Try keeping a food diary to figure out if certain foods tend to make you more gassy or bloated than others. Fatty foods can also slow down digestion and the emptying of the stomach. This can have benefits for satiety and possibly help with weight loss , but can be a problem for people with a tendency to bloat.
Try eating less beans and fatty foods to see if it helps. Also, check out this article on 13 foods that cause bloating. If certain foods make you feel bloated or give you gas, try cutting back or avoiding them.
Eating fatty foods can also slow digestion and may contribute to bloating for some people. If you have problems with bloating, with or without other digestive symptoms, a low-FODMAP diet may be a good way to fix it. Carbohydrates called FODMAPs can drive bloating and other digestive symptoms, especially in people with irritable bowel syndrome.
Sugar alcohols are commonly found in sugar-free foods and chewing gums. However, they may cause digestive problems in high amounts. The bacteria in your large intestine digest them and produce gas Try avoiding sugar alcohols like xylitol , sorbitol and mannitol. The sugar alcohol erythritol may be better tolerated than the others, but it can also cause digestive issues in large doses. Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses.
Try avoiding sugar-free chewing gums and other sources of sugar alcohols. Certain over-the-counter products may also help with bloating, such as supplemental enzymes that can help break down indigestible carbohydrates. Many over-the-counter products can help fight bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components. Studies show that constipation can often exacerbate symptoms of bloating 23 , You might want to try drinking more water or increasing your physical activity, both of which can be effective against constipation 25 , 26 , Various foods can also help.
Check out the 17 best foods to relieve constipation. Constipation can exacerbate bloating symptoms. Increased water intake and physical activity can be effective against constipation. There are many different types of bacteria that reside there, and they can vary between individuals. It seems logical that the number and type of bacteria could have something to do with gas production, and there are some studies to support this.
Several clinical studies have shown that certain probiotic supplements can help reduce gas production and bloating in people with digestive problems 28 , However, other studies showed that probiotics can help reduce gas, but not symptoms of bloating 30 , 31 , Probiotic supplements can have numerous other benefits, so they are definitely worth trying out.
Probiotic supplements can help improve the bacterial environment in the gut, which can help reduce symptoms of gas and bloating. Drugs called antispasmodics, which can help reduce muscle spasms, have been shown to be of use Try limiting the amount of soda you drink and switch to a healthier alternative.
Water with cucumber or lemon can offer a flavorful drink with your meal, and black tea can provide the caffeine kick you may need in the early afternoon. Most people think of taking in air when they inhale, but it can also be done a number of other ways. Common daily habits—such as drinking from a straw, chewing gum and eating too quickly—are ways to add air into your digestive tract instead of your respiratory system. There are a few conditions that can cause bloating.
Heart and liver disease and venous insufficiency can cause excess fluid in the abdomen or limbs. These conditions come with more prominent and tell-tale symptoms, and your health care provider can help you identify them and other illnesses that can cause bloating. Other gastrointestinal conditions can also cause bloating and stomach ailments. Acid reflux, and the medications to treat it, can cause bloating and a feeling of increased gas in the abdomen, leading to belching.
In addition to the drugs for acid reflux, other medications can also cause bloating. Medications like stool softeners can leave someone feeling bloated with gas, and birth control hormones—whether in pill, patch or implant form—can leave women feeling swollen and heavy.
Other medications, such as aspirin, antacids, diarrhea medications, narcotic pain medicines and fiber or iron supplements can also cause bloating and other gastrointestinal symptoms. Bloating can be normal, but it can also be a sign of serious conditions. Media contact: Dee Dee Grays , Quick fixes are not always effective for some causes of bloating.
However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.
Eating more fiber helps to prevent constipation and bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams g for females and 38 g for males. However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloating.
People may notice adverse effects from eating more than 70 g of fiber a day. When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet. 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. The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain.
People can use ginger mints or peppermints to freshen their breath instead. Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention. It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.
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. Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating.
People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals. Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating. An excess of sodium causes the body to retain water.
This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet. In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition. Irritable bowel syndrome IBS , can also cause this symptom. Gynecological conditions, such as endometriosis and ovarian cysts , can also cause pain, swelling, and feelings of bloating in the abdominal area.
People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions.
The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound , colonoscopy, or blood tests. Typical symptoms include bloating, flatulence , and abdominal pain. Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract. Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products.
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