7 Quick And Effective Ways To Beat Bloating

Bloating is one of the uncomfortable conditions, typically that arises due to factors such as diet, stress, or digestive issues. Fortunately, there are some simple strategies to reduce this discomfort and improve your overall condition. Further, this blog will highlight the seven quick and easy ways to beat bloating and also offer some bonus tips that you can effortlessly add to your daily routine. 

What causes bloating?

After binge eating you feel bloated, that is, your stomach will get stretched. When we eat too much, our stomach feels heavy and makes us feel sluggish. One of the unfamiliar causes of bloating is eating too fast. While eating quickly, you will swallow air, and your stomach will be filled with more gas. Other methods like chewing gums and smoking will also stand as one of the causes of taking in more air. 

Too much air in the digestive system can result in bloating. During the digestion of certain foods, gas can be produced, and an imbalance in the gut bacteria can worsen this condition. Some common conditions will cause you to have gas, such as irritable bowel syndrome, celiac disease, and gastroesophageal reflux disease. 

Further, few people may face bloating due to food sensitiveness, like lactose or gluten intolerance. If your body is allergic to certain foods, it will break before it reaches your colon. After reaching the colon, it will develop gas bubbles, and it will enter into your stomach. To manage bloating, reach out to the best gastroenterologist in Coimbatore to identify the foods that trigger your bloating and avoid it. Just maintain a food diary, observe what triggers your bloating, and try to avoid eating those foods next time. 

How to prevent bloating? 

Simply, bloating is one of the uncomfortable conditions, when your stomach feels full and tight. Further, it also makes your belly look larger. This intolerable feeling is due to a buildup of pressure inside your stomach. 

To prevent bloating, avoid eating too much. Chew your food completely and swallow it slowly. Always take just small portions on your plate. Also, your digestive system will find it harder to break down food with high salt and fat, this may also result in more gas. Consuming more water can assist in moving food through your digestive system, preventing bloating and constipation. 

Limit foods and activities that trigger bloating: 

Certain foods have the potential to increase the risk of bloating, including: 

• Some fruits, vegetables, and grains 
• Sweeteners 
• Carbonated beverages 
• Chewing gum 
• Eating a large meal 
• Drinking beverages between meals 

The best way to cure abdominal bloating is to stay away from the above-mentioned foods, and also maintain a food diary that will help you find which foods cause your symptoms. 

Check for lactose intolerance: 

Your body requires an enzyme known as lactase just to break down lactose. If you are not producing sufficient lactose to do this, you may develop a lactose intolerance. 

When there is a lactose intolerance, lactose passes through your gut and will pull more water till it reaches your colon, where it will be fermented by bacteria and release gas. This will result in several health complications like bloating, stomach pain, belching, and flatulence. 

Simply reduce the intake of dairy products if you feel that you have lactose intolerance. However, the best way is to consult your doctor because dairy products also contain calcium, A and B vitamins, magnesium, potassium, zinc, phosphorus, protein, and other nutrients. 

Foods with lower lactose levels include: 

• Yogurt
• Lactose-free dairy products 
• Cheeses 
• Almond milk 

Support regular bowel habits to reduce constipation: 

Constipation will trigger the bloating because it will slow the outlet of feces and gas. Also, if a certain substance is present in the gut for a long time, like lactose, more fermentation by bacteria can take place, surging the amount of gas. 

Easy ways to manage constipation include: 

• Consuming high-fiber foods 
• Consuming more water 
• Consistent exercise
• Verify whether the current medications are worsening constipation 
• Using over-the-counter remedies 

It’s recommended to add high fiber to your diet gradually, or else your bloating may worsen until your body adjusts. Also, constipation will disturb your daily activities, so concentrate on your diet to avoid bloating. 

Consume low FODMAP diet: 

The fiber present in plant-based foods is crucial to maintaining regular bowel movements and preventing constipation, which may lead to bloating. Certain fibrous foods have fermentable oligosaccharides, monosaccharides, disaccharides, and polyols (FODMAPs). 

Few people are allergic to foods with FODMAPs, which can cause bloating. If individuals are sensitive to FODMAPs, they should consider eating foods with high fiber. Some foods with low FODMAP that contain high fiber include: 

• Carrots 
• Cucumber 
• Green beans 
• Strawberries 
• Pineapple 
• Grapes 
• Orange 
• Kiwifruit 
• Quinoa 

Try probiotic supplements: 

Probiotics helps in reducing bloating and certain digestive problems by increasing the number and types of healthy bacteria in your gut. Also, probiotics not just reduce bloating quickly,but also the symptoms common to IBS. 

Probiotics naturally occur in some foods like: 

• Yogurt 
• Pickles 
• Curd 
• Buttermilk 
• Green peas 
• Apple cider vinegar 

Moderate your salt and fat consumption: 

Consuming highly salty, fatty foods and large meals can contribute to bloating. 

• After a huge meal, your stomach will be stretched, which results in the pooling of gases and solids in the gut. 
• Extra carbs in the gut are tough to digest and will increase the fermentation and gas. 
• Also, binge salt consumption can lead to water retention in the gut, developing bloating feelings. 
• Typically, refined carbs and fats take more time to digest. The more time they stay in the gut, the more chance there is of gas and bloating. 

Thus, the best ways to relieve bloating are eating smaller portions and limiting salt and fat intake like fried foods, chocolate, and chips. 

Do consistent exercise: 

Even a few studies have suggested that mild to moderate exercise like walking or cycling can assist in reducing bloating. Notably, consistent exercise highly helps to to manage stress, a significant risk factor for bloating and other abdominal symptoms. Also, visit the best hospital in Coimbatore for stomach to beat your bloating properly. 

The rest benefits of consistent exercising include weight management and reduced risk of heart disease and other persistent conditions. Do at least 150 minutes of exercise every week like walking to avoid potential health complications. 

Also, there may be numerous reasons for fast weight gain, but this will also impact bloating. Even 25% of people who gain sudden weight experience bloating, so whenever you gain sudden weight, it’s recommended to consult a doctor. 

How to relieve bloating fast? 

To combat your bloating, try maintaining a healthy diet and weight, promoting good bowel habits, and consistent exercise. Further, drink plenty of water, because insufficient water intake can be the cause of constipation. Also, if you are at risk of bloating, avoid drinking water in between meals, rather wait for 1 hour after eating. 

Bottom line: 

Whenever you face bloating due to a gastrointestinal condition, just try modifying your diet. Also, try to maintain a food journal that will greatly help you in finding the foods that trigger your bloating, thus you can avoid eating them the next time. Simply said, bloating is triggered by various conditions like dietary, lifestyle, and health factors. To meet your dietary needs, consider visiting a healthcare provider for an appropriate diet plan that will best suit your condition.