How To Reduce Bloating: Step By Step Guide
September 14, 2021
How to Reduce Bloating: Bloat means make or become swollen with fluid or gas. Abdominal bloating can emerge at whichever age, in general, linked with the functional gastrointestinal disorder otherwise any organic diseases, but can also appear alone. The person feels a full and tense abdomen.
In a piece of information, 10-25% of completely fit people of all ages complain of this trouble. For that reason, we call for to be aware of the causes behind it.
To recognize furthermore take care of this is too challenging seeing that it is a symptom and not a disease in itself. On the other hand, if it occurs regularly, there are some steps that you can take to thwart it. Here are some causes of bloating:
What Causes Gut Troubles
According to Dr Ashton, feeling stressed and anxious may induce a variety of digestive discomfort. ‘Alteration in the contractility of the gut may cause cramps or pain and may influence stool habits constipation due to reduced GI contractions may cause feelings of bloating,’ he says.
Additionally, bloating may occur without constipation and you could also experience increased heartburn as a result of your anxious feelings. ‘Decreased stomach emptying accompanied by increased oesophageal contractions may cause acid reflux,’ he adds.
Good Home Remedies For Bloating
Another way to relieve bloating is through the use of home remedies, such as herbs.
Peppermint. It’s known for its ability to stimulate digestion and metabolism, and can be used to reduce bloating. Try making an herbal tea with one or more of these herbs or taking herbal supplements to find relief from bloating.
Chamomile. This is another product that you can use to prevent or reduce bloating. It is one of the most well-known relievers of bloating, acid reflux, and discomfort caused by overeating. You can make chamomile tea yourself at home, or it can be purchased as prepackaged teabags.
Caraway. This herb is another one that has a long history as a remedy for bloating, as it aids digestion and relieves gas buildup. Many people find that it is helpful to drink tea before eating, and by doing this, they find that instances of bloating after the meal are reduced.
Warm cinnamon. This spice can reduce pressure on the abdomen by encouraging the passage of gas, providing relief from bloating. Drinking warm cinnamon tea daily will help relax your digestive system.
Everyone is likely to experience bloating at some point in their lives, but the best methods for managing it are related to lifestyle. Simply eating a healthier diet will usually work to relieve and prevent bloating. While bloating is oftentimes uncomfortable and inconvenient, there are many home remedies you can try to find relief.
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How To Reduce Bloating
Small and little changes in the daily lifestyle and dietary habits can be helpful and provide much-needed relief.
Life Changes :
- Eat slowly and chew your food well.
- Physical activities in the morning ahead of breakfast can help a lot.
- Take less stress or try to be completely devoid of stress.
It is recommended to slowly increase the fiber ingestion in your diet to agree to your body to fiddle with them. It is not recommended to take the high fiber foods at once and increase them drastically, it could lead to bloating. So it would be better if you increase slowly and gently the intake of fiber in your diet. You can have fiber from fruits, vegetables, whole grains, and legumes. Dietary guidelines to control bloating are:
- Drink plenty of water daily
- Stay away from carbonated beverages
- Eat fresh fruits and vegetables on a regular basis
- Avoid high-fat foods as they are hard to digest.
Feed Your Gut Bacteria
If you think yours may be out of balance, try feeding the good guys by doing the following:
- Include natural live yoghurt daily, which contains probiotics . Try soya or coconut if avoiding dairy.
- Add some fermented foods to your diet such as sauerkraut
- Add prebiotic foods, which feed the good guys artichoke, asparagus, onions, garlic and chicory
- Reduce your sugar intake, as sugar feeds the bad guys
- Click here for further information on supporting gut bacteria
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How To Reduce Bloating: Tips And Remedies
The feeling of being bloated is uncomfortable and can sometimes interfere with daily activity, especially for middle-aged women. In most cases, abdominal and stomach bloating is not serious and will not require medical attention. In these cases, there are many things that you can do to find relief from bloating on your own. These remedies mostly involve lifestyle changes, but some may surprise you. Keep reading to learn how to reduce bloating and find relief.
Know Your Food Intolerances
You can try to identify problem foods on your own, or ideally work with a nutritionist if possible:
- Keep a food diary for a few weeks to identify links between particular foods and your symptoms
- Avoid suspect foods for 3-4 weeks and see if symptoms improve
- Speak to a nutritionist for further advice and help
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Why Is My Stomach Bloated
The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it may be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. Your menstrual cycle is another common cause of temporary bloating. Sometimes a bloated stomach can indicate a more serious medical condition.
Take Time To Meditate
The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. A 2014 study in Eating Behaviorsfound that individuals who meditate are less likely to overeat or give in to emotional eatingand this is key if you want to stay on track with your anti-bloat plan over the next day. To get started, unroll a yoga mat or sit on a carpet in a sunny room and take five uninterrupted minutes thinking about something that you’re grateful for.
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Reduce Bloating By Stimulating Your Lymphatic System:
In addition to adding certain foods and supplements to your diet, like ginger, probiotics and enzymes, Certified Wellness Coach Nadya Andreeva recommends movement or exercise to trigger the lymphatic system.
She explains that the increased blood flow leads to a faster beating heart, which in turn releases gas, and therefore belly bloating.
Another way to move gas through your digestive system is through massage. In fact, Dr Patricia Raymond MD suggests massaging the abdomen in downward strokes. Similarly, people use this same downward stroking movement with a dry brush.
Easy Ways To Manage Your Ibs Symptoms
Bloating be gone.
Irritable Bowel Syndrome affects 10-15% of the worldwide population, but it’s not the kind of topic many people feel comfortable talking about openly over lunch with a friend. It’s not exactly glamorous.
Symptoms of IBS – which can include bloating, stomach cramps, diarrhoea and constipation – can rear at any time. They’re unpredictable, and they can make you feel rubbish. One person who knows this is blogger Scarlett Dixon, who runs the Scarlett London blog.
She’s been suffering from IBS since the age of 8 , and she’s spoken openly about having the condition in various blog posts and vlogs.
For Scarlett, she’s endured embarrassment, depression and anxiety as a result of having IBS, so she’s shared some easy ways to manage having IBS – both in a physical and mental capacity.
1. Go running
“This is the key that, in my eyes, unlocks the door to wellness. Going for a run when you’ve got stomach cramps is probably the last thing you want to do, but I promise it helps. Exercise is particularly good for those who experience constipation as a result of their IBS – it gets things moving! Remember: find a type of exercise that suits your lifestyle and make the time each day, or every other day to enjoy it.”
2. Stress less
3. Understand fibre intake
4. Forget about everyone else
6. Talk about it
7. Keep a diary
8. Turn up the heat
9. Drink tea
10. Its okay to have a bad day
What Causes Bloating In The Stomach
Gas is a natural byproduct of digestion, but too much intestinal gas means your digestion is gone awry. While you can ingest gasses by swallowing air or drinking carbonated beverages, these gasses mostly escape through belching before they reach your intestines. Gasses in your intestines are mostly produced by gut bacteria digesting carbohydrates, in a process called fermentation.
If theres too much fermentation going on, its because too many carbohydrates werent naturally absorbed earlier in the digestive process, before reaching those gut bacteria. That could be for several reasons. Maybe you just ate too much too fast for proper digestion. Or you might have a specific food intolerance or gastrointestinal disease. Some possible causes include:
These can include solids, liquids, and gas. Digestive contents can build up in your digestive system when there is a backup or restriction in your digestive tract or when the muscles that move digestive contents along are somehow impaired. Any build-up of digestive contents along the digestive tract will leave less room for normal amounts of gas to process through. It also leaves less room for other things in your abdomen, including circulatory fluids and fat, making everything feel tighter. Causes of build-up can include:
What Does Inflammation Have To Do With Bloating
Inflammation has a LOT to do with bloating. So much, in fact, that Ive dedicated a video to the topic, which you can watch here.
Ive also written several posts about inflammation because it really can wreak havoc on your health.
- Take a look at 18 Top Anti-Inflammatory Foods to see some of the foods best for helping to reduce inflammation and bloat.
- On the other end of the coin, youll find 10 Foods that Cause Inflammation. Find out what to avoid and why.
- If you need help with all of this, start off on the right foot with my 5-Day Anti-Inflammatory Diet Meal Plan.
I hope you find some of this information helping! If you are struggling with the discomforts of bloating, relook at the 10 simple tips Ive outlined above and try them out. Even bit by bit is fine.
The more steps you take, the better youll feel. Guaranteed!
This post contains affiliate links to products I use regularly and highly recommend.
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Binge Drinking Causes Acid
Moderate drinking will not hurt your digestive system, but binge drinking increases acid production in your stomach, and can cause heartburn and aggravate other digestive disorders.
Binge drinking is defined as drinking 8 or more units of alcohol in 1 session for men, and drinking more than 6 units in 1 session for women.
Can Stress Cause Other Gastrointestinal Problems
Bloating rarely comes in isolation and can often be attributed to imbalances in the microflora, which can be caused or worsened by daily life stress. During prolonged periods of stress gut microbiome diversity is impacted.
Gut microbiome diversity is a key indicator over the health of the microbiome. Once diversity of key bacteria is lost then the function of the entire ecosystem is impacted.
This may then lead to:
- Increased risk of digestive issues such as IBS
- Increased risk of inflammatory bowel conditions such as Crohns and Ulcerative Colitis
- Disruption of the gut-brain axis and the stress response. For example, increasing how sensitive we are to stress.
- Increased risk of metabolic conditions such as type 2 diabetes and obesity
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How To Reduce Stress Bloating
As you seem to begin the afternoon, get nervous, or prepare to consume a meal, Spire has exercises for you. In what they call fosters, these exercises will have you trace breathing patterns in an attempt. Integration-wise, Spire functions with Apples HealthKit, your preferred calendar, in Addition to Google Maps.
Past heart rate, your frame of mind may be monitored through your breathing routines. Spire was created in your mind with all the wellness and health marketplace, filling the gap that wearables have to fix. Spire was made to monitor your breathing just like the way to most physical fitness trackers will monitor measures and heart rate.
After following along with the directions that are trackers, I did actually feel calm. I took a couple of minutes to rest away from the origin of the strain or work to breath as I progressed through my afternoon getting buzzed while the device believed I might be getting stressed. Yes, it seems absurd, but it functioned. Therefore, if you are into yoga, Spire will be more.How To Reduce Stress Bloating
Maybe. It might seem that is only one device, after doing some digging. Problems are shown by A fast look via Amazon reviews it might seem that the client support of Spire altered the devices that are problematic.
Dont Have Dinner Late
Eating too late at night can make you feel bloated. And no one likes to go to bed on a full stomach. Not to mention the strain on your digestive system! And it can lead to weight gain.
Thats one thing I like about Intermittent Fastingwith my 4 to 5-hour window of eating from 11:30 am to 4 pm ish, theres no late-night eating for me. Learn all about Intermittent Fasting here.
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Eat More Fiber And Avoid Refined Flour
Foods made with white flour like white bread, white pasta, and white rice are relatively low in fiber and may cause you to get a little, uh, backed up. Instead, opt for whole-grain varieties. A simple switch from white bread to whole wheat or from white rice to brown will keep things moving along smoothly.
High fiber foods that are free of indigestible fibers mentioned before include:
- Whole grain bread
How Common Is Stomach Bloating
Between 10% and 25% of otherwise healthy people complain of occasional abdominal bloating. As many as 75% describe their symptoms as moderate to severe. About 10% say they experience it regularly. Among those diagnosed with irritable bowel syndrome , it may be as much as 90%. Up to 75% of women experience bloating before and during their period. Only 50% of people who experience bloating also report a distended abdomen.
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Why Do You Get A Bloated Stomach
Bloat sneaks up on you in surprising ways, depending on what you eat, certain habits you have, and even specific medical conditions. For example, bloating can be a result of digestive distress from eating certain foods , eating habits that cause you to take in more air, and even certain conditions such as a weak heart or being pregnant can all contribute to water retention.
Women can also retain water while they’re menstruating. Those who have irritable bowel syndrome can also experience uncomfortable bouts of bloating after eating foods that contain FODMAPS or during moments of stress.
Eat Slowly So You Don’t Gulp Air
When you finally get home after a long day, you’re totally famishedwe get it. But that doesn’t mean you should scarf down your dinner in a hurry. Eating too quickly causes you to swallow excess air, which can lead to uncomfortable gas and bloating. Slowing down the chewing with your mouth closed, on the other hand, can have the opposite effect. Fight off the urge to engorge your entire meal by snacking on something like a small piece of fruit or an ounce of nuts before dinner is ready.
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Rule Out Medical Conditions
In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.
Inflammatory bowel disease, including Crohns disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome , can also cause this symptom.
People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.
Higher Cortisol Levels Linked To Abdominal Obesity
Higher long-term cortisol levels are strongly related to having abdominal obesity, according to a 2018 review study.
However, not all people with obesity have high cortisol levels. Researchers suggest genetics may play a role in glucocorticoid sensitivity.
Short-term stress can cause belly issues such as vomiting and diarrhea. Irritable bowel syndrome can be the result of long-term stress. If you already have IBS, stress can worsen gas and belly bloat.
There are two types of belly fat: subcutaneous fat and visceral fat.
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