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Tips to reduce bloating and discomfort

Tips to reduce bloating and discomfort

McMullen MK, Whitehouse JM, Towell Garlic in pasta dishes. Executive Health Program. Bloatinb bloating bloatibg something that happens to everyone, there are steps you can take to minimize the symptoms or help stop them before they start. Just chat with your doctor before adding any new supplement, including probiotics. Tips to reduce bloating and discomfort

Tips to reduce bloating and discomfort -

Iovino P, Bucci C, Tremolaterra F, Santonicola A, Chiarioni G. Bloating and functional gastro-intestinal disorders: where are we and where are we going?

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In This Article Sip on Herbal Bitters Consume Natural Diuretics Drink More Water Avoid Ice-Cold Drinks with Meals Try Digestive Enzymes Try Probiotics Snack on High-Potassium Foods Avoid High-Fiber Foods Take MCT Oil Add Cayenne Pepper to Beverages Try Turmeric Swap Salt for Spices Eat More Fermented Foods.

Do Some Yoga Consider Taking Magnesium Brew Dandelion Tea Minimize High-FODMAP Foods Take Apple Cider Vinegar Shots Don't Multitask When Eating Eat More Slowly Sit Up Straight During and After Meals Avoid Triggering Foods Add Ginger and Lemon to Your Water Do Some Light Exercise Wear Compression Socks.

Causes of Bloating "Generally speaking, an imbalance of salt sodium and water causes bloating or a bloated feeling," says family physician Nicole Swiner, MD, of what exactly is happening when you're bloated.

Registered dietitian and nutritionist Amy Shapiro details a few more specific causes: Too little or too much fiber: It's important to achieve the right fiber balance in order to reduce bloating.

Foods to be aware of include dairy products with lactose especially if you're lactose-intolerant , fruits with high fructose content like apples, pears, and mangoes , and beans due to their raffinose.

Sugar alcohols: If you're feeling bloated lately, take a look at the ingredients lists of the foods you've been consuming. Menstruation: Your cycle can cause bloating, especially leading up to and during your period.

If none of the other explanations seem to fit, the hormone changes that happen as part of menstruation may be part of the cause. Eating too fast: Shapiro says that eating too quickly causes you to swallow excess air, which leads to excess bloating once it's in your digestive tract.

Stress: Further proving that mental health is a major part of physical health, periods of stress or anxiety can lead to bloating. This also goes for physical stress, such as if you've worked out immediately after eating.

How to Get Rid of Bloating. Sip on Herbal Bitters According to Passler, herbal bitters—medicinal herbs and botanicals that have been preserved—are helpful in reducing bloating. Consume Natural Diuretics Diuretics can help draw water and excess sodium out of our bodies, as well as assist with digestion and gas.

Byrdie Tip Asparagus actually has several key benefits—Shapiro says the inulin found in this food is a type of prebiotic fiber that supports gut health. Drink More Water Experts recommend women drink around 2. Avoid Ice-Cold Drinks with Meals "I cringe when I see people drinking ice-cold liquids during meals," holistic nutritionist and wellness expert Kimberly Snyder says.

Try Digestive Enzymes In a pinch, digestive supplements containing ingredients like amylase, lipase, protease, or HCL might help get rid of bloating quickly. Try Probiotics Richard Lin, the CEO of microbiome wellness company Ombre, says certain probiotic strains—a.

Snack on High-Potassium Foods According to Patricia Raymond , MD, a gastroenterologist based in Virginia, foods rich in potassium, like bananas, avocados, and sweet potatoes, may help regulate fluid retention, which may also manage—and reduce—bloating in the morning.

Avoid High-Fiber Foods Experts agree that introducing fiber to your diet can transform your health, but it's a double-edged sword in that too much can actually backfire. Take MCT Oil Medium-chain triglycerides MCT, for short are a unique form of fat that requires less energy and fewer enzymes to be digested.

Add Cayenne Pepper to Beverages The trainers and nutrition gurus behind lifestyle brand Tone It Up , Katrina Scott and Karena Dawn, explain how spices can alleviate bloating caused by indigestion or gastrointestinal distress.

Try Turmeric Like cayenne pepper, turmeric is a potentially detoxifying spice. Swap Salt for Spices Even better, try swapping your salt with spices. Eat More Fermented Foods "A happy gut is a happy life," Samit says. Do Some Yoga Even a to minute daily yoga session can do wonders for your digestive system.

Consider Taking Magnesium Those not prone to constipation may successfully reduce bloating by consuming the recommended amount of fiber, staying hydrated, and maintaining a healthy exercise routine.

Brew Dandelion Tea When bloat is caused by water retention, brewing up a cup of dandelion tea may be the solution. Minimize High-FODMAP Foods If your bloat is caused by gas , there is another crop of foods you'd be wise to cut back on. Take Apple Cider Vinegar Shots Apple cider vinegar is the ultimate beauty multitasker.

Don't Multitask When Eating "I'm almost never just eating a meal—I'm also on my computer or watching television or scrolling through my phone," admits Lindsey Metrus, Byrdie's former associate general manager. Eat More Slowly Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism yes, really.

Sit Up Straight During and After Meals 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.

Avoid Triggering Foods 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.

Add Ginger and Lemon to Your Water "Ginger is great for de-bloating, whether you make ginger tea or have fresh juice or a smoothie with ginger," Scott and Dawn explain.

Do Some Light Exercise 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.

Byrdie Tip 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. Wear Compression Socks Compression socks are tight stockings that apply gentle pressure to your legs and ankles.

What foods make you bloat? What should I eat when bloated? Eating foods like celery, fennel, asparagus, lemon, and ginger can help relieve bloating. How long can bloat last? Does water make you bloated? Article Sources.

If bloating patterns have changed suddenly or are getting worse for no reason, a person should see a doctor. Bloating with bloody stools, fever, intense pain, inability to eat, or frequent vomiting can be serious and need urgent care. Treat causes of abdominal bloating with home remedies or OTC medications.

For example, try walking or moving around, using an antacid or antigas medicine, drinking some water, or using a heating pad. A swollen belly that looks like pregnancy can be due to IBS or from a condition called ascites. This condition can be related to liver problems, so it is advisable to contact a doctor.

Upper abdominal bloating may be related to slow movement of the stomach contents in the small intestine called gastroparesis, swallowing air while eating, an infection, or overeating. Lower abdominal bloating can be from constipation, IBS, gas caused by food intolerance, or fluid retention.

The doctor should check for any sudden changes in bowel habits with bloating. In rare cases, these symptoms could be related to any cancer located in the abdomen.

Usually, bloating is not serious. However, it may be cause for concern if a person has blood in their stool or the bloating does not get better with time. Intermittent short-term bloating can indicate gas, fluid retention, food intolerances, IBS, infections, and menstrual symptoms.

Persistent bloating can indicate a serious condition and should be evaluated by a doctor. Home remedies like eating peppermint, using a heating pad, and taking OTC medications can relieve bloating.

Abdominal bloating can be upsetting and painful. There are many simple causes of abdominal bloating, such as gas, constipation, indigestion, food intolerance, and fluid retention.

These symptoms are easily treated with home remedies, lifestyle changes, OTC medications, and prescription medications. For most people, the cause can be treated at home and is something simple.

A person should speak with a doctor if the symptoms worsen or do not go away after a few days. Read the article in Spanish. Bloating after eating is a feeling that most people experience occasionally.

It can cause swelling and discomfort in the abdomen, as well as…. Lower abdominal pain and bloating sometimes occur together. Read on to find out the potential causes of these symptoms and the treatment options….

This article looks at some of the conditions that can cause bloating, some foods that may help or worsen symptoms, and some other tips to help reduce….

Although not a typical symptom of a UTI, a person may experience bloating. Learn more about bloating and UTIs here. Taking digestive enzyme supplements may help reduce bloating.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What causes abdominal bloating? Medically reviewed by Qin Rao, MD — By Renee Akers, PharmD, RPh, CPh — Updated on January 25, Causes Treatments and home remedies When to contact a doctor Outlook Causes of abdominal bloating can include gas, fluid retention, IBS, food intolerances, menstrual symptoms, and infections.

Abdominal bloating causes. Cloves are an herb used in cooking. Clove oil may help reduce bloating and gas by producing digestive enzymes. Add two to five drops to an 8-ounce glass of water and drink after meals. Simethicone Gas-X. Mylanta Gas, Phazyme is an over-the-counter medication that consolidates gas bubbles in your stomach, allowing you to expel them more easily.

Another option is Beano, which is an OTC digestive aid containing an enzyme that breaks down sugars in beans and certain vegetables, which can help reduce abdominal gas.

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.

Rwduce of discomfoft can include excessive Boosts natural gut immunity, stomach Tips to reduce bloating and discomfort or discomfort, feeling full even when eating small amounts, and stomach rumbling. The condition can last anywhere from 24 hours to a few days, depending on the cause. There are many reasons you might feel bloatedfrom minor to serious. If you experience bloating often, you can usually manage it once you know its cause. If you are wondering how to reduce bloating fast, here are some options you can try.

Tips to reduce bloating and discomfort -

When you smoke, you take in much more air than the average person. As you breathe in from a cigarette or vape pen, the air can travel into your digestive tract, causing you to bloat.

Trying to quit smoking overnight can lead to dangerous side effects so take it slow. Speak with your healthcare provider or an addiction specialist who can help you safely wean off of nicotine and get you out of the habit of reaching for it. Quitting nicotine can also increase your appetite, providing more opportunities to take in fiber which can also reduce your bloating.

Occasionally, bloating could mean that something more serious is going on in your body. It is a symptom of many health conditions. Your bloating combined with other symptoms could be a sign of IBS, celiac disease , Crohn's disease , ulcerative colitis , gastrointestinal blockage, endometriosis, gastritis, ascites, cancer, and pancreatic insufficiencies.

It is unlikely for bloating to lead to one of these health conditions, but it is important to be aware of them so you know to visit your healthcare provider if something seems off.

For many of these conditions, prompt treatment is the key to a positive outcome. You should see your healthcare provider if you experience the following:.

These could be signs that something serious is going on that you can not fix by yourself. Bloating is a condition that makes your abdomen feel too full or stretched out. There are many causes, ranging from minor to severe. By experimenting with different short-term and long-term remedies, you can help your body avoid bloat.

If other concerning symptoms arise, consult with your healthcare provider. Duffy EY, Hiremath PG, Martinez-Amezcua P, et al. Opportunities to improve cardiovascular health in the new American workplace. American Journal of Preventive Cardiology.

AXA Health. Exercises to improve digestion. Buffey AJ, Herring MP, Langley CK, Donnelly AE, Carson BP. The acute effects of interrupting prolonged sitting time in adults with standing and light-intensity walking on biomarkers of cardiometabolic health in adults: A systematic review and meta-analysis.

Sports Med. 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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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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Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. Newsletter Sign Up. Next time you need a snack, reach for fibrous-skinned produce like apples and strawberries.

Make sure to go easy on insoluble fibers like beans and lentils. Eating too much of these produces excessive gas. While bloating is something that happens to everyone, there are steps you can take to minimize the symptoms or help stop them before they start.

Stretch it out. Incorporating regular exercise into your lifestyle is the best long term solution to bloating, but for more immediate relief, try stretching your abdominal muscles. Lay on your back and pull one knee at a time toward your chest. This puts a little extra pressure on the abdomen to aid digestion.

Eat consciously. Not only does fibrous produce help aid digestion, but foods like potassium-rich bananas and high-water-content fruits, like watermelon, help flush out belly-bloating sodium.

Papaya contains high levels of essential digestive enzymes that break down protein to aid digestion — so you look and feel less full. When in doubt: hydrate. Your body needs water — a lot of it. Dehydration leads to constipation, which leads to bloating. Be sure to drink at least eight, eight-ounce glasses a day.

Unfortunately, bloating is just a part of life. By incorporating gut-friendly foods into your diet, remembering to stay hydrated, and listening to your body, you can help fight the bloat before it starts.

Symptoms, related conditions and treatment options explained by a Northwestern University neuroscientist. COVID, Flu and RSV Information and COVID Vaccine Availability Learn more about respiratory viruses and vaccination for COVID, flu and RSV.

Home HealthBeat Healthy Tips Nutrition How to Beat the Bloat. HealthBeat  Healthy Tips . Breadcrumb navigation Home HealthBeat Healthy Tips Nutrition How to Beat the Bloat. Healthy Tips. How to Beat the Bloat. Why Bloating Happens and How to Prevent It Today, people of all shapes and sizes will stare down at their waistbands, dumbfounded by a button so easily clasped just the other day.

Have you ever enjoyed a delicious meal only deduce Garlic in pasta dishes immediately bloated afterward? Or, perhaps rsduce notice bloating disco,fort your period every month Ti;s when you travel. If you're constantly wondering how to fo bloating Garlic in pasta dishes you can feel better and Dehydration and headache enjoy 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. Bloating happens when your gastrointestinal GI tract gets filled with air or African mango extract for natural remedies. Tips to reduce bloating and discomfort may discpmfort fullness, tightness, or Tipe in your discomvort, and your abdomen might protrude or swell. These uncomfortable symptoms can range from mild to painful and are somewhat common. Bloating typically disappears after a bit, but some people experience constant symptoms, especially right after eating. The discomfort can interfere with everyday life.

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