What Are Bloating And Its Causes & Symptoms?
If you are feeling that your stomach is full of gas and your tummy is feeling like bloated the reason may be the big dinners and full of calories burgers that can make your body bloated, gassy, lazy and inactive.
Some vegetables, pulses and beans also do the same bloating to belly. “Surplus quantities of water and Gas in our body parts result into bloating”.
If you chew down your meal so speedily and quickly or you have a habit of over eating on constant basis, you may be a victim of bloating. Symptoms vary from people to people. It differs from people to people. Some individual feel bloated every time they have a large course of meal while other experience some more serious kind of side effects like puffiness & inflammation of the tummy and feeling of extreme gas conditions.
In this article we will study how by following some simple habits and dietary changes we can get rid of bloating.
15. Stop Swallowing Gases and Air
There are two Main reasons or sources of accumulation of gas in the digestive system.
The One main reason is gas produced by the microorganisms like bacteria in the stomach. The other one is gas or air which we swallowed and absorbed when we drink or chew gums. The major delinquent is carbonated drinks or beverages like various sodas and carbonated frothy drinks.
These kinds of sodas and drinks contain carbon dioxide along with the bubbles. Carbon dioxide released in the stomach after this drink reaches there. We used to swallow air in increased amounts when we eat in a hurry or while talking, when we Chew gums or when we drink through straw. When we swallow air it promotes bloating and a major cause how we swallow air is carbonated drinks, which carries dissolved gases in the liquid.
14. Eat Animal Protein
Our bodies are made up in a way that we can digest proteins very easily. High Protein foods came from animal sources contains no carbohydrates to be caused by stomach bacteria. Therefore if you want to avoid and keep away from uncomfortable kind of bloat or embarrassing gas, eating animal protein is a very safe kind of bet. But don’t forget to eat these animal proteins simply plain because any gravies or sauces contain a ton of garlic, onion and sugar which are all gas producing items.
Also Read: Healthiest Protein Powders
Safest kind of animal proteins include but not limited to Chicken, Beef, Eggs, Fish and Turkey.
13. Eat Vegetables which are Non-Gassy
The Vegetables which are low in carbohydrates are good to get rid of bloating. There are loads of vegetables which are very low in carbohydrates hence they don’t contribute in abdominal fermentation. These Vegetables are all very good and hence you can eat these in bulk and without being afraid of bloating. Some of these include Fennel, Lettuce, Spinach, Green Beans, Bell Pepper, Cucumber, Tomatoes etc.
12. Eat Fruits Which are Non-Gassy
There are so many fruits which have great reputation of being less or Non-Gassy so you can eat these fruits in moderation during the days when you want to be less gassy. As everything has a limit hence we should take these fruits in limited quantities as there is a limit to which our body can absorb carbohydrates from these fruits at a time. But if we will eat even these less gassy fruits in bulk quantities we will end up experiencing to have undesirable gas.
Non-Gassy fruits include Strawberry, Kiwi, Pineapple, Blueberries, Raspberries, Grapes and Honeydew.
11. Eat Inflamed Foods And Yogurt
Inflamed or Fermented foods are those foods which have been formulated in a manner that any fermentable carbohydrates which can cause bloating or inflammation are pre-fermented by the bacteria present in the food itself. This process results in the production of food which is less likely to produce gas and have stomach friendly bacteria in it. These foods include Yogurt without addition of sugar in it, Kombucha and Kefir.
Bloating is a condition which can make someone’s life a hell but a little care and prevention can help eliminating it easily.
10. Try Some Over-the-Counter Item or Product
There are plenty of over the counter products (OTCs) are available out there which are specially and specifically designed for reducing stomach gas or bloating. Some of these OTCs work by offering body with specific kind of enzymes which help to digest carbohydrates more effectively hence helps in reduction of these carbohydrates to turn into gas by stomach bacteria.
If someone has difficulty in digesting vegetables and beans which are gassy in nature these over the counter products help in the digestion of sugar present in these food items hence stop generation of gassy stuff in stomach or belly.
9. If Possible Avoid Constipation
Constipation is a very usual and everyday intestinal problem which may have many different reasons and causes.
Constipation very often worsens or enhances the problem of bloating. Take some resolvable fiber in order to reduce constipation and hence in turn removes bloating. You can always try some simple but effective home remedies for constipation to get rid of it.
But one should take precautionary measures in taking fiber also as fiber can sometimes make things worse for people with Gas Trouble and bloating.
Supplements with Magnesium and increase in physical activities like exercise can be very effective against constipation.
8. Stop Eating Meals in Larger Quantities at Time
Sometimes you feel bloated simply because you have eaten so much or you are badly stuffed that it gives a feeling like bloated.
But if you still want to eat a big meal and you don’t want to feel uneasy and uncomfortable after your meal try to eat small portions of food. You can even try to increase another meal into your daily intake but you must take small portions.
A person with a propensity to feel bloated may feel uneasiness and distress even from a smaller quantity of food. Hence simply by taking small portions problem can be solved to some extends.
If you chew your food better it will also help in reduce bloating and it will have a two way impact. On one side you will swallow less air with the food you eat which is a great cause of bloating and secondly you will eat slower and will intake smaller portions and quantity of food.
7. Eat Grains with Less Gas
Well it may astonish you but there are few carbohydrates even in the category of wheat products which can contribute in the production of Gas and bloating hence one should be careful to choose Non-Gassy Grains like Oats, Brown and White Rice, Rice Bread, Quinoa and Gluten Free Bread.
6. Use of Peppermint Oil
Distorted work of the muscles in the digestive path can also be a great reason of Bloating or Gas in Stomach/Belly. There are some drugs like antispasmodics which can help in the reduction of Muscle contraction are of great use in reduction of bloating too.
A natural Substance called Peppermint oil function in a very similar manner as it reduces various symptoms of bloating in Gas Patients. It is one of the most effective home remedies for gas you can use at home. Peppermint oil can be taken in supplement form.
If you are facing gas or bloating, your wrong life style may be a reason of it and simply changing few bad habits you can avoid this trouble.
5. Warm Lemon Water also Helps in Getting Rid of Bloating
This is a true saying that drinking a glass of warm lemon water every morning keeps many illness and disorders away. It’s a very useful and helpful habit. Lemon also helps in giving comfort in Gas Pain. Acidity present in lemon produces Hydrochloric Acid which breaks down our food effectively and efficiently. Water helps in keeping our digestion track moving and mixture of these two i.e. Lemon and Water works in detoxifying whole body hence eliminate any chance of bloating. So make sure to drink this magical drink everyday to gain amazing health benefits of lemon water effectively.
4. Non Gassy Snacks
There are some snacks along with Vegetables and Fruits which are Non Gassy. Munching these snacks help in reducing bloating. These Non Gassy snacks Include Walnuts, Macadamia, Pecans, Cheddar Cheese, Mozzarella Cheese and Swiss cheese.
3. Visit a Doctor in order to Rule Out any Serious or Chronic Condition
If after taking all precautionary measures or avoiding all kind of gassy stuff, if the problem still persists or even get worsen and start affecting your life badly then you must see a doctor for indigestion relief and in order to find out if things are alright with your body.
In case of intensive kind of bloating there is always a possibility of some serious medical or chronicle condition or illness. A digestive problem can be a serious thing and need to be treated by doctor immediately.
2. Use of Ginger
Use ginger in order to avoid bloating. Ginger has various components which are beneficial for health. Ginger root helps in prevention of making of excess gas in intestine. Eat a teaspoon of freshly shredded ginger before food, or chew a root during the whole day to enjoy the amazing health benefits of ginger.
1. Quit Smoking
There are so many harmful impacts of smoking on health and one of them is bloating. Quit or stop smoking in order to avoid bloating because you also swallow and inhale air too when you inhale smoke which in turn adds into bloating. You can always try some natural stop smoking aids to get rid of this problem easily.
Dos and Don’ts
There are various things which help in getting rid of bloating but there are something’s we should do or don’t.
- Take small portions of meal and always watch what you eat or drink so you may not consume gassy foods.
- In case things get worse immediately consult your doctor.
- Don’t eat heavy meals or portions.
- Don’t Use Peppermint or any other on the counter item or medicine if you have any kind of allergy.