Tips to reduce bloating and discomfort -
It comes as a liquid or a pill. People with galactosemia should ask their doctor before using it. Depending on the cause of your abdominal gas, there are many medications that your doctor may prescribe. This includes medications for gastroesophageal reflux disease GERD , Irritable Bowel Syndrome IBS , and Inflammatory Bowel Disease IBD.
Food is digested primarily in your small intestine. What is left undigested is fermented in your colon with bacteria, fungi, and yeast as part of digestion. This process produces methane and hydrogen, which are expelled as flatus.
For many people, changing dietary habits alleviates gas and its accompanying symptoms. One way to determine which foods are giving you gas is by keeping a food diary. Common culprits include high fat or high fiber food , carbonated beverages , and beans and lentils.
Here are 10 foods that can cause gas. Once you figure out what food is causing the gas, you can modify your diet to avoid the culprit.
If no medical condition is causing the problem, preventing gas may best be accomplished by altering lifestyle habits and diet:. Yes, stomach gas can go away independently as the body naturally expels it through burping or flatulence. You can try walking or gentle exercise, over-the-counter gas relief medications, or drinking warm liquids like herbal tea to help relieve gas quickly.
Trapped gas can last a few minutes to hours, depending on the individual and the underlying cause. Sometimes, trapped gas can also cause a feeling of fullness in the abdomen. It can affect the left, right, upper, or lower part of your abdomen. If gas pain or bloating are issues for you, look to your diet and lifestyle to see what changes you can make.
In many cases, lifestyle and diet modification may be able to eliminate the issue. They can run tests to see if a medical condition causes your symptoms. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Bloating after eating is a common occurrence. Looking to get rid of your abdominal bloating? It can interfere with your ability to work and participate in social or recreational activities. Standard TUMS do not help with gas.
Learn more about what treatments do help fight gas, as well as how to prevent it in the first place. Abdominal bloating occurs when the abdomen feels tight or full.
This may cause the area to appear visually larger. The abdomen may feel hard or tight…. Constipation is one of the most common digestive problems.
Learn more about the possible causes and how to treat constipation. Abdominal pain is pain that originates between the chest and the pelvis. Even better, try swapping your salt with spices.
According to Karnika Kapoor , DO, a primary care physician at the Medical Offices of Manhattan , "sodium, which is found in table salt and processed foods, can worsen retention, which is why limiting the amount of salt you consume can help reduce water bloat.
Since high levels of sodium can be hidden in everyday staples bread, soup, and cheese, to name a few , it's important to read nutrition labels and look at sodium levels. Shapiro recommends no greater than mg per serving.
She suggests eating sauerkraut by the spoonful if belly bloat is an issue for you. Another potential benefit of taking probiotics? Glowing skin. Even a to minute daily yoga session can do wonders for your digestive system. Grab your mat and do a few easy poses asanas to stretch out your tummy.
Those not prone to constipation may successfully reduce bloating by consuming the recommended amount of fiber, staying hydrated, and maintaining a healthy exercise routine. But if your bloat is caused by constipation, you might consider taking something with laxative benefits to ease your stomach woes.
Passler recommends taking mg of magnesium citrate with a cup of black organic coffee to kick-start your digestive system. Laxatives should not, however, be used on a regular basis, and should be taken under the supervision of a doctor.
When bloat is caused by water retention, brewing up a cup of dandelion tea may be the solution. Passler explains that it "acts as a diuretic to help you reduce bloating by shedding excess water weight related to hormonal imbalances like PMS.
Dandelion helps the body in other ways, too. A study conducted in China found that the polysaccharides found in the herb benefit liver function, thereby helping to detoxify the body. If your bloat is caused by gas , there is another crop of foods you'd be wise to cut back on. Those that fall into the high FODMAP short for fermentable oligo-, di-, mono-saccharides, and polyols category are notorious bloat-inducers: "If your bloating is caused by a slow-to-empty stomach, then eliminating certain 'gassy' foods like beans or Brussels sprouts isn't going to help at all," Freuman notes.
Apple cider vinegar is the ultimate beauty multitasker. Both Samit and women's health specialist Nicole Granato recommend drinking it to help get rid of bloating. Samit agrees and says that ACV helps increase stomach acid which improves digestion and aids your body's absorption of key nutrients.
Try mixing one tablespoon of ACV with eight ounces of water, a sprinkle of cinnamon, and a drop of stevia to taste. Just be careful not to overdo it. Alternatively, you can also try taking an apple cider supplement.
After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort, and it turned out the distraction was part of the problem. Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism yes, really.
Shapiro emphasizes this as a key way to enhance bloating, as you'll both avoid excess air getting into your digestive tract and be more attentive to when you're full. When it comes to avoiding bloating and other digestive issues, posture can make a major difference—if you've ever eaten a big meal and experienced discomfort after lying down or while slouched, your position may have contributed to your symptoms.
Shapiro recommends sitting up straight during and after meals, and seeing if that improves how you feel. Processed foods, dairy , refined flour, and sugar can trigger bloat for some, as well as wheat, coffee, alcohol, fried foods, cold drinks, fruit juice, and cold, raw foods.
That's not to say you have to give up those specific foods to relieve your own bloat, but try to single out which ones cause the most immediate bloating and be more mindful about them.
If you'd like to get to the bottom of things, try to cut each of the aforementioned foods out separately for a week at a time, keep a journal of how you're feeling, and evaluate afterward. That way, you can tell which foods work for your body and which may be part of the problem.
A further benefit, Scott and Dawn say, is potential relief from the menstrual cramps that cause bloating. A research review in the World Journal of Gastroenterology found gas retention was lower in individuals who engaged in physical activity—thus, exercise even mild movement like walking or stretching can help reduce bloating.
Getting adequate movement is important in general, but especially when it comes to water retention. It helps blood flow more efficiently, she says, as opposed to sitting or standing in one position too long possibly leading to bloating.
It doesn't matter what you do—be it beginner yoga , a simple jog around the park, or a dance class—the point is, you're moving. Aim for at least 20 minutes of exercise a day to start. If you're looking for innovative or alternative methods to remove excess sodium which can lead to water retention , Shapiro recommends adding infrared sauna and dry brushing to your daily routine, both of which also have a host of other potential benefits.
Compression socks are tight stockings that apply gentle pressure to your legs and ankles. They work to boost circulation to the legs as well as promote lymphatic drainage and prevent blood from pooling in the veins. People tend to wear compression socks on long flights to help with blood flow, and the improved circulation may also help reduce bloating, similar to the effects of exercise.
They're also a lifesaver when it comes to reducing leg swelling and inflammation, not to mention a potential natural remedy for varicose veins. It's important to mention that some people may be more sensitive than others when it comes to retaining water.
When it comes down to it, the exact reason you're retaining water applies to you individually. What works for someone else might not be helpful to you, so use caution when it comes to hastily taking on a new trend, and consult a physician first. Water retention is often caused by eating too much salt, processed foods, and not drinking enough water.
Corn, lentils, dairy, garlic, onions, soda, and non-nutritive sweeteners can also cause bloating. Even chewing gum can be a source of bloat, as it causes consumption of air.
After a meal, bloating can last for two hours or more. Eating the above foods can help speed up the process. While bloating may be associated with water retention, that doesn't mean that the water you're drinking has made your bloating worse.
We recommend drinking plenty of water, but sipping slowly throughout the day as opposed to chugging a large amount at once.
McMullen MK, Whitehouse JM, Towell A. Bitters: time for a new paradigm. Evid Based Complement Alternat Med. Cleveland Clinic. How much water do you need daily?
Majeed M, Majeed S, Nagabhushanam K, et al. Evaluation of the safety and efficacy of a multienzyme complex in patients with functional dyspepsia: a randomized, double-blind, placebo-controlled study. J Med Food. Improving your health with fiber. Tsuji H, Kasai M, Takeuchi H, Nakamura M, Okazaki M, Kondo K.
Dietary medium-chain triacylglycerols suppress accumulation of body fat in a double-blind, controlled trial in healthy men and women. J Nutr. Sanati S, Razavi BM, Hosseinzadeh H. A review of the effects of Capsicum annuum L.
University of Michigan Health. The autonomic nervous system and how to control it. Wang G, Zhang Z, Sun J, et al. Abdominal massage: A review of clinical and experimental studies from to Complementary Therapies in Medicine. Children's Minnesota.
Abdominal massage. American College of Gastroenterology. Low-FODMAP diet. Medical News Today. Is it better to eat several small meals or fewer larger ones? Soluble and insoluble fiber. Sodium in your diet. Bloom EL, Farris SG, DiBello AM, Abrantes AM.
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Beth Rush. She has more than five years of writing and editing experience covering topics such as motivation psychology, weight loss, and mindfulness-based cognitive therapy. health's editorial guidelines. Medically reviewed by Robert Burakoff, MD.
Robert Burakoff, MD, MPH, is a board-certified gastroenterologist who serves as vice chair of Ambulatory Services at Lower Manhattan Hospital and professor of medicine at the Weill Cornell Medical College.
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Bloatinf Tips to reduce bloating and discomfort ever enjoyed a delicious ddiscomfort Tips to reduce bloating and discomfort to feel immediately bloated afterward? Or, discomfortt you notice bloating reuce your period every Goji Berry Processing or reduuce you travel. If disomfort constantly wondering how to reduce bloating so you can feel better and actually gloating your dayyou're not alone. Although it's frustrating and uncomfortable, bloating is a natural part of life—and it's typically caused by gas buildup from normal, everyday activities like eating and drinking. Another common cause of bloating is constipationbut hormonal fluctuations may also be to blame. Apart from bloating in the abdomen, you can also feel puffy in your hands, feet, and even your face, adds Molly Kimball, RD, CSSD, the founder and director of Ochsner Eat Fit nonprofit initiative and host of the FUELED podcast. On most occasions, bloat goes away on its own. Natalie Egan, MS, RD, LDN Brigham and Women's Hospital Previously published on Intelihealth. We diacomfort have gas. Yet, we're dizcomfort Tips to reduce bloating and discomfort mention it to health-care providers and friends in social conversation. Ten percent to 20 percent of adults have the digestive complaints of belching or flatulence. Here's the good news: bloating or gas doesn't necessarily mean there is something wrong with digestion.
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