How can you effectively reduce bloating. What are the main causes of abdominal discomfort. Which dietary changes can alleviate bloating symptoms. Why does exercise help with bloating. How does stress impact digestive health.

Understanding the Root Causes of Bloating

Bloating is a common digestive issue that can cause discomfort and affect one’s quality of life. To effectively address this problem, it’s crucial to understand its underlying causes. Bloating occurs when excess gas builds up in the digestive tract, leading to a distended abdomen and feelings of fullness or pressure.

Common causes of bloating include:

• Consuming fermentable foods high in fiber or sugar alcohols
• Food intolerances, such as lactose or fructose intolerance
• Swallowing excess air while eating or drinking
• Fluid retention in the abdomen
• Constipation
• Imbalances in gut microbiome
• Underlying health conditions like IBS or IBD
• Psychological stress

Can certain foods trigger bloating? Yes, some foods are more likely to cause bloating in susceptible individuals. These include certain fruits and vegetables, whole grains, carbonated drinks, and artificial sweeteners. However, it’s important to note that many of these foods also provide essential nutrients, so eliminating them entirely may not be the best approach.

Identifying and Managing Food Triggers

One of the most effective ways to reduce bloating is to identify and manage your personal food triggers. Keeping a food diary can help you track which foods seem to cause or exacerbate your symptoms. Once you’ve identified potential triggers, you can try eliminating or reducing them to see if your symptoms improve.

Some common food triggers for bloating include:

1. Dairy products (for those with lactose intolerance)
2. High-FODMAP foods (fermentable carbohydrates found in certain fruits, vegetables, and grains)
3. Carbonated beverages
4. Artificial sweeteners
5. Beans and lentils
6. Cruciferous vegetables like broccoli and cauliflower

Is it necessary to completely eliminate trigger foods? Not always. In many cases, you can manage trigger foods by consuming them in smaller quantities, preparing them differently, or eating them alongside other foods that help mitigate their effects. For example, if dairy causes bloating, you might try lactose-free alternatives or consume dairy products with a lactase enzyme supplement.

The Role of Dietary Fiber in Reducing Bloating

Fiber plays a crucial role in digestive health, but its relationship with bloating can be complex. While some types of fiber can contribute to gas production and bloating, adequate fiber intake is essential for maintaining regular bowel movements and preventing constipation-related bloating.

How can you incorporate fiber into your diet without exacerbating bloating? Here are some tips:

• Increase fiber intake gradually to allow your digestive system to adjust
• Focus on soluble fiber sources, which are generally better tolerated
• Stay well-hydrated to help fiber move through your digestive system
• Consider taking a probiotic supplement to support healthy gut bacteria

Are all types of fiber equally likely to cause bloating? No, some types of fiber are more fermentable than others, meaning they’re more likely to produce gas as they’re broken down by gut bacteria. Soluble fibers, found in foods like oats, chia seeds, and psyllium husk, are often better tolerated than insoluble fibers found in wheat bran and some vegetables.

Hydration and Its Impact on Digestive Health

Proper hydration is essential for overall health, including digestive function. Adequate fluid intake can help prevent constipation, which is a common cause of bloating. Moreover, staying hydrated can help your body flush out excess sodium, which can contribute to fluid retention and bloating.

How much water should you drink to prevent bloating? While individual needs vary, a general guideline is to aim for 8-10 cups (64-80 ounces) of fluid per day. This can come from water, herbal teas, and water-rich foods like fruits and vegetables.

Does the timing of fluid intake matter? Yes, to some extent. Drinking large amounts of fluid with meals can dilute stomach acid and potentially slow digestion, which may contribute to bloating in some people. Try sipping water between meals and limiting fluid intake to small amounts during meals to see if this helps reduce bloating.

Herbal Teas for Digestive Comfort

Certain herbal teas can be particularly beneficial for reducing bloating and supporting digestive health. Some options to consider include:

• Peppermint tea: Known for its antispasmodic properties
• Ginger tea: May help reduce inflammation and gas
• Fennel tea: Can help relax the digestive tract
• Chamomile tea: May help reduce stress and promote relaxation

Can herbal teas really make a significant difference in bloating? While more research is needed, many people find that certain herbal teas provide relief from bloating and other digestive discomforts. The warm liquid can also help stimulate digestion and promote bowel movements, which can alleviate bloating caused by constipation.

The Benefits of Regular Exercise for Digestive Health

Regular physical activity can play a significant role in reducing bloating and promoting overall digestive health. Exercise helps stimulate the muscles in your digestive tract, promoting more efficient movement of food and waste through your system. This can help prevent constipation and reduce gas buildup.

What types of exercise are most beneficial for reducing bloating? While any form of physical activity can be helpful, some particularly effective options include:

1. Brisk walking
2. Yoga, especially poses that focus on the abdomen
3. Swimming
4. Cycling
5. Light jogging

How much exercise is needed to see benefits? Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Even short bursts of activity, like a 10-minute walk after meals, can help stimulate digestion and reduce bloating.

The Connection Between Posture and Digestion

Your posture can have a surprising impact on your digestive function. Poor posture, especially when sitting for long periods, can compress your abdominal organs and slow digestion, potentially contributing to bloating. Practicing good posture and taking regular breaks to move and stretch can help improve digestion and reduce bloating.

What are some posture-improving exercises that can help with bloating? Consider incorporating these exercises into your routine:

• Shoulder blade squeezes
• Abdominal bracing
• Cat-cow stretches
• Standing backbends

Stress Management Techniques for Digestive Comfort

The connection between stress and digestive health is well-established. Chronic stress can disrupt the balance of gut bacteria, slow digestion, and increase sensitivity to gas and bloating. Implementing effective stress management techniques can help alleviate these issues and promote overall digestive comfort.

How does stress impact digestion? Stress triggers the “fight or flight” response, which can divert blood flow away from the digestive system and alter gut motility. This can lead to a range of digestive symptoms, including bloating, constipation, and diarrhea.

What are some effective stress management techniques for reducing bloating? Consider trying these approaches:

1. Mindfulness meditation
2. Deep breathing exercises
3. Progressive muscle relaxation
4. Regular exercise
5. Adequate sleep
6. Cognitive-behavioral therapy

Can stress reduction techniques really improve digestive symptoms? Yes, many studies have shown that stress management can significantly improve symptoms in people with functional gastrointestinal disorders like IBS, which often include bloating as a primary symptom.

The Potential Benefits of Probiotics and Digestive Enzymes

Probiotics and digestive enzymes are two supplements that may help alleviate bloating in some individuals. Probiotics are beneficial bacteria that can help restore balance to your gut microbiome, while digestive enzymes can aid in the breakdown of certain foods that may be difficult to digest.

How do probiotics help with bloating? Probiotics can help by:

• Improving the balance of gut bacteria
• Enhancing digestion and nutrient absorption
• Reducing inflammation in the gut
• Potentially alleviating symptoms of lactose intolerance

What about digestive enzymes? Digestive enzymes can be particularly helpful for people who have difficulty digesting certain foods. For example, lactase enzymes can help those with lactose intolerance, while alpha-galactosidase enzymes may help reduce gas production from beans and other legumes.

Are probiotic supplements effective for everyone? While many people benefit from probiotic supplements, their effectiveness can vary depending on the individual and the specific strains of bacteria used. It’s best to consult with a healthcare provider to determine if probiotics might be helpful for your situation.

Natural Sources of Probiotics and Digestive Enzymes

While supplements can be beneficial, many foods naturally contain probiotics or digestive enzymes. Incorporating these foods into your diet may help support digestive health and reduce bloating. Some options to consider include:

• Yogurt and kefir (probiotics)
• Sauerkraut and kimchi (probiotics)
• Pineapple (contains bromelain, a digestive enzyme)
• Papaya (contains papain, a digestive enzyme)
• Miso and tempeh (probiotics)

The Importance of Mindful Eating Practices

How you eat can be just as important as what you eat when it comes to preventing bloating. Mindful eating practices can help reduce the amount of air you swallow while eating, improve digestion, and help you better tune in to your body’s hunger and fullness cues.

What are some key mindful eating practices that can help reduce bloating? Consider implementing these habits:

1. Eat slowly and chew your food thoroughly
2. Avoid talking while chewing
3. Sit upright while eating
4. Avoid distractions like TV or phones during meals
5. Pay attention to your body’s hunger and fullness signals

Can mindful eating really make a difference in bloating symptoms? Yes, many people find that adopting mindful eating practices helps reduce bloating and other digestive discomforts. By eating more slowly and chewing thoroughly, you’re less likely to swallow excess air and you give your digestive system more time to process food effectively.

The Role of Portion Control in Preventing Bloating

Overeating can be a significant contributor to bloating. Large meals can overwhelm your digestive system, leading to slower digestion and increased gas production. Practicing portion control can help prevent this issue.

How can you practice effective portion control? Here are some strategies:

• Use smaller plates to help control portion sizes
• Eat more frequent, smaller meals throughout the day
• Listen to your body’s hunger and fullness cues
• Measure out servings of foods that you tend to overeat

Is it better to eat three large meals or several smaller meals throughout the day? This can vary depending on the individual, but many people find that eating smaller, more frequent meals helps reduce bloating and other digestive symptoms. Experiment with different eating patterns to see what works best for you.

When to Seek Medical Advice for Chronic Bloating

While occasional bloating is normal, chronic or severe bloating may indicate an underlying health issue that requires medical attention. It’s important to know when to seek professional help for your symptoms.

When should you consult a healthcare provider about bloating? Consider seeking medical advice if:

• Bloating is persistent or severe
• You experience significant abdominal pain
• Bloating is accompanied by unexplained weight loss
• You notice changes in your bowel habits
• You have blood in your stool
• Bloating significantly impacts your quality of life

What diagnostic tests might a doctor perform for chronic bloating? Depending on your symptoms and medical history, your healthcare provider might recommend:

1. Blood tests to check for celiac disease or other conditions
2. Stool tests to check for infections or malabsorption
3. Breath tests for lactose intolerance or small intestinal bacterial overgrowth
4. Imaging tests like ultrasound or CT scan
5. Endoscopy or colonoscopy to examine the digestive tract

Is chronic bloating always a sign of a serious condition? Not necessarily. While chronic bloating can be associated with conditions like IBS, celiac disease, or inflammatory bowel disease, it can also result from dietary factors or stress. However, it’s always best to consult with a healthcare provider to rule out any underlying health issues and develop an appropriate treatment plan.

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.