What is Bloating
Stomach bloating is very common these days. If you ever feel your stomach is sticking way out after a meal and you can’t breathe.
Do you feel like you are pregnant even after a small meal? This may be an indication of stomach bloating.
According to a Scientific Study published on poverty in 2012 run by Dr. Sullivan, we can now know that in the Western world 10 to 25% of the population suffer at one point of their life with bloating.
Bloating is a sign that your food is not being properly digested but why? Let’s check some common causes of bloating and distension.
What Causes Bloating In Stomach
Now, this isn’t an extensive list as there are a lot of things that can cause bloating but this will give you a good place to get started in diagnosing your own issues.
Your body means an enzyme called lactase to break down milk sugar if you don’t make enough of it you won’t be able to digest dairy products properly.
This is a fairly common problem and cause of belly-bloating.
Allergies, for example, you may have fructose intolerance. Fructose is the sugar found in fruit and many sweetened beverages.
Sorbitol the artificial sweetener also has been known to cause more gaseous distension in the abdomen. So avoiding that may also help decrease abdominal bloating.
While this is apparently rare it occurs when your pancreas is not able to produce normal levels of the digestive enzymes required to break down your food.
Your body can have a hard time breaking down carbohydrates if you are eating a really high Fiber vegetarian diet with certain Carbohydrate food sources.
The type of fiber usually found in foods like Cabbage, Broccoli, Cauliflower & beans.
Not only does eating too quickly cause you to overeat which will cause belly bloating on its own but it may cause you to swallow more air much like drinking with a straw can cause.
If you’re constipated this can also lead to bloating in the stomach, so try drinking more water throughout the day. Also slowly increase your fiber intake to help with constipation.
If it’s a long-term issue you’ll want to talk to your doctor about it.
An underlying medical issue like Irritable Bowel Syndrome, Crohn’s disease, and Celiac disease.
If you have blood in your stool or have lost weight recently it may be the sign of a more serious issue and you should contact your doctor immediately.
Generally, bloating is rarely a sign of serious trouble but if you do have problems that are ongoing you might want to consider that.
How To Prevent Stomach Bloating
With these simple steps, you can easily prevent stomach bloating.
Look at Your Eating Habits
Try to avoid eating habits that cause you to swallow undue air like using straws and talking while eating.
Always ensure that you eat at a slow pace and properly chew your food to make it easier for your body to digest.
Also stop all the snacking between the meals, because every time you eat you trigger a hormone called Insulin and Insulin creates inflammation in your colon.
Because we want it to burn fat and Insulin is a switch, if Insulin is low you won’t have any bloating at all in your stomach, if Insulin is high you’ll feel bloated.
Another obvious one but a lot of times if you’re just in a certain mode, especially at a restaurant or in a party, you just keep eating and eating or watching TV and you keep eating and eating.
Plan Two Meals A Day
So what you should do is to plan three meals a day only, and if you can even two meals a day eventually because what will happen that third meal will be your body eating the belly fat.
Also, avoid eating fruits right after a meal because some fruits produce gas and will likely increase bloating.
Avoid Artificial Sweeteners & Carbs
For some people, artificial sweeteners can also be hard for the body to digest & a reason for bloating. The bubbles in carbonated drinks can also be problematic for many people.
Carbohydrates can cause water retention in the body, so you should avoid them in the evening to avoid a bloated belly in the morning.
So I recommend that you really be conscious about what you’re eating and don’t stuff yourself because it’s going to take a long time to digest that food.
Avoid Eating Without Hunger
When you’re not hungry do not eat, why because your body is burning fat and if you add food the food is probably not digested.
So only eat when you are hungry.
Why Women Bloats More
Generally, women have way more chances of suffering from bloating than men. Now you may be asking yourself how is that even possible.
Women have a slightly different body than the body of a man, in this regard, women have a slightly longer colon which is the final part of your digestive tract.
Also, women have a different shape of the Pelvis bone because they need to be able to sustain the pregnancy.
Basically, the colon of a woman is kept in a slightly more stressed position than the colon of a man as a result of that it’s much easier for the woman to actually suffer from these kinds of digestive issues.
If you notice in many areas of digestion actually women do suffer from more digestive issues than men.
Bloating During Menstruation
Bloating before and during menstruation may result from changes in levels of the sex hormones Progesterone and Estrogen.
About a week before a menstruation period starts, levels of the hormone progesterone fall.
Reduced levels of Progesterone caused the uterus to shed its lining which is what causes menstrual bleeding.
A study found that women retained most water and experienced the worst Bloating on the first day of their periods.
Bloating In Pregnancy
Bloating in pregnancy is sort of a generic term.
Some people refer to bloating as the excess fluid that collects in their fingers their hands and their feet during pregnancy.
Women when they speak of bloating and pregnancy talk about the abdominal bloating.
Abdominal bloating is caused by Progesterone, the hormone that’s produced in pregnancy, relaxing all the muscles and tissues of the digestive system.
This can cause a buildup of gas sometimes constipation and that results in abdominal bloating.
How To Avoid Stomach Bloating During Pregnancy
You can avoid bloating during pregnancy by these simple changes in dietary habits.
- It’s better to take small frequent meals rather than three large meals.
- Eat slowly and chew slowly, so that not as much air is taken into the gut.
- Avoid using straws when sipping liquids because with a straw you take in more air into the gut.
- If you notice bloating abdominal discomfort gas after ingesting lactose products then it might be helpful for women to stay away from products that contain lactose.
Home Remedies For Gas And Bloating
Most of us experience the discomfort of gas or stomach bloating on occasion.
While there are various causes of stomach gas and bloating, it often occurs when the body struggles to break down food after meals.
Here are some effective home remedies for stomach gas and bloating
Eat Potassium-Rich Foods
Bloating isn’t always caused by excess gas. In many cases, it may be caused by high sodium intake, which increases fluid retention around the belly.
Potassium helps to counter the effects of sodium, so eat potassium-rich foods on a daily basis to help balance fluid levels in the body.
Bananas, Mango, and Spinach are good sources of Potassium.
Add Ginger In Your Diet
Ginger is one of the best foods to reduce stomach bloating fast.
It encourages the emptying of the stomach and speeds up digestion.
The powerful compounds found in ginger also help to soothe and relax the intestinal muscles and reduce spasms.
Add a slice of fresh ginger root to a cup of hot water for 10 minutes and drink this before and after meals.
So, simply add ginger to your meals or take a good quality ginger supplement daily.
Use Cumin Seed Tea
Cumin is a medicinal herb and it contains certain substances that fight inflammation, pain and swelling.
Cumin seed has stomachic, diuretic, carminative, stimulant and antispasmodic properties.
It is very effective in dyspepsia, diarrhea, and hoarseness, and it is known to relieve gas and colic.
To make a cumin seed tea, add one teaspoon of dried and crushed cumin seeds in one cup of boiling water.
Drink one or two cups of the cumin tea daily to help relieve the swelling and inflammation.
Use Probiotics For IBS
Many people with Irritable Bowel Syndrome suffer from stomach bloating, which can be aggravated by stress or certain foods.
An imbalance of good and bad bacteria in the digestive tract is another common cause of IBS and bloating in the stomach, along with constipation, diarrhea, and flatulence.
Probiotics are among the most recommended home remedies for gas and bloating. They are good bacteria that produce enzymes to support the digestion of problem foods.
So try to incorporate Probiotics into your diet to reduce bloating.
Consume Peppermint Oil
Peppermint oil naturally contains two very useful ingredients Thymol and Eugenol. Both of these balance intestinal flora and also reduce the fermentation of undigested food.
Peppermint oil also acts as an antispasmodic to relax the digestive tract and support the passage of food and air through the stomach.
Take a cup of hot peppermint tea after each meal to get things moving. Add some honey for a touch of sweetness.
Ultimately, you can take a daily peppermint supplement for sustained relief from bloating.
Have Some Dark Chocolate
Do you know that this delicious treat can actually be good for the stomach and gas problems? But, the point, however, is, that the chocolate has to have a cocoa content of 70 percent or more.
Microbes present in the gut convert the candy into anti-inflammatory compounds.
When the cocoa reaches your digestive juices and enzymes, the belly’s good gut bugs ferment it into anti-inflammatory compounds.
As a result, you get relief from belly bloat.
Limit Your Alcohol
Well, it’s ok to have a good glass of wine with dinner, but, if you’re looking to de-puff, consider cutting it out.
Alcohol can directly damage the digestive tract and research has also found it to mess with the good bacteria in your stomach.
If you really can’t avoid it, always try to dilute one serving of alcohol with one glass of water.
Drink Plenty of Water
I shouldn’t even have to mention this, but many people still don’t know that when the body is dehydrated, it starts to retain water, which can cause the stomach to swell.
Make sure you drink at least 2 liters of water each day to flush out toxins that may cause bloating, gas and constipation.
Herbal teas can be beneficial, but you should always avoid fizzy drinks that will likely exacerbate your problem.
Get An Early Dinner
You actually fast every night, while you’re asleep. And the longer you can stretch out that period of fasting, the fewer calories you’ll take in, and the more time your body will have to heal itself.
Cut off your food intake by 7 pm or 8 pm at night, and also delay breakfast a little more into the day.
Make sure you have at least 12 hours between your dinner and your breakfast the next morning.
You’ll give your stomach enough time to recover, and deflate your belly quickly.
Inactivity is a common cause of stomach bloating, so try to keep active every single day.
A simple 20-minute walk after the meal can get the food moving through the digestive tract and prevent the production of gas within the stomach.
Sweating also helps to release fluids. If you are new to exercise, you may find that workouts prompt bloating.
However, the post-workout bloat should disappear in a couple of weeks as the body adjusts to the new routine.
De-Stress Your self
Stress and Anxiety disturb the balance of hormones and neurotransmitters that play vital roles in normal digestion.
So, the food isn’t digested properly, leading to the creation of gas and bloating in the stomach.
Anxiety also increases your breathing speed, which causes you to swallow more air than normal.
Certain stress-related habits may increase the likelihood of bloating, such as chewing gum, caffeinated or carbonated drinks.
Take steps to reduce your stress and try to relax on a daily basis. Stomach gas and bloating can affect your daily activities, but with these home remedies, you can keep your stomach happy.
However, if the condition is chronic, it may require medication and a change in diet and lifestyle to resolve it. Consult your doctor if this is the case.
Foods that Makes You Bloated
Certain healthy foods may also increase the risk of an increase in bloating. Now you should not avoid them completely, it may be worth eating them in moderation to reduce bloating.
Common culprits include Beans, Lentils, Corn, Onions, Broccoli, Cabbage, Cauliflower, Peaches, and Prunes.
Eating lots of fiber without drinking an adequate amount of water can also result in bloating and constipation.
Now for me I can’t eat Cabbage, I like Cabbage but it bloats me. So everyone’s different, you might get bloated from or from Broccoli or any other vegetable.
So whatever food or vegetable that bloats you avoid it, because even though it’s healthy you don’t want anything to blow you.
Wheat has become highly controversial in the past few years mainly because it contains a protein called Gluten.
You probably already know this but the Gluten the Protein in grains will really create inflammation in your colon. It’s the number one source of IBS Irritable Bowel Syndrome, and other digestive issues.
Wheat is also a major source of FODMAPs which as mentioned before King cause digestive problems in many people.
For people with Celiac Disease or Gluten sensitivity, wheat causes major digestive problems including stomach bloating, gas, diarrhea, and stomach pain
So you want to avoid that not to mention the grains itself because grains turn into sugar which increases Insulin.
Sugar creates a spike in insulin that creates swelling of the belly, especially if you combine it with protein or even fat. So sugar is not good at all and if you combine it you get a worse effect.
Beans And Lentils
Beans and lentils are both the type of legumes that contain high amounts of vitamins and minerals, protein, fiber, and fermentable carbohydrates called FODMAPs.
FODMAPs which stands for Fermentable Oligo- Di- Mono-Saccharides and Polyols are short-chain carbohydrates that provide fuel for the beneficial digestive bacteria.
Now for most people, they don’t cause any problems and can improve gut health.
However in sensitive individuals such as those with IBS, FODMAPs interacting with gut bacteria causes major discomfort, bloating, excessive gas in the stomach and more.
Now soaking and sprouting beans and lentils is a good way to reduce the bloating effects in them.
However, if they do give you severe digestive stress you should see your doctor rule out IBS.
Dairy products like milk, yogurt, cheese, and cream. Almost 75% of the world’s population can’t break down.
Lactose the sugar found in milk. his condition is known as Lactose Intolerance.
So if you are lactose intolerant, dairy can cause major digestive problems including bloating gas, and diarrhea.
So it’s better to take a lactose-free diet for a week or so to see if your bloating improves.
Actually, Many adults naturally produce less of the necessary digestive enzyme Lactase as they get older.
If you consume dairy products regularly, try cutting them out for a few days and see how your body reacts.
Majority of the protein bars include protein isolate derived from soybeans, something many people find just as gas-inducing as any other legume.
Like other beans, soy contains sugar molecules that the body can’t break down entirely.
With nowhere to go, these sugar molecules just ferment, causing gas and bloating in your stomach.
Soda drinks are the worst contributor to your stomach bloating.
These drinks contain a high concentration of chemical ingredients like Sugar, artificial sweeteners, chemical additives, and alkaloid.
All these than mixed along by carbonation method produce a concoction that is so harmful to our bodies that no words will describe.
Each diet and regular soda varieties are equally dangerous for you and might offer you gas almost directly.
So if you want to prevent gas and bloating, you must completely stop using these drinks.
Now let’s check what kind of “Energy” these so-called energy drinks are providing you.
Energy drinks are among the worst killer brews for our health since they contain double the amount of sugar and double alkaloid compared to sodas to provide you the jolt of energy.
However, the jolt of energy fairly often comes at the cost of your health, namely, poor digestion, gas and bloating.
Beer is also one o the highest contributors to gas and bloated stomach in conjunction with several effervescent beverages.
In addition, it contains Wheat and Yeast remnants that some people don’t tolerate easily.
Garlic And Onion
Many people often experience a bloated belly when they eat one or more of these vegetables, especially in large quantities.
Look out for garlic and onion powder too which are common ingredients in many products, spices, and sources.
Now, these two could very well be contributing to your belly bloating as well.
If you have a bloating stomach, chances are that one of the foods or food groups on this list is the reason behind.
There is no need to keep suffering from stomach bloating when you can use natural remedies to cure it.
However, It is important to find out the actual cause of your problem.
Once you know the root cause of your problem, you can choose any of the natural remedies to fix your gas and bloating problem.
Have A Happy & Healthy Life.