Simple Ways to Reduce Bloating

Abdominal bloating is when the abdomen feels full and tight. 
It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. 
Bloating causes the belly to look larger than usual, and it may also feel tender or painful. 
Fluid retention in the body can also lead to bloating. 
Continue reading to know techniques for getting rid of bloating quickly and explain how to reduce bloating in the long-term.

Identify the cause
Your doctor can help you figure out if gut conditions like irritable bowel syndrome, Crohn’s disease, ulcerative colitis, celiac disease, infection, or others are causing your bloating. 
Treatment may include changes in diet, sleep, and exercise habits, along with medication. 
The more closely you follow your doctor’s suggestions, the more likely you are to ease your bloating. 
Tell your doctor if your bloating is severe or comes back.

Limit foods that trigger bloating
Many people experience bloating after eating foods that contain high amounts of non digestible or poorly digestible compounds.
These include insoluble and soluble fiber, sugar alcohols, and the sugars raffinose and fructose. 
When you eat foods containing these compounds, undigested fiber and sugars end up in your large intestine where bacteria ferment them, leading to increased gas.
These foods can include vegetables like broccoli, cabbage, beans and lentils, foods that contain artificial sugars like xylitol, sorbitol, and mannitol etc. 
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Eat Slowly and at regular intervals
Many people experience bloating directly after a big meal. 
It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.
The faster you eat, the more air you swallow. 
Your stomach can swell when it traps air, which sometimes passes on to your intestines.
You down more food when you eat quickly because it can take up to 30 minutes for your stomach to tell your brain that you're full.

Try probiotic supplements
Probiotics are live microorganisms, such as bacteria, that provide health benefits when you consume them. 
They are found in the form of pills and also natural foods like yogurt, kefir, kombucha etc. 
Some studies suggest that probiotics may aid digestive symptoms like bloating by boosting the number and types of bacteria in your gut. 
In turn, this may reduce inflammation and your awareness of tension and gases in your gut.
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Avoid swallowing too much air
Swallowing excessive amounts of air, known as aerophagia, is a possible cause of bloating, particularly in people with gut disorders like IBS. 
The sugar alcohols in gum can cause bloating in some people. 
People can use ginger mints or peppermints to freshen their breath instead.

Check for lactose intolerance
Lactose intolerance is a common condition that causes multiple digestive symptoms, including bloating.
If you suspect you have lactose intolerance, reducing your dairy intake may help eliminate symptoms of bloating.
It's important to work with your doctor to rule out other causes before making any significant changes to your diet, as dairy is an important source of key nutrients like calcium, vitamin D, magnesium, potassium, zinc, phosphorus, and protein.
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Replace soda with water
Fizzy, carbonated drinks contain gas that can build up in the stomach. 
The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach. 
Sugars or artificial sweeteners in the diet can also cause gas and bloating. 
Drinking water eliminates these issues and helps to treat constipation as well.

Get more active everyday
Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular.
Additionally, light exercise has been found to help reduce the feelings of bloating and fullness in your stomach that occur following a meal.
One study it was found that a 10–15-minute walk after a meal improved the feeling of bloating to a greater extent than medications. 
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Find the FODMAPs
FODMAP's are a group of carbs that are hard to digest for some people. They can cause bloating from gas and fluid buildup.
These include lactose in dairy, fructose in fruit, honey etc. 
Keep notes on how your body handles different foods. 
Share that info with your doctor to help figure out whether FODMAPs might be to blame, so you know if you need to drop them from your diet.
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Limit your salt intake
Most of us get more salt than we need in our daily diet. 
You get more salt in your diet than you realize from processed and fast foods. 
Excess salt prompts your body to retain more water, which can make you feel bloated.
Just remember because you don’t taste it, it doesn’t mean it’s not there.
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Support regular bowel habits to alleviate constipation 
Constipation affects about 14% of people worldwide, causing symptoms like infrequent bowel movements, excessive straining, hard stools, and bloating.
In particular, it can lead to bloating because the non digestible components of food spend longer in your colon and are thus subject to more fermentation by bacteria. 
You can improve symptoms of constipation by increasing fiber in your diet, improving fluid intake and exercising regularly. 
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Be carb- smart
Your body taps into this fuel more quickly than protein or fat, which take longer to digest. 
After your body uses the carbs it needs for energy, it stores the rest: first as glycogen, which makes your body retain water, and then in fat cells. 
Both can make you feel bloated.
It can help to avoid “simple” carbs, like white bread and pastries, in favor of “complex” carbs, like whole grains and vegetables that take longer to digest.

Do not overeat
Your stomach is only about the size of a fist. 
Food compacts somewhat through the digestive process, but if you eat too much, it starts to stretch out your stomach, and that can make you feel bloated. 
Plus, too much food makes it more likely that you’ll overdo the salt, carbs, fat, and calories, all of which can also make you feel bloated.

Cut down fats
Your body takes quite a while to digest fat. 
That means it can stick around in your stomach for a while and leave you feeling bloated. 
Plus, it’s the most calorie-dense food that you can eat. 
Those calories can add up quickly and cause you to gain weight, which could also make you feel bloated. 
It might help to limit fat calories with lean protein, whole grains, and vegetables.

Avoid rapid weight gain
Rapid weight gain is linked to bloating for several reasons.
First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. 
Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut.
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating.
If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss
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Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​