How can you effectively reduce bloating. What dietary changes can alleviate digestive discomfort. Which lifestyle modifications help prevent abdominal bloating. Why does bloating occur and what are its common causes. When should you seek medical advice for chronic bloating.

Understanding the Root Causes of Bloating

Bloating is a common digestive issue that can significantly impact one’s quality of life. But what exactly causes this uncomfortable sensation? Bloating occurs when excess gas builds up in the digestive system, leading to a feeling of fullness and abdominal distension. Several factors contribute to this condition:

• Consumption of gas-producing foods
• Swallowing excess air while eating or drinking
• Food intolerances or sensitivities
• Imbalances in gut microbiome
• Underlying health conditions such as IBS or IBD
• Constipation
• Psychological stress

Is bloating always a sign of a serious health issue? Not necessarily. While occasional bloating is normal, persistent or severe symptoms may warrant medical attention. Understanding the root causes can help in developing effective strategies to combat this uncomfortable condition.

Identifying and Eliminating Trigger Foods

One of the most effective ways to reduce bloating is to identify and eliminate foods that trigger your symptoms. Common culprits include:

• Certain fruits and vegetables high in FODMAPs
• Whole grains
• Artificial sweeteners and sugar alcohols
• Carbonated beverages
• Dairy products (for those with lactose intolerance)

How can you pinpoint your personal trigger foods? Keeping a detailed food diary can be immensely helpful. Record what you eat and any symptoms you experience. Over time, patterns may emerge, helping you identify which foods to avoid or consume in moderation.

The Role of FODMAPs in Bloating

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are a group of short-chain carbohydrates that can be poorly absorbed in the small intestine. For some individuals, these compounds can lead to increased gas production and bloating. Common high-FODMAP foods include:

• Apples, pears, and watermelon
• Onions and garlic
• Beans and lentils
• Wheat and rye
• Milk and soft cheeses

Can eliminating FODMAPs completely solve bloating issues? While a low-FODMAP diet can be effective for many, it’s important to work with a healthcare professional or registered dietitian to ensure you’re still meeting your nutritional needs. Some high-FODMAP foods are also rich in essential nutrients, so a balanced approach is key.

Optimizing Eating Habits to Minimize Bloating

Beyond what you eat, how you eat can significantly impact bloating. Consider implementing these strategies:

1. Eat slowly and chew thoroughly to reduce air swallowing
2. Avoid drinking through straws, which can introduce extra air into your digestive system
3. Limit talking while eating to minimize air intake
4. Eat smaller, more frequent meals rather than large portions
5. Avoid lying down immediately after meals

Do these habits really make a difference? Research suggests that mindful eating practices can indeed help reduce bloating and other digestive discomforts. By being more conscious of how you eat, you can potentially alleviate symptoms and improve overall digestion.

The Power of Probiotics in Managing Bloating

Probiotics, often referred to as “good bacteria,” play a crucial role in maintaining gut health. These beneficial microorganisms can help restore balance to your gut microbiome, potentially reducing bloating and other digestive issues. Sources of probiotics include:

• Yogurt with live active cultures
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Probiotic supplements

Are all probiotics equally effective for bloating? Not necessarily. Different strains of probiotics may have varying effects on digestive health. Some studies suggest that certain strains, such as Lactobacillus acidophilus and Bifidobacterium lactis, may be particularly beneficial for reducing bloating. However, more research is needed to fully understand the optimal probiotic strains and dosages for specific digestive issues.

Prebiotics: Fuel for Your Gut Bacteria

While probiotics introduce beneficial bacteria to your gut, prebiotics provide the food these bacteria need to thrive. Prebiotic-rich foods include:

• Bananas
• Onions
• Garlic
• Leeks
• Asparagus
• Whole grains

How do prebiotics and probiotics work together? Think of prebiotics as fertilizer for your gut garden. By consuming both prebiotics and probiotics, you’re not only introducing beneficial bacteria but also providing them with the nourishment they need to flourish and support your digestive health.

Exercise and Physical Activity: Natural Remedies for Bloating

Regular physical activity can be a powerful tool in combating bloating. Exercise helps stimulate digestion and promotes regular bowel movements, which can alleviate gas and bloating. Some effective forms of exercise for digestive health include:

• Brisk walking
• Yoga, particularly poses that target the abdominal area
• Light jogging
• Swimming
• Cycling

How much exercise is needed to see benefits? Even short bouts of activity can help. Aim for at least 30 minutes of moderate exercise most days of the week. This not only aids digestion but also provides numerous other health benefits.

Specific Exercises to Target Bloating

Certain exercises can be particularly effective in alleviating bloating:

1. Child’s Pose: This yoga position gently massages the abdominal organs, potentially aiding digestion.
2. Cat-Cow Stretch: This movement can help stimulate the digestive tract and relieve gas.
3. Torso Twists: Twisting movements can help massage the internal organs and potentially release trapped gas.
4. Abdominal Massage: Gently massaging your abdomen in a clockwise direction can help stimulate digestion and relieve bloating.

Remember, while exercise can be beneficial, it’s important to listen to your body. If you experience discomfort or pain during any exercise, stop and consult with a healthcare professional.

Stress Management: A Key Factor in Reducing Bloating

The connection between stress and digestive health is well-established. Chronic stress can disrupt the delicate balance of your gut microbiome and exacerbate bloating symptoms. Implementing stress-reduction techniques can be an effective strategy in managing bloating. Consider incorporating these practices into your daily routine:

• Meditation and mindfulness exercises
• Deep breathing techniques
• Regular exercise
• Adequate sleep
• Engaging in hobbies or activities you enjoy
• Seeking support from friends, family, or a mental health professional

How does stress impact digestion? Stress triggers the “fight or flight” response in your body, diverting blood flow away from the digestive system. This can slow digestion, potentially leading to bloating and other gastrointestinal discomforts. By managing stress, you can help your body maintain optimal digestive function.

The Gut-Brain Connection

The relationship between your gut and brain, often referred to as the gut-brain axis, plays a crucial role in digestive health. This bidirectional communication system means that stress can affect your gut, and conversely, gut issues can impact your mental state. Understanding this connection emphasizes the importance of a holistic approach to managing bloating, addressing both physical and psychological factors.

Hydration: A Simple Yet Effective Anti-Bloating Strategy

Proper hydration is essential for optimal digestive function and can play a significant role in reducing bloating. Adequate fluid intake helps:

• Prevent constipation, a common cause of bloating
• Support the efficient movement of food through the digestive tract
• Flush out excess sodium, which can contribute to fluid retention and bloating
• Maintain a healthy balance of gut bacteria

How much water should you drink to combat bloating? While individual needs vary, a general guideline is to aim for about 8 glasses (64 ounces) of water per day. However, factors such as climate, physical activity, and overall health can influence your hydration needs.

Beyond Plain Water: Hydrating Alternatives

While water is the best choice for hydration, other beverages can contribute to your daily fluid intake:

• Herbal teas, particularly peppermint or ginger tea, which may have additional digestive benefits
• Infused water with cucumber, lemon, or mint for added flavor
• Coconut water, which also provides electrolytes
• Clear broths or soups

Are all fluids equally beneficial for hydration? Not necessarily. It’s best to limit or avoid beverages that can contribute to bloating, such as carbonated drinks or those high in sugar or artificial sweeteners. Additionally, while caffeine and alcohol can have a mild diuretic effect, moderate consumption of coffee or tea can still contribute to your daily fluid intake.

Natural Remedies and Supplements for Bloating Relief

Several natural remedies and supplements have shown promise in alleviating bloating symptoms. While more research is needed to fully understand their efficacy, many people find relief with these options:

• Peppermint oil: Known for its antispasmodic properties, peppermint oil may help relax the digestive tract and reduce bloating.
• Ginger: This root has been used for centuries to aid digestion and reduce nausea.
• Fennel seeds: Chewing on fennel seeds after meals is a traditional remedy for bloating and gas.
• Activated charcoal: Some studies suggest it may help absorb excess gas in the digestive tract.
• Digestive enzymes: These supplements can help break down food more efficiently, potentially reducing bloating.

Do these natural remedies work for everyone? As with many aspects of health, individual responses can vary. It’s always best to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

The Role of Fiber in Managing Bloating

Fiber is crucial for digestive health, but its relationship with bloating can be complex. While some types of fiber can initially increase gas production and bloating, over time, a high-fiber diet can actually help reduce these symptoms by promoting regular bowel movements and feeding beneficial gut bacteria. Key points to remember about fiber and bloating:

• Increase fiber intake gradually to allow your body to adjust
• Ensure adequate hydration when consuming high-fiber foods
• Consider both soluble and insoluble fiber sources for optimal digestive health
• Some individuals may find certain high-fiber foods more problematic than others, so pay attention to your body’s responses

How much fiber should you aim for? The general recommendation is 25-30 grams per day for adults. However, individual needs may vary based on age, gender, and overall health status.

When to Seek Medical Advice for Chronic Bloating

While occasional bloating is normal, persistent or severe symptoms may indicate an underlying health issue that requires professional attention. Consider consulting a healthcare provider if you experience:

• Chronic bloating that doesn’t respond to dietary or lifestyle changes
• Severe abdominal pain or discomfort
• Unexplained weight loss
• Changes in bowel habits, such as persistent diarrhea or constipation
• Blood in stool
• Nausea or vomiting
• Bloating accompanied by fever

What can you expect during a medical evaluation for bloating? Your healthcare provider may conduct a physical examination, review your medical history, and potentially order diagnostic tests such as blood work, stool analysis, or imaging studies. They may also recommend keeping a detailed food and symptom diary to help identify patterns or triggers.

Potential Underlying Conditions

Chronic bloating can sometimes be a symptom of more serious health conditions, including:

• Irritable Bowel Syndrome (IBS)
• Inflammatory Bowel Disease (IBD), such as Crohn’s disease or ulcerative colitis
• Celiac disease
• Small Intestinal Bacterial Overgrowth (SIBO)
• Gastroparesis
• Certain types of cancer, particularly ovarian cancer in women

Early diagnosis and treatment of these conditions can significantly improve outcomes and quality of life. Therefore, it’s crucial not to ignore persistent digestive symptoms.

Bloating, while common, doesn’t have to be a constant companion in your life. By understanding its causes, implementing dietary and lifestyle changes, and seeking appropriate medical care when needed, you can effectively manage and reduce bloating symptoms. Remember, everyone’s digestive system is unique, so what works for one person may not work for another. Be patient with your body, stay attuned to its signals, and don’t hesitate to seek professional guidance on your journey to better digestive health.

12 Proven Ways to Reduce or Stop Bloating

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Determining the cause of bloating, doing exercise, and limiting triggering foods may help reduce the symptoms of bloating and prevent uncomfortable episodes.

Abdominal bloating is a common problem, often triggered by a large meal or a gas-producing food. It can also result from gut sensitivity due to emotional changes, alterations to the gut microbiome, and various underlying health conditions.

Sometimes it’s due to a food sensitivity or food intolerance, or you might have an underlying health condition, for instance, irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). Chronic bloating that causes moderate to severe symptoms can affect a person’s overall wellbeing and quality of life.

Here are 12 science-backed ways you can reduce or eliminate bloating.

Gases like oxygen, carbon dioxide, nitrogen, and methane enter your gut when you swallow air and food food ferments in your large intestine. This leads to increased gas.

Possible causes include:

• eating foods that contain compounds that ferment in your colon, such as fiber, sugar alcohols, and FODMAPs
• a food intolerance, such as a lactose or fructose intolerance
• swallowing excess air, for example, when chewing gum
• fluid retention in the abdomen, for instance, due to heart disease or liver failure
• constipation
• imbalances in your gut microbiome, the ecosystem of bacteria living in your gut
• ileus, when the bowel stops moving food forward due to surgery, medication use, or other causes
• having a health condition, such as IBD, IBS, or endometriosis
• a bowel obstruction, which may also involve vomiting and constipation
• psychological stress

If you have frequent, severe, or persistent bloating, it’s important to seek medical advice.

Find support at PlushCare

Summary

Bloating is triggered by many dietary and lifestyle factors, but identifying the cause can help reduce or eliminate symptoms.

Some food and dietary habits may increase the risk of bloating.

They include:

• certain fruits, vegetables, and grains
• some sweeteners
• carbonated drinks
• drinking through a straw
• chewing gum
• eating a large meal
• consuming beverages while eating

Some foods — such as fruits, vegetables, and whole grains — can cause bloating but also provide essential nutrients. If you’re introducing them into the diet, do so gradually to reduce the risk of symptoms. It may also help if you wait an hour before eating fruit or having a drink after a meal.

Keeping a food diary may help you identify which foods and habits seem to cause your symptoms so that you can avoid them or manage how you consume them.

Which foods and drinks can help prevent bloating?

Summary

Some foods and dietary habits can increase the risk of bloating. Limiting these foods and practices may alleviate symptoms.

Lactose is a sugar found in milk.

Your body needs an enzyme called lactase to break down lactose. If you don’t produce enough lactase to do this, you may have a lactose intolerance.

With lactose intolerance, lactose passes through your gut, pulling in more water until it reaches your colon, where it’s fermented by bacteria and releases gas. This may lead to bloating, stomach pain, increased flatulence, and belching.

If you suspect you have lactose intolerance, reducing your dairy intake may help. However, it’s best to speak with a doctor first, as dairy products also providecalcium, A and B vitamins, magnesium, potassium, zinc, phosphorus, protein, and other key nutrients.

Alternatives with lower lactose levels or no lactose include:

• yogurt
• aged cheeses
• lactose-free dairy products
• non-dairy alternatives, such as almond milk, although they may not have the same nutritional profile as dairy

What are some lactose-free foods?

Summary

Lactose intolerance causes multiple digestive symptoms, including bloating. If you’re lactose intolerant, it’s best to avoid or limit dairy products.

Constipation can lead to bloating because it can slow the outlet of gas as well as feces. Also, the longer certain substances spend in the gut, such as lactose, the more fermentation by bacteria can take place, increasing the amounts of gas.

Ways of managing constipation include:

• eating high-fiber foods
• drinking plenty of fluids
• exercising regularly
• checking if current medications are making constipation worse
• using over-the-counter remedies
• asking a doctor about prescription medications

It’s best to add extra fiber gradually, otherwise bloating might become worse until your body adjusts.

Get some tips for fast constipation relief

Summary

Constipation may cause or exacerbate symptoms of bloating. Increased fiber and fluid intake, as well as physical activity, are effective natural treatments.

Bloating is a common symptom of IBS, along with abdominal discomfort, diarrhea, and constipation.

Research has suggested that limiting certain carbs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — may reduce bloating and other IBS symptoms.

Foods high in FODMAPs include:

• Grains: wheat and rye
• Dairy: milk, yogurt, and cheese
• Fruit: apples, pears, mangoes, peaches fruit juice, and dried fruits
• Vegetables: Brussels sprouts, cabbage, asparagus, onions, leeks, zucchini and green beans
• Pulses: lentils and legumes
• Other: sugar-free gum and honey

In a low FODMAP diet, you will eliminate certain foods for several weeks then gradually reintroduce them, monitoring their effect.

Summary

FODMAPS are poorly digested fermentable short-chain carbs found in a wide variety of foods. They ferment in your large intestine, producing gas. A low-FODMAP diet may relieve bloating in some people.

Some research suggests probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut.

In turn, this may reduce bloating and other symptoms common to IBS.

They are available as supplements but also occur naturally in some foods, such as:

• yogurt
• sauerkraut
• kimchi
• kombucha
• miso
• pickles

Still, most studies have focused on people with IBS, and the evidence is mixed. The results may depend on individual factors and the types of probiotic strains they consume.

What are the best probiotic supplements?

Summary

Probiotics may improve the bacterial environment in your gut, which may counteract bloating — especially if you have IBS.

Eating large meals and salty or fatty foods may contribute to bloating in the following ways:

• Large portions may stretch your stomach and lead to the pooling of gases and solids in the gut.
• High levels of carbs in the gut that are hard to digest will increase fermentation and therefore gas.
• A high salt intake can lead to water retention in the gut, producing feelings of bloating.
• Fats and refined carbs take longer to digest. The longer they spend in the gut, the more chance there is of gas and bloating.

Reducing portion sizes and limiting your intake of foods high in salt and fat — such as fried foods, chips, and chocolate — may help manage bloating.

Get some tips on managing portion size

Summary

Large meals and foods high in salt or fat may contribute to bloating by increasing the production and retention of gas and water in your bowels. Limiting your portion sizes and your intake of foods high in salt and fat may relieve symptoms.

Peppermint as supplements or in other forms may help with digestion.

In 2016, for instance, 72 people with IBS took 180 mg of peppermint oil capsules three times per day for 4 weeks. They reported improvements in bloating and other symptoms.

However, more studies are needed to confirm the usefulness of peppermint for bloating.

Summary

Some evidence indicates that peppermint oil combats bloating and distension in people with IBS, but more research is necessary.

Swallowing excessive amounts of air, known as aerophagia, can cause bloating.

You may swallow air if you:

• eat too fast
• chew gum
• drink carbonated beverages

Summary

Avoiding rapid eating, chewing gum, and carbonated drinks may reduce bloating by lowering the amount of gas in your gut.

Light exercise, such as walking or cycling, may help reduce bloating after meals, according to some research from 2021 that focused on people with IBS.

Additionally, regular exercise can help manage stress, a risk factor for bloating and other abdominal symptoms.

Other benefits of exercise include weight management and a lower risk of heart disease and other chronic conditions. Current guidelines recommend doing at least 150 minutes per week of moderate-intensity exercise, such as brisk walking.

Learn more at Future

Summary

Light exercise like walking or cycling may help clear gas from your bowels and stomach, thereby reducing bloating.

Rapid weight gain can occur for various reasons and may increase the risk of bloating. Some research suggests that 25% of people who have recently gained weight experience bloating.

This may be due to visceral (emotional) changes linked to digestion through the gut-brain axis, which links digestive functions with those of the brain.

If you are concerned about sudden weight gain, it’s best to speak with a doctor. They can advise on weight management strategies and may investigate to see if there is an underlying cause.

Learn more at Noom

Summary

Recent weight gain can lead to bloating. If you have concerns about sudden weight gain and exercise and dietary measures don’t help, consider speaking with a doctor.

Bloating often involves a physiological reaction in the digestive system.

Typically, when you eat, your diaphragm rises and the front wall of your stomach contracts to create more space without pushing out your belly.

When bloating happens, the diaphragm — a muscle just below the ribs — presses down on the stomach, causing it to protrude.

It’s unclear why this occurs, but one possible solution is biofeedback.

This technique enables you to see how your muscles are reacting on a screen. By trying different movements, you can see what works well and what doesn’t. Some research suggests it may help you retrain your muscles to prevent bloating.

Learn more at Future

Summary

Some people’s bloating may be caused by an abnormal muscle reflex. Biofeedback is a therapy that helps retrain these muscles to relax and relieves the symptoms of bloating and distension.

What relieves bloating fast?

Taking some light exercise, such as a walk, after eating may help reduce bloating in the short term.

Does drinking water help with bloating?

Water can help reduce the risk of constipation, which can be a cause of bloating. It is also beneficial for overall health.

However, if you’re prone to bloating, it’s best to avoid drinking anything while you’re eating, as this may increase the risk. Instead, wait for 1 hour after eating to have a drink of any kind.

Am I bloated or fat?

Bloating usually subsides as your body digests food, while additional body fat gain persists over time.

When the bloating goes down you will not notice that your weight is lower. If you lose body fat, you should see your weight fall.

However, bloating often occurs with recent weight gain, and it’s common in people with obesity, so they may happen together.

Does bloating cause weight gain?

Bloating has been linked to recent weight gain and often affects people with obesity, but there is no evidence that it leads to weight gain.

Bloating is a common condition caused by a wide range of dietary, lifestyle, and health factors.

Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce symptoms. If specific foods appear to trigger bloating, avoiding or eliminating these foods may help.

If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful.

To ensure that your nutrient needs are met and determine any other possible causes and treatments, it’s best to work with a registered dietitian (RD), gastroenterologist, or other healthcare professional when making significant changes to your diet.

If you need help finding a gastroenterologist, then check out our FindCare tool here.

Just one thing

Try this today: I always find that a light walk after eating helps reduce bloating and is a great way to get in some exercise and fresh air.

Was this helpful?

12 Proven Ways to Reduce or Stop Bloating

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Determining the cause of bloating, doing exercise, and limiting triggering foods may help reduce the symptoms of bloating and prevent uncomfortable episodes.

Abdominal bloating is a common problem, often triggered by a large meal or a gas-producing food. It can also result from gut sensitivity due to emotional changes, alterations to the gut microbiome, and various underlying health conditions.

Sometimes it’s due to a food sensitivity or food intolerance, or you might have an underlying health condition, for instance, irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). Chronic bloating that causes moderate to severe symptoms can affect a person’s overall wellbeing and quality of life.

Here are 12 science-backed ways you can reduce or eliminate bloating.

Gases like oxygen, carbon dioxide, nitrogen, and methane enter your gut when you swallow air and food food ferments in your large intestine. This leads to increased gas.

Possible causes include:

• eating foods that contain compounds that ferment in your colon, such as fiber, sugar alcohols, and FODMAPs
• a food intolerance, such as a lactose or fructose intolerance
• swallowing excess air, for example, when chewing gum
• fluid retention in the abdomen, for instance, due to heart disease or liver failure
• constipation
• imbalances in your gut microbiome, the ecosystem of bacteria living in your gut
• ileus, when the bowel stops moving food forward due to surgery, medication use, or other causes
• having a health condition, such as IBD, IBS, or endometriosis
• a bowel obstruction, which may also involve vomiting and constipation
• psychological stress

If you have frequent, severe, or persistent bloating, it’s important to seek medical advice.

Find support at PlushCare

Summary

Bloating is triggered by many dietary and lifestyle factors, but identifying the cause can help reduce or eliminate symptoms.

Some food and dietary habits may increase the risk of bloating.

They include:

• certain fruits, vegetables, and grains
• some sweeteners
• carbonated drinks
• drinking through a straw
• chewing gum
• eating a large meal
• consuming beverages while eating

Some foods — such as fruits, vegetables, and whole grains — can cause bloating but also provide essential nutrients. If you’re introducing them into the diet, do so gradually to reduce the risk of symptoms. It may also help if you wait an hour before eating fruit or having a drink after a meal.

Keeping a food diary may help you identify which foods and habits seem to cause your symptoms so that you can avoid them or manage how you consume them.

Which foods and drinks can help prevent bloating?

Summary

Some foods and dietary habits can increase the risk of bloating. Limiting these foods and practices may alleviate symptoms.

Lactose is a sugar found in milk.

Your body needs an enzyme called lactase to break down lactose. If you don’t produce enough lactase to do this, you may have a lactose intolerance.

With lactose intolerance, lactose passes through your gut, pulling in more water until it reaches your colon, where it’s fermented by bacteria and releases gas. This may lead to bloating, stomach pain, increased flatulence, and belching.

If you suspect you have lactose intolerance, reducing your dairy intake may help. However, it’s best to speak with a doctor first, as dairy products also providecalcium, A and B vitamins, magnesium, potassium, zinc, phosphorus, protein, and other key nutrients.

Alternatives with lower lactose levels or no lactose include:

• yogurt
• aged cheeses
• lactose-free dairy products
• non-dairy alternatives, such as almond milk, although they may not have the same nutritional profile as dairy

What are some lactose-free foods?

Summary

Lactose intolerance causes multiple digestive symptoms, including bloating. If you’re lactose intolerant, it’s best to avoid or limit dairy products.

Constipation can lead to bloating because it can slow the outlet of gas as well as feces. Also, the longer certain substances spend in the gut, such as lactose, the more fermentation by bacteria can take place, increasing the amounts of gas.

Ways of managing constipation include:

• eating high-fiber foods
• drinking plenty of fluids
• exercising regularly
• checking if current medications are making constipation worse
• using over-the-counter remedies
• asking a doctor about prescription medications

It’s best to add extra fiber gradually, otherwise bloating might become worse until your body adjusts.

Get some tips for fast constipation relief

Summary

Constipation may cause or exacerbate symptoms of bloating. Increased fiber and fluid intake, as well as physical activity, are effective natural treatments.

Bloating is a common symptom of IBS, along with abdominal discomfort, diarrhea, and constipation.

Research has suggested that limiting certain carbs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — may reduce bloating and other IBS symptoms.

Foods high in FODMAPs include:

• Grains: wheat and rye
• Dairy: milk, yogurt, and cheese
• Fruit: apples, pears, mangoes, peaches fruit juice, and dried fruits
• Vegetables: Brussels sprouts, cabbage, asparagus, onions, leeks, zucchini and green beans
• Pulses: lentils and legumes
• Other: sugar-free gum and honey

In a low FODMAP diet, you will eliminate certain foods for several weeks then gradually reintroduce them, monitoring their effect.

Summary

FODMAPS are poorly digested fermentable short-chain carbs found in a wide variety of foods. They ferment in your large intestine, producing gas. A low-FODMAP diet may relieve bloating in some people.

Some research suggests probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut.

In turn, this may reduce bloating and other symptoms common to IBS.

They are available as supplements but also occur naturally in some foods, such as:

• yogurt
• sauerkraut
• kimchi
• kombucha
• miso
• pickles

Still, most studies have focused on people with IBS, and the evidence is mixed. The results may depend on individual factors and the types of probiotic strains they consume.

What are the best probiotic supplements?

Summary

Probiotics may improve the bacterial environment in your gut, which may counteract bloating — especially if you have IBS.

Eating large meals and salty or fatty foods may contribute to bloating in the following ways:

• Large portions may stretch your stomach and lead to the pooling of gases and solids in the gut.
• High levels of carbs in the gut that are hard to digest will increase fermentation and therefore gas.
• A high salt intake can lead to water retention in the gut, producing feelings of bloating.
• Fats and refined carbs take longer to digest. The longer they spend in the gut, the more chance there is of gas and bloating.

Reducing portion sizes and limiting your intake of foods high in salt and fat — such as fried foods, chips, and chocolate — may help manage bloating.

Get some tips on managing portion size

Summary

Large meals and foods high in salt or fat may contribute to bloating by increasing the production and retention of gas and water in your bowels. Limiting your portion sizes and your intake of foods high in salt and fat may relieve symptoms.

Peppermint as supplements or in other forms may help with digestion.

In 2016, for instance, 72 people with IBS took 180 mg of peppermint oil capsules three times per day for 4 weeks. They reported improvements in bloating and other symptoms.

However, more studies are needed to confirm the usefulness of peppermint for bloating.

Summary

Some evidence indicates that peppermint oil combats bloating and distension in people with IBS, but more research is necessary.

Swallowing excessive amounts of air, known as aerophagia, can cause bloating.

You may swallow air if you:

• eat too fast
• chew gum
• drink carbonated beverages

Summary

Avoiding rapid eating, chewing gum, and carbonated drinks may reduce bloating by lowering the amount of gas in your gut.

Light exercise, such as walking or cycling, may help reduce bloating after meals, according to some research from 2021 that focused on people with IBS.

Additionally, regular exercise can help manage stress, a risk factor for bloating and other abdominal symptoms.

Other benefits of exercise include weight management and a lower risk of heart disease and other chronic conditions. Current guidelines recommend doing at least 150 minutes per week of moderate-intensity exercise, such as brisk walking.

Learn more at Future

Summary

Light exercise like walking or cycling may help clear gas from your bowels and stomach, thereby reducing bloating.

Rapid weight gain can occur for various reasons and may increase the risk of bloating. Some research suggests that 25% of people who have recently gained weight experience bloating.

This may be due to visceral (emotional) changes linked to digestion through the gut-brain axis, which links digestive functions with those of the brain.

If you are concerned about sudden weight gain, it’s best to speak with a doctor. They can advise on weight management strategies and may investigate to see if there is an underlying cause.

Learn more at Noom

Summary

Recent weight gain can lead to bloating. If you have concerns about sudden weight gain and exercise and dietary measures don’t help, consider speaking with a doctor.

Bloating often involves a physiological reaction in the digestive system.

Typically, when you eat, your diaphragm rises and the front wall of your stomach contracts to create more space without pushing out your belly.

When bloating happens, the diaphragm — a muscle just below the ribs — presses down on the stomach, causing it to protrude.

It’s unclear why this occurs, but one possible solution is biofeedback.

This technique enables you to see how your muscles are reacting on a screen. By trying different movements, you can see what works well and what doesn’t. Some research suggests it may help you retrain your muscles to prevent bloating.

Learn more at Future

Summary

Some people’s bloating may be caused by an abnormal muscle reflex. Biofeedback is a therapy that helps retrain these muscles to relax and relieves the symptoms of bloating and distension.

What relieves bloating fast?

Taking some light exercise, such as a walk, after eating may help reduce bloating in the short term.

Does drinking water help with bloating?

Water can help reduce the risk of constipation, which can be a cause of bloating. It is also beneficial for overall health.

However, if you’re prone to bloating, it’s best to avoid drinking anything while you’re eating, as this may increase the risk. Instead, wait for 1 hour after eating to have a drink of any kind.

Am I bloated or fat?

Bloating usually subsides as your body digests food, while additional body fat gain persists over time.

When the bloating goes down you will not notice that your weight is lower. If you lose body fat, you should see your weight fall.

However, bloating often occurs with recent weight gain, and it’s common in people with obesity, so they may happen together.

Does bloating cause weight gain?

Bloating has been linked to recent weight gain and often affects people with obesity, but there is no evidence that it leads to weight gain.

Bloating is a common condition caused by a wide range of dietary, lifestyle, and health factors.

Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce symptoms. If specific foods appear to trigger bloating, avoiding or eliminating these foods may help.

If you have IBS, a low FODMAP diet — and potentially products like probiotics or peppermint oil — may be helpful.

To ensure that your nutrient needs are met and determine any other possible causes and treatments, it’s best to work with a registered dietitian (RD), gastroenterologist, or other healthcare professional when making significant changes to your diet.

If you need help finding a gastroenterologist, then check out our FindCare tool here.

Just one thing

Try this today: I always find that a light walk after eating helps reduce bloating and is a great way to get in some exercise and fresh air.

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Why, with proper nutrition, it can swell the stomach

On the way, I had to save readers from the misogynistic style of the authors of the “testosterone” blog.

An article on this (seemingly unexpected) topic appeared on T-Nation. We looked and thought, why not translate it for the readers of Zozhnik.

Almost all popular diets give one general advice: Eat more fiber. However, it is possible that this is what causes your stomach to increase in size.

“If you want to lose fat, eat as many vegetables as possible”

That’s what most nutrition experts say. Sounds perfectly logical, right?
Vegetables are low in calories (the vast majority are only 40 to 70 kcal/100 g) and take up more space in the stomach. By doing so, they replace the calories you would otherwise get from unhealthy foods.

What could be the problem? It consists of slow intestinal motility (movement of feces through the intestines) and all the “cute” symptoms that come with it, such as bloated belly and abdominal pain.

If the above symptoms are not familiar to you, consider yourself very lucky. A diet high in vegetables is likely to work for you. However, a growing number of people are noticing that diets with this approach (“salad for every meal!”), On the contrary, lead to constipation and an increasing waist width.

All the same experts who recommend high fiber diets are also likely to tell you to do a bunch of tests and studies of the digestive organs, because the problem seems to lie in yourself , but not in the diet.

However, even without taking into account the results of the tests, the solution can be universal.
If your digestion gets worse with the addition of large portions of fiber to your diet, it may improve if you reduce your fiber intake . Sounds like a crazy idea!

Stool study

Medical researchers studied 63 people suffering from idiopathic constipation.

Medical science under idiopathic constipation means a disease associated with impaired motility of the colon of unknown etiology. This means that there is simply no direct reason for the difficulty in removing feces.

Subjects were instructed to eliminate fiber entirely from their diet for 2 weeks and then increase the amount of fiber in their servings to a level acceptable to them.

At 1 month and again at 6 months after the start of the experiment, the researchers measured both the amount of fiber consumed by participants and unpleasant symptoms, including difficulty with bowel movements, pain and bloating in the abdomen.

6-month follow-up: 41 of the participants chose to remain on a no-fiber diet, 16 chose to increase their dietary fiber only slightly while remaining on a low-fiber diet, and 6 returned to a high-fiber diet .

Those who chose to return to their previous diet continued to experience constipation. The rest noted an improvement in intestinal motility. The frequency of stools in patients who refused fiber increased from 1 time on average every 3-4 days to 1 time per day.

Fiber Conclusions

It is commonly believed that increasing dietary fiber will improve both toileting and frequency, but this is not true for all people.

Low intestinal motility is a common problem in those whose diet includes a large amount of high-fiber vegetables. If the intestines cease to be mobile, your stomach will increase, regardless of whether you are thin or overweight.

In this regard, pay attention to the behavior of your bowels. Defecation should not be difficult, painful or irregular. If they occur less than three times a week, doctors call your condition constipation.

Persistent bloating may be a reason to reevaluate your fiber intake.

If you are not prone to constipation, feel free to eat vegetable salads. Consumption of low-calorie foods that give a long feeling of fullness has a positive effect on the process of losing weight. Just remember that there is always an opportunity to fill up even without huge amounts of fiber on the menu. One way is to increase the amount of protein at each meal.

Source: t-nation. com

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April 5, 2020

Most likely, nothing threatens you. But it’s still worth checking the symptoms.

When to see a doctor as soon as possible

Schedule an urgent visit to a gastroenterologist or a therapist if you have a feeling of fullness in your stomach on a regular basis, almost every day. And especially if there are additional symptoms:

• blood in the stool;
• prolonged constipation or diarrhoea;
• any change in frequency of bowel movements;
• weight loss without changing anything in your diet or exercise;
• persistent or intermittent nausea and vomiting.

Call 911 immediately (103, 112) or go to the nearest emergency room if bloating is accompanied by:

• persistent abdominal pain;
• burning pain in the chest.

All of these can be symptoms of deadly conditions up to intestinal tumors or heart attacks.

However, the really dangerous causes of bloating are very rare. If there are no threatening signs, most likely everything is fine with you.

And in order to prevent a bursting sensation from appearing in the future, it is enough to understand its causes and slightly change your eating habits and lifestyle.

Where does bloating come from and what to do about it

Here are the most common causes and how to fix them.

1. You overeat

The stomach is a rather small organ. According to various sources, in a stretched state, it is able to accommodate from 1 to 4 liters of food – food and drinks. If you overeat, the walls of your stomach stretch beyond measure. And you feel heaviness, your stomach is bursting.

What to do

Try to reduce portion sizes. If you are not full, eat more often – up to 5-6 times a day. But don’t push more into your stomach than it can hold.

2. You swallow air while eating or drinking

People who like to chat at dinner often suffer from this. When you talk and eat at the same time, a portion of air enters your esophagus with each bite. The same thing happens when you chew gum, suck on a lollipop, drink through a straw.

What to do

Observe the rule “I am deaf and dumb when I eat”. Give up foods and habits that make you gasp for air.

3. You chew your food badly or eat too fast

This causes you to swallow large chunks. They expand the esophagus, and therefore air enters the stomach.

What to do

Make sure that food is well chewed. By the way, many people eat too quickly, in large chunks, when they are under stress. Try to learn how to manage your emotions.

4. You eat fatty foods

Fat takes longer to digest than proteins or carbohydrates. Therefore, the stomach does not empty for a long time.

What to do

Try limiting fat in your diet.

5. You have a food allergy or food intolerance

These two conditions are sometimes similar but have different mechanisms of development. An allergy is a powerful reaction of the immune system to an allergen irritant. Food intolerance, on the other hand, has genetic causes: the body simply does not perceive this or that product and reacts to its appearance with the development of chronic inflammation.

However, in the context of bloating, the body’s reaction to “inappropriate” foods is the same: they can cause excessive gas formation in the intestines.

These are the products and their ingredients that can be dangerous:

• Lactose. This is the name of the main carbohydrate in dairy products.
• Fructose. These are sugars, which are especially rich in sweet fruits (bananas, grapes) and honey.
• Eggs. Excess gas and bloating are the main symptoms of an egg allergy.
• Gluten. This is a protein found in cereal seeds, especially in wheat, rye, and barley. Its excess consumption can lead to various digestive symptoms, including bloating.

What to do

Try to keep track of what you ate before you had a bursting feeling in the stomach and intestines. Maybe it’s really a food intolerance.

Nicola Shubrook

nutritionist interviewed by NetDoctor

If you suspect you have an intolerance to certain foods, stop eating them completely for at least 21 days and see if your symptoms improve.

6. You consume foods that cause excessive gas

These foods include:

• carbonated drinks, including beer;
• products containing artificial sweeteners – aspartame, sucralose, sorbitol, xylitol;
• certain high-fiber vegetables and fruits – legumes (beans, peas, lentils), cabbage (white, Brussels sprouts, cauliflower), carrots, apples, apricots, prunes;
• fiber supplements.

What to do

Try cutting out gassy foods for a while and see how you feel. If you manage to find a product that provokes bloating, it is not necessary to refuse it at all – just limit its use.

You can try to supplement the diet with foods that, on the contrary, reduce the formation of gas.

Elena Kalen

nutritionist

To eliminate bloating, you can use fermented milk products: natural yogurt, kefir, fermented baked milk. They contain beneficial bacteria that help digest food. With bloating, it is worth eating porridge. Oatmeal helps to normalize digestion, and buckwheat porridge improves intestinal motility. The most popular home remedy for flatulence is dill. You can add it to salads to prevent bloating or brew a decoction of dill seeds.

7. You have constipation

Normally, there is gas in the digestive system. When there are too many of them, they leave through the anus. But with constipation, the passage of gases is difficult. They accumulate in the intestines and provoke bloating.

What to do

Understand the causes of constipation.