Ways to Reduce Bloating
Bloating is a sensation of having a full stomach—a feeling of tightness and pressure in your belly that can be very uncomfortable and even painful.
Symptoms of bloating include:
- Stomach feeling full or bigger than usual
- Stomach pain or discomfort
- Stomach rumbling or making noises
- Experiencing flatulence (farting) more than usual
The most common reason for bloating is having excessive gas in your gut, which can be caused by certain food and drinks, such as some vegetables and fizzy drinks, or by swallowing air when you eat. Additionally, some people feel bloated around the time of their period.
Bloating can also be caused by an issue with your digestion, such as:
- constipation
- a food intolerance
- celiac disease
- irritable bowel syndrome (IBS)
“Bloating is very common,” says PIH Health Gastroenterologist Specialist, Preeya Goyal MD. “Although bloating usually goes away after a while for some people, for others bloating may be a recurring issue.”
How to Reduce Bloating
There are some things you can do to try to reduce bloating. Some of these remedies can work to reduce bloating quickly, other dietary and behavioral changes can help to reduce and prevent bloating over time. Below are nine ways you can try to reduce bloating
- Eating enough fiber. Increasing your fiber intake gradually can help to enhance your gut health, helping to clear out fermenting fecal matter that can cause gas in your intestines and can soften your stool to prevent constipation.
- Chewing with mouth closed. Avoid chewing gum or chewing food with mouth open. This can help to avoid swallowing air which can make you feel bloated.
- Drinking plenty of water. Water will encourage better digestion, prevent gas from building up in the stomach, keep your digesting food moving along your intestines, and prevent it from becoming too hard and compacted to pass through
- Getting regular exercise. This can improve your digestion and help prevent bloating and as well as help when you're feeling bloated
- Eating smaller, more frequent meals. Large meals can be harder to digest. Also take time to chew thoroughly and stop before you are full.
- Avoiding certain drinks and foods. Fizzy, carbonated drinks, alcohol or caffeine in coffee and tea, cabbage, beans or lentils and salt from processed foods, can cause bloating. Do not eat food you known you are intolerant or sensitive to if you have a food intolerance.
- Drinking herbal teas. Herbal teas including peppermint, chamomile, ginger, turmeric and fennel can aid digestion and help process gas. Dandelion tea can help relieve water retention
- Trying probiotics.Probiotics can help to supplement and rebalance your gut bacteria and even help you to digest your food better.
- Seeking over-the-counter remedies. Antacids have been shown to help pass gas that can cause bloating more easily. Magnesium can also help to neutralize stomach acid and relax the intestinal muscles. Talk to your doctor before taking any supplements.
“A bloated stomach is usually temporary. However, if bloating does not go away, it can also be a sign of something more serious,” says Dr. Goyal. “You should see your doctor if your bloated stomach gets progressively worse, persists more than a week, is persistently painful, or is accompanied by symptoms of illness, such as fever, vomiting, or bleeding.”
The different factors that contribute to bloating can be complex so it’s best to seek medical attention if your symptoms are persistent or severe.
To learn more about digestive health services, visit PIHHealth.org/DHS or call 562.698.0306.
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