You’ve probably felt bloated at some point. This is the uncomfortable feeling of trapped gas or increased pressure in your intestines. Bloating is very common and occurs in 16-31% of the population. Fortunately, it is usually a short-term problem, but for some people bloating is a chronic problem that causes moderate to severe symptoms and affects quality of life. What helps with bloating, read on!
Table of Contents
- 1. determine the cause of flatulence
- 2. Limit foods that trigger bloating.
- 3. check for lactose intolerance
- 4. what helps against bloating: low FODMAP diet
- 5. smaller portions and limit salty and fatty foods
- 6. avoid rapid weight gain
- 7. try probiotic supplements
- 8. do light sports regularly
- 9. what helps against bloated belly: try peppermint oil
- 10. avoid swallowing too much air
- 11. retrain your abdominal muscles
1. determine the cause of flatulence.
Gases such as oxygen, carbon dioxide, nitrogen, and methane enter the intestines through swallowing air and fermentation of food in the colon. Increased gas concentration in the intestine can lead to increased tension and bloating . This may be due to:
- the consumption of foods containing compounds that are fermented in the large intestine, such as dietary fiber, sugar alcohols, and FODMAPs
- a food intolerance such as lactose or fructose intolerance
- swallowing of excess air
- increased amount of fluid in the intestine
- an imbalance in your gut microbiome, which is the ecosystem of bacteria living in your gut
- In addition, stress, anxiety, high-fat meals, weight gain and changes during the menstrual cycle are associated with bloating.
2. limit foods that trigger flatulence.
Many people get bloating after eating certain foods that contain large amounts of indigestible or hard-to-digest compounds. These compounds include insoluble and soluble fiber, sugar alcohols, raffinose and fructose.
Specific foods that can cause flatulence include:
- Vegetables: broccoli, cauliflower, Brussels sprouts and white cabbage.
- Fruits: plums, apples, pears and peaches.
- Whole grains: wheat, oats, wheat germ and wheat bran
- Legumes: beans, lentils, peas and baked beans
- Sugar alcohols and artificial sweeteners: xylitol, sorbitol and mannitol in artificial sweeteners and sugar-free chewing gum
- Beverages: soda pop and other carbonated beverages
3. check for lactose intolerance
Lactose is a sugar found in milk. Your body needs an enzyme called lactase to break down lactose. However, most people do not produce enough of this enzyme to break down lactose once they become adults. The resulting condition is called lactose intolerance.
In this condition, the lactose travels through the intestines and attracts more water until it reaches the colon, where it is fermented by bacteria and causes bloating. This can lead to symptoms such as bloating , abdominal pain and belching.
What helps to relieve bloated belly? If you suspect you are lactose intolerant, reducing your dairy intake can help eliminate symptoms of bloating. However, it is important to work with your doctor to rule out other causes before making any major changes to your diet.
4. what helps against flatulence: low FODMAP diet.
Irritable bowel syndrome (IBS) is a common digestive disorder characterized by symptoms such as abdominal pain, discomfort, diarrhea and constipation. About 66-90% of people with IBS also suffer from bloating. What to do about flatulence?
Numerous studies show that restricting certain carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) can reduce bloating.
Foods high in FODMAPs include:
- Cereals: wheat and rye
- Dairy products: Milk, pudding, yogurt and soft cheeses
- Fruits: watermelon, apples, stone fruit, grapefruit, pears, mangoes, fruit juice and dried fruits
- Vegetables: onions, garlic, leeks, artichokes, asparagus, peas, lentils, mushrooms, cauliflower, sugar snap peas and Brussels sprouts
- Nuts: Cashew nuts and pistachios
- Other: sugar-free chewing gum and honey.
Low-FODMAP diets are quite restrictive for several weeks before gradually reintroducing the excluded foods to determine which foods you can tolerate and which you cannot.
5. smaller portions and limiting salty and fatty foods.
Large portions can stretch the stomach and cause gases and solids to build up in the intestines, leading to bloating and gas. The more indigestible or poorly digestible carbohydrates the food contains , the more gas the body produces in the colon. In addition, high salt consumption has been shown to contribute to water retention in the intestines and bloating.
Finally, large amounts of fats in the intestines can retain gas and increase the feeling of bloating. This could be why many people complain of bloating after fatty meals.
6. avoid rapid weight gain.
Rapid weight gain is associated with bloating for several reasons. First, an accumulation of fat in the stomach area can constrict the intestines, increasing tension and contributing to bloating. In addition, fat can promote inflammation and contribute to hypersensitivity of your intestines.
Finally, unwanted weight gain can cause you to draw attention to your stomach area, which can increase your perception of bloating. If you are overweight or obese and suffer from bloating, it may be beneficial to try some healthy weight loss strategies – such as exercising and limiting portion sizes.
7. Try probiotic supplements.
Probiotics are live microorganisms, such as bacteria, that have health benefits when consumed. They can be taken as special supplements or in pill form, but are also found in some foods such as yogurt, kefir, sauerkraut, kimchi, kombucha, miso and tempeh.
Some studies suggest that probiotics can relieve digestive symptoms such as bloating by increasing the number and type of bacteria in your gut. This, in turn, can reduce inflammation and the perception of tension and gas in your gut. When trying probiotics, choose one type and take it for at least 4 weeks to see if it has a positive effect.
8. do light sports regularly
How can you get rid of bloating fast? Exercise can reduce bloating because it helps remove it from the intestines. In addition, light exercise has been shown to help reduce the feeling of gas and bloating in the stomach that occurs after a meal. Exercise offers a variety of other benefits, including weight control, and is easy to incorporate into everyday life.
Some studies, which included people with IBS, linked activities such as walking and cycling to long-term improvement in symptoms, including bloating. In addition, exercise can alleviate psychological symptoms such as stress, fatigue and depression, which are themselves linked to digestive symptoms through brain-gut interactions.
9. What helps against bloated belly: Try peppermint oil.
Peppermint has a long history as a digestive aid. In supplement form, it has been shown to reduce symptoms of gas and bloating in people with IBS. However, research on peppermint oil for flatulence is very limited. More studies are needed, and positive results may depend on specific supplements.
10. Avoid swallowing too much air.
Swallowing excessive amounts of air, called aerophagy, is a possible cause of flatulence, especially in people with bowel disorders such as irritable bowel syndrome. You can limit the amount of excess air in your intestines by avoiding the following:
- eating too fast
- chewing gum
- drinking carbonated beverages.
11. re-exercising your abdominal muscles.
What else helps to relieve bloated belly? Recent research has shown that the feeling of gas and bloating in some people is due to an abnormal muscle reflex. Normally, when a person eats, the diaphragm rises and the front wall of the stomach contracts to make more room without pushing the stomach out.
However, in some people, the opposite happens: the front wall of the stomach lifts and the diaphragm lowers, meaning there is less room. It’s unclear why this happens, but it can be fixed with biofeedback. In this treatment, you exercise your abdominal muscles properly while receiving visual feedback via electrodes that eventually leads to automatic correction of your muscle contractions.