Bloating or that bloated sensation occur when your abdomen (e.g., stomach, small intestine, or colon) fills with air or gas. Although bloating may be a symptom of a serious medical condition, it is usually caused by something in the diet.
Causes of Bloated Stomach:
- Digestive Disorder – when you have digestive disorders such as IBS, celiac disease, and ulcerative colitis, you are at risk of having gas and bloating. Research has shown that people with IBS have a very high chance of developing stomach bloating.
- Ascites or Fluid Retention – sometimes this condition is also called Edema and it occurs when fluids are stored near the abdomen. This causes excessive bloating and temporary weight gain.
- Dehydration – when you’re constantly dehydrated, your body tends to recover by holding on to excess water to prevent dehydration from happening again. This means that when you finally drink more water, the body will likely store them around your abdomen.
- Constipation – when you are constipated, you feel very bloated and heavy since the stool is still there giving you more discomfort, gas, and pain. If you are always constipated, it can be a sign that you don’t eat too many fiber-rich foods and you don’t drink enough water. Being inactive and no physical activity can also cause constipation.
- Food Allergies – food sensitivity and allergies can cause gas and bloat. Lactose intolerance is a common food sensitivity that causes a lot of gas. Some people are allergic to foods like shellfish, eggs, and nuts, which leads to gas and bloating. Foods that cause an allergic reaction are not properly broken down and digested. If you want to know what caused your allergies, you may look into allergy testing services.
- SIBO – SIBO or small intestinal bacterial overgrowth is caused by abnormally high levels of bad bacteria in your digestive tract. This is due to poor digestion, inflammation, and antibiotics. Sometimes, your diet and certain foods can also be the cause of SIBO. You can also check here in order to perform some tests on how you can resolve this issue.
- Infection – when you have an infection, it can trigger inflammations because of the rise of white blood cells. Usually, an infection comes with fever, pain and redness, and swollen lymph nodes.
- Hormonal Changes – PMS and other hormonal changes can cause stomach bloating and other digestive issues. Severe bloating can happen during menstrual periods, and some women even experience water retention for several weeks. During the early days of a woman’s menstrual period, the uterine lining thickens and more fluid and blood builds up. The bloating goes away as the fluid and blood go out at the end of the menstrual period.
- Bowel Obstruction – Scar tissues and tumors can cause bowel obstruction. When this happens, you are prone to fluid retention and constipation, which causes stomach bloating. Your bowels are blocked and the fluids and stool cannot come out, which tends to be painful.
- Cancer – one of the signs of colon cancer is uterine bloating. If your bloating does not go down, you should try to consult your doctor to see what really causes your bloating.
- Loss of appetite
- Nausea,vomit,headache and dizziness
- Pain and discomfort in the region of stomach
- Coated tongue,foul breath increased flow of saliva
- Scanty urination
- Bad taste in mouth
- In more chronic cases,the patient complaints of heart burn and feeling of fullness in the abdomen.
10 Ways to Get Rid of Gas and Bloating:
1. Drink More Water
Water retention can be caused by the water and sodium ratio in your body falling out of balance. Your body likes to maintain a specific proportion of water and sodium and when this is disrupted, your body finds ways to try and fix it. If your sodium levels are too high, your body will work to get rid of sodium to keep it in line with your water intake. If you’re dehydrated, your body will start trying to hoard whatever water it has to maintain the balance. So your water retention could very well be because you aren’t consuming enough fluids. Drinking more will essentially flush you out and put a stop to the bloat, I also recommend you took into a heavy duty juicing machine.
2. Don’t Eat Too Fast
Some people tend to eat too fast, which is considered as a bad habit because it leads to bloating and gas. Eating too fast makes you inhale excess air while eating, which leads to gas and bloating. Also, your stomach has to work harder because you tend to swallow large chunks of food immediately. This can cause gasses to build up in your abdomen. To prevent gas and bloating, try to chew your food slowly and mindfully to break the food down. This makes the food easy to digest in your stomach.
3. Bananas to Get Rid of Gas
Bananas contain high levels of potassium, which helps regulate fluids in the body to give you bloating relief. Instead of eating junk foods, eat bananas as a healthy snack alternative to eliminate frequent bloating.
4. Apply Pressure on Abdomen to Get Rid of Gas
To remove gas, massage your abdomen in the direction of where gastrointestinal tract. Press the fingers near to right hip across and down near colon.
One of the fast acting natural methods of removing gas is to drink cinnamon. An effective recipe involves a warm cup of soy milk or whey with half a teaspoon cinnamon. Put some honey if you want and let this mixture sit for about five minutes. Drink it slowly while it is still hot and you will find that it is indeed a gas pain reliever.
6. Do Some Cardio
This one is pretty simple but oh so effective! If you’re experiencing bloat, a quick easy way to get rid of excess fluids is to sweat‘em out! Go outside for a run, do some high intensity cardio on a spin bike, try circuit training, etc. My Wisper 905 was my first electric bike, it is a great tool for cardio. Get your sweat on and you will find it much easier to drop the water weight.
7. Apple Cider Vinegar
Unprocessed apple cider vinegar works effectively to boost your digestive health. You can dilute apple cider vinegar to a glass of warm water and drink before your meal to prevent gas and bloating. After reading a review of goli ACV gummies, I found out that apple cider vinegar really works in promoting gut health.
8. Fennel Seeds
If you are prone to flatulence, you may want to keep some fennel seeds around. You only need to chew them and you can get relief from gas pains. An alternative is to put the seeds in a cup of hot water for at least three minutes. Drink the liquid slowly to get the relief you are looking for.
Kefir is like a drinkable yogurt that contains lactase, which breaks down lactose that gives you gas and upset stomach. A study has found that kefir is very effective in reducing symptoms of lactose digestion such as bloating, gas, and stomach pain.
10. Cut Down on Fiber
Fiber is definitely important! You should be consuming 15 g for every 1,000 calories in your diet to help your body get rid of waste. Fiber’s job as an indigestible carb is to push the waste through your digestive tract and help to remove it from the body. But if your body is not used to your new fiber consumption or you are over consuming it, can cause bloating and other digestion issues.
I hope you found these tips helpful! There are plenty of other ways to reduce the bloat but these are the strategies I have personally tried!