You’ve been bloated at some point, which is the unpleasant sensation of trapped gas or increased pressure in your gut. This digestive ailment may be accompanied by abdominal distension, which is an expansion of the waist.
Bloating is extremely widespread, affecting 16–31% of the general population. Fortunately, it’s usually a short-term issue that goes away on its own, sometimes caused by a huge meal or a gas-producing food.
On the other hand, Bloating can be a chronic problem for certain people, causing moderate to severe symptoms and lowering the quality of life. Here are some scientifically proven methods for reducing or eliminating bloating.
- Substitute water for drinks
Carbonated drinks contain gas, which can accumulate in the stomach. The carbon dioxide that makes soda and other fizzy beverages effervescent can also cause stomach bubbling and bloating.
Dietary sugars or artificial sweeteners can also induce gas and bloating. Drinking water eliminates these problems and also aids in the treatment of constipation.
- Peppermint capsules
Peppermint oil capsules may also assist with indigestion and flatulence. Manufacturers typically offer them as a treatment for the symptoms of irritable bowel syndrome, although they can also be used to alleviate bloating in persons who do not have IBS.
Peppermint works by relaxing the gut muscles, allowing gas and feces to pass quickly. People should always read and obey the instructions on the package. Anyone who suffers from heartburn should avoid peppermint.
- Water
When you feel like your stomach will explode, the last thing you want to do is drink water. However, hydrating is critical for reducing bloating. It keeps things going smoothly in your digestive tract, which is necessary for regular bowel movements, like constipation and bloating frequently go hand in hand.
Bloating is frequently caused by consuming high-salt foods. Sodium causes bloating because it induces water retention. The purpose of drinking water after a meal is to counteract the sodium and assist your body in eliminating fluids.
While it may appear contradictory, drinking water may help minimize bloat by flushing out excess salt from the body.
- Be cautious when consuming high-fiber foods
If you frequently experience bloating, you should exercise caution when consuming foods high in fiber. Some foods with high fiber content can cause excessive gas production.
Legumes, such as beans and lentils, are common culprits. Fatty foods can also impede digestion and exacerbate problems for persons who already suffer from bloating.
- Maintain a food diary
Food intolerances cause many occurrences of bloating. They have the potential to cause excessive gas in the digestive tract. Bloating is frequent in persons who have lactose intolerance, which means they cannot digest the lactose sugar found in dairy products.
Another possible cause is celiac disease, an autoimmune gluten intolerance. Keeping track of food and drink intake for several weeks should assist in discovering whether specific items are to blame for bloating after meals.
Bottom line
So, bloating is usually caused by minor difficulties that can be resolved with lifestyle adjustments or over-the-counter medications. If the bloating persists or is accompanied by other symptoms, you should consult a doctor.
The first step toward getting treatment and feeling well is determining the underlying cause of bloating and other digestive disorders.
