Your doctor can help you figure out if gut conditions\u00a0like irritable bowel syndrome, Crohn\u2019s disease,\u00a0ulcerative colitis, celiac disease, infection, or others\u00a0are causing your bloating.\u00a0
Treatment may include changes in diet, sleep, and\u00a0exercise habits, along with medication.\u00a0
The more closely you follow your doctor\u2019s\u00a0suggestions, the more likely you are to ease your\u00a0bloating.\u00a0
Tell your doctor if your bloating is severe or comes\u00a0back.<\/p>\r\n\r\n\r\n\r\n
![\"An](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/chopped-cabbage-01.jpg\")
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Limit foods that trigger bloating <\/strong> Eat Slowly and at regular intervals <\/strong> Try probiotic supplements <\/strong> Avoid swallowing too much air <\/strong> Check for lactose intolerance <\/strong> Replace soda with water <\/strong> Get more active everyday <\/strong> Find the FODMAPs <\/strong> Limit your salt intake <\/strong> Support regular bowel habits to alleviate constipation\u00a0 <\/strong> Be carb- smart <\/strong> Do not overeat <\/strong> Cut down fats<\/strong> Avoid rapid weight gain <\/strong> Disclaimer: <\/strong>The advice provided is intended for informational purpose only and does not substitute for professional medical advice.\u00a0\u00a0Consult with your doctor if you\u2019re seeking medical advice, diagnoses, or treatment.\u200b<\/p>\r\n\r\n <\/p>","protected":false},"excerpt":{"rendered":" Abdominal bloating is when the abdomen feels full and tight.\u00a0 It commonly occurs due to a buildup of gas\u00a0somewhere in the gastrointestinal (GI) tract.\u00a0 Bloating causes the belly to look larger than\u00a0usual, and it may also feel tender or painful.\u00a0 Fluid retention\u00a0in the body can also lead to\u00a0bloating.\u00a0 Continue reading to know\u00a0techniques for\u00a0getting rid of […]<\/p>\n","protected":false},"author":10,"featured_media":4843,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3395","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=3395"}],"version-history":[{"count":6,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3395\/revisions"}],"predecessor-version":[{"id":6466,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3395\/revisions\/6466"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/4843"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=3395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=3395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=3395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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\u00a0alcohols, and the sugars raffinose and fructose.\u00a0
When you eat foods containing these compounds,\u00a0undigested fiber and sugars end up in your large\u00a0intestine where bacteria ferment them, leading to\u00a0increased gas.
These foods can include vegetables like broccoli,\u00a0cabbage, beans and lentils, foods that contain artificial\u00a0sugars like\u00a0xylitol, sorbitol, and mannitol etc.\u00a0
Reference<\/a><\/p>\r\n\r\n\r\n\r\n
Many people experience bloating directly after a big\u00a0meal.\u00a0
It is\u00a0possible to avoid this by eating several smaller\u00a0meals each day, which can help to keep the digestive\u00a0system moving.
The faster you eat, the more air you swallow.\u00a0
Your stomach can swell when it traps air, which\u00a0sometimes passes on to your intestines.
You down more food when you eat quickly because it\u00a0can take up to 30 minutes for your stomach to tell\u00a0your brain that\u00a0you're\u00a0full.<\/p>\r\n\r\n\r\n\r\n![\"An](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/probiotic.jpg\")
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Probiotics are live microorganisms, such as bacteria,\u00a0that provide health benefits when you consume them.\u00a0
They are found in the form of pills and also natural\u00a0foods like yogurt, kefir, kombucha etc.\u00a0
Some studies suggest that\u00a0probiotics\u00a0may aid\u00a0digestive symptoms like bloating by boosting the\u00a0number and types of bacteria in your gut.\u00a0
In turn, this may reduce inflammation and your\u00a0awareness of tension and gases in your gut.
Reference<\/a><\/p>\r\n\r\n\r\n\r\n
Swallowing excessive amounts of air, known\u00a0as\u00a0aerophagia, is a possible cause of bloating, particularly\u00a0in people with gut disorders like IBS.\u00a0
The sugar alcohols in gum can cause bloating in some\u00a0people.\u00a0
People can use ginger mints or peppermints to freshen their breath instead.<\/p>\r\n\r\n\r\n\r\n![\"Dairy](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/10\/organic-milk-gourmet-cheese.jpg\")
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Lactose intolerance is a common condition that causes\u00a0multiple digestive symptoms, including bloating.
If you suspect you have lactose intolerance, reducing\u00a0your dairy intake may help eliminate symptoms of\u00a0bloating.
It's important to work with your doctor to rule out other\u00a0causes before making any significant changes to your\u00a0diet, as dairy is an important source of key nutrients like\u00a0calcium, vitamin D, magnesium, potassium, zinc,\u00a0phosphorus, and protein.
Reference<\/a><\/p>\r\n\r\n\r\n\r\n
Fizzy, carbonated drinks contain gas that can build up in\u00a0the stomach.\u00a0
The carbon dioxide that makes soda and similar\u00a0beverages fizzy can also cause bubbling and bloating in\u00a0the stomach.\u00a0
Sugars or artificial sweeteners in the diet can also cause\u00a0gas and bloating.\u00a0
Drinking water eliminates these issues and helps to treat\u00a0constipation as well.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/jogging.jpg\")
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Exercise helps your body move stool and gas out of\u00a0the colon and may make bowel movements more\u00a0regular.
Additionally, light exercise has been found to help\u00a0reduce the feelings of bloating and fullness in your\u00a0stomach that occur following a meal.
One study it was\u00a0found that a 10\u201315-minute\u00a0walk\u00a0after a meal improved the feeling of\u00a0bloating to a greater extent than medications.\u00a0
Reference<\/a><\/p>\r\n\r\n\r\n\r\n
FODMAP's are\u00a0a group of carbs that are hard to\u00a0digest for some people. They can cause bloating from\u00a0gas and fluid buildup.
These include lactose in dairy,\u00a0fructose in fruit, honey\u00a0etc.\u00a0
Keep notes on how your body handles different\u00a0foods.\u00a0
Share that info with your doctor to help figure out\u00a0whether FODMAPs might be to blame, so you know if\u00a0you need to drop them from your diet.
Reference<\/a><\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/processed-food-3.jpg\")
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Most of us get more salt than we need in our daily\u00a0diet.\u00a0
You get more salt in your diet than you realize from\u00a0processed and fast foods.\u00a0
Excess salt\u00a0prompts your body to retain more water,\u00a0which can make you feel bloated.
Just remember\u00a0because you don\u2019t taste it, it doesn\u2019t\u00a0mean it\u2019s not there.
Reference<\/a><\/p>\r\n\r\n\r\n\r\n
Constipation affects about 14% of people worldwide,\u00a0causing symptoms like infrequent bowel movements,\u00a0excessive 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.\u00a0
You\u00a0can improve symptoms of constipation by increasing\u00a0fiber in your diet, improving fluid intake and exercising\u00a0regularly.\u00a0
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Your body taps into this fuel more quickly than protein\u00a0or fat, which take longer to digest.\u00a0
After your body uses the carbs it needs for energy, it\u00a0stores the rest: first as glycogen, which makes your\u00a0body retain water, and then in fat cells.\u00a0
Both can make you feel bloated.
It can help to avoid \u201csimple\u201d carbs, like white bread\u00a0and pastries, in favor of \u201ccomplex\u201d carbs, like whole\u00a0grains and vegetables that take longer to digest.<\/p>\r\n\r\n\r\n\r\n
Your stomach is only about the size of a fist.\u00a0
Food compacts somewhat through the digestive\u00a0process, but if you eat too much, it starts to stretch\u00a0out your stomach, and that can make you feel bloated.\u00a0
Plus, too much food makes it more likely that you\u2019ll\u00a0overdo the salt, carbs, fat, and calories, all of which\u00a0can also make you feel bloated.<\/p>\r\n\r\n\r\n\r\n![\"Close-up](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/fritters-fat.jpg\")
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Your body takes quite a while to digest fat.\u00a0
That means it can stick around in your stomach for a\u00a0while and leave you feeling bloated.\u00a0
Plus, it\u2019s the most calorie-dense food that you can eat.\u00a0
Those calories can add up quickly and cause you to\u00a0gain weight, which could also make you feel bloated.\u00a0
It might help to limit fat calories with lean protein,\u00a0whole grains, and vegetables.<\/p>\r\n\r\n\r\n\r\n
Rapid weight gain is linked to bloating for several\u00a0reasons.
First, a buildup of fat in your stomach area may constrain your\u00a0bowels, increasing tension and contributing to\u00a0bloating.\u00a0
Additionally, fat may have inflammatory effects, contributing to\u00a0hypersensitivity in your\u00a0gut.
Finally, unwanted weight gain may cause you to focus attention on\u00a0your stomach area, which may increase your perception of\u00a0bloating.
If you have overweight or obesity and are experiencing bloating,\u00a0trying some healthy strategies for weight\u00a0loss
Reference<\/a><\/p>\r\n\r\n\r\n\r\n