the movement of gas in your digestive tract which can give you relief from bloating.
- Ginger/lemon tea: Ginger and lemon are known to be good for the digestive system and also provide relief to the stomach from bloating or gas.
- Avoid too much sodium: Intake of more sodium can cause more bloating hence try to reduce your sodium intake.
Tips to Prevent Bloating
Now, let’s look at some tips through which you can prevent bloating in the future.
- Carbs: When carbs don’t get broken down completely it leads to bloating. Therefore, be careful of the carbs you are having, and try to avoid processed carbs.
- High Fiber: Fiber is really good in your diet, but having too much of it can lead to issues of bloating and gas.
- Avoid overeating: Try having your meals at regular or proper intervals so that you don’t overeat on a specific meal.
- Food Intolerance: Be aware of the food items you are intolerant to, as they can be a common cause of your bloated stomach
- Chew food properly: In order to avoid fast eating, try to chew your meals properly and focus only on eating without any distractions.
- Limit bloating causing food: There are some healthy food items like beans, lentils, broccoli, etc. which when consumed in high quantities can lead to bloating or gas.
- Exercise regularly: Having some regular physical activity can help in keeping your body healthy and avoiding frequent bloating.
- Probiotics: Your gut contains good and bad bacteria, and if the bad bacteria increases, then it can lead to stomach issues like bloating. Probiotics help in increasing the good bacteria, thus helping in preventing bloating. Food sources for probiotics are curd, yogurt, buttermilk, kafir, sauerkraut, kimchi, etc.
Try out these suggestions next time you experience bloating and to improve your digestive health. We hope that this article helped you in preventing bloating as we have covered pretty much everything important about bloating. If it did, make sure to leave your thoughts and questions in the comments down below.
Nice article and very useful
Thanks a lot! Stay tuned for more blogs 🤗
Glad to know it helped!❤️