Bloating is the building up of gas in your stomach and intestines. People experiencing bloating will feel that their stomach is full and tight because of the gas build-up. Various factors contribute to bloating. So, by understanding the root cause of bloating, you can easily reduce it. There are also some effective techniques to prevent bloating. If you suffer from bloating pretty often, there is no need to worry because this blog will let you know how to get rid of bloating.
What Causes Bloating in the Stomach?
A single factor or a combination of factors can lead to bloating. Let’s take a look at a few of them.
- Eating a heavy/large meal
- The intake of carbonated beverages/fizzy drinks
- The intake of spicy, fatty, or fried food items
- Consuming large amounts of beans, cabbage, or broccoli
- Chronic constipation
- Menstruation or menopause in women
- Irritable Bowel Syndrome (IBS)
- Lactose intolerance
- Weight gain
- The consumption of sorbitol, mannitol, or maltitol, which are found in sugar-free foods
Challenges Caused by Bloating
Experiencing bloating is uncomfortable. It not only affects your day but also prevents you from being productive. When you have a bloated stomach, you might feel irritated or tired. Bloating can easily cause changes in your mood and behavior. Imagine facing the discomfort of bloating when you are traveling! Whether it’s bloating or traveler’s tummy, you won’t be able to enjoy your much-needed vacation. Know how to avoid traveler’s tummy in your future vacations. Therefore, there are several reasons to prevent bloating, which we will discuss shortly. In case you already suffer from bloating, we will also understand the ways to reduce it. If you think, “How can I get rid of bloating?” you will find the perfect answer in this blog.
The Bloating Process Explained
We have already seen that bloating is the building up of gas. Gas builds up in the digestive tract when the undigested food is broken down. It can also build up when people swallow air. All of us swallow air, but some people do it a lot more because of smoking, drinking/eating too fast, or chewing gum. So, the swallowed air attempts to leave the body through burping or flatulence. In addition to the accumulation of gas in the digestive tract, delayed emptying of the stomach can also result in bloating.
But there are some home remedies for bloating that are pretty harmless. A few of the items that act as home remedies are given below.
- Peppermint tea
- Chamomile tea
The above are also some of the foods to eat to reduce bloating.
How to Prevent Bloating?
Drinking lots of water, exercising regularly, and having a diet rich in fiber can help prevent bloating issues in both men and women. Do you know that drinking water lowers the risk of heart disease? If you have a proper lifestyle and avoid consuming too much junk food, preventing bloating will be easier. Cutting down on salty food items, carbonated beverages, and garlic will go a long way in leading a healthier lifestyle and avoiding bloating.
By now, you must have got the answer to your question, “How can I prevent bloating?” Let’s discuss more tips and techniques on how to avoid bloating.
What Relieves Bloating Fast?
When you experience bloating, your stomach might look a bit larger than usual. Some people even find it a bit painful. So, there is a need for immediate relief. Getting up and going for a walk, or trying some yoga poses can prove effective in providing immediate relief. An abdominal massage is one of the natural ways to reduce bloating. Some find a warm bath relaxing and soothing when they face bloating. The intake of gas-relief capsules helps to some extent. Peppermint capsules prove effective for some people. However, if you face frequent bloating, it would be wise to consult your doctor/healthcare provider to reduce bloating issues and gas troubles.
You can also request your doctor to provide you with a list of exercises to help with bloating. Lifestyle changes for bloating do assist some individuals in combating bloating problems.
How Can You Get Rid of Bloating?
Try an elimination diet to find out which food items are causing your stomach to bloat. Since digestion problems can lead to bloating, medicines that aid digestion can help you get rid of bloating.
Bloating is sometimes caused by coeliac disease. If that is the case with you, you might have to follow a strict diet after consulting your doctor.
In some situations, weak tummy muscles can result in bloating. So, ask your doctor to give you advice on specific exercises that strengthen your tummy muscles. These are not the quick fixes for bloating but are definitely the long-term solutions for bloating.
When to See a Doctor About Bloating?
At times, bloating might be accompanied by diarrhea, loss of appetite, abdominal pain, or blood in stools. If you experience any of these symptoms, it’s time for you to get a doctor’s appointment. We hope you have got the hang of how to get rid of bloating.
Stress and/or smoking can cause bloating issues. So, avoid getting stressed and quit smoking if you have the habit! Take a look at the types of stress and the techniques to fight them.
Since lactose intolerance can lead to bloating, avoiding dairy products would be a good idea. Dietary and lifestyle changes like having a balanced diet and working out regularly have proved to work wonders for people facing bloating. We hope these techniques answer your question, “How do I get rid of bloating in my stomach?”
Female Bloated Stomach Remedies
Having a fiber-rich diet helps combat bloating in both men and women. Probiotics are efficient too, and so, many dieticians recommend them. Make sure you refrain from eating too salty or spicy foods. Fizzy drinks should also be avoided.
Therefore, the next time you think, “My stomach feels heavy and bloated,” give a thought to the quick tips and long-term relief for bloating we have discussed in this blog!