How to stop bloating

22nd January 2024

Bloating is the sensation of having a full stomach, often accompanied by abdominal distension, that makes us all feel uncomfortable. If you’re worried that you are the only person who suffers from bloating and try to hide it, you shouldn’t. Bloating affects everyone at some point in their lives, so there’s no need to be ashamed. On the other hand, if what really worries you is how to stop bloating, we’ll explain everything in this blog post.

What are the common causes of bloating?

Bloating occurs when your stomach is full or stretched and is usually caused by too much gas in your digestive system, these are the most common reasons:

  • You ate too much and too fast to digest properly. 
  • You might have a specific food intolerance or gastrointestinal (GI) disease. 
  • You have difficulties digesting particular carbohydrates (sugars) such as fructose and the carbs in wheat and beans.
  • You may have small intestinal bacterial overgrowth (SIBO), which occurs when gut bacteria from the colon overflow into the small intestine.
  • You may have. IBS and functional dyspepsia, which means that your body struggles more with digestion for unexplained reasons
  • Yeast infection in the large intestine, this is more come than ever these days
  • Constipation causes putrefaction and the gas caused from waste breaking down causes extra gas 
  • Dehydration (this is the odd one) the less water you drink the more the body tries to hold on to it and can make some people look swollen. . 

How can you stop bloating?

Identify the root causes of bloating

What is causing your bloating? If you want to reduce bloating, then you need to identify correctly the causes.  Bloating is triggered by many dietary and lifestyle factors,  while in some cases, bloating may result from a medical condition. 

Bloating can be a symptom of inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis by irritable bowel syndrome (IBS), and even gynecological conditions, such as endometriosis and ovarian cysts. If bloating lasts for a few hours, it’s usually nothing to worry about, but if you’ve been feeling bloated for 3 weeks or more, you need to discuss the symptoms with your doctor.

Check for lactose intolerance 

A very common cause is lactose intolerance. People with this condition experience bloating, abdominal pain, flatulence, and belching when drinking and eating dairy products. If you suspect you are lactose intolerant, you need to take a lactose intolerance test to confirm the diagnosis and refer to a healthcare specialist to learn how you should change your diet and monitor your lactose intake.

Lactose intolerant people must eat dairy products with naturally lower levels of lactose, such as hard cheeses and yogurt, and even lactose-free and lactose-reduced milk and milk products. 

Limit foods that trigger bloating 

Foods play a major role in bloating, and there are certain foods that cause excess gas. The long list of foods includes but is not limited to broccoli, cauliflower, brussels sprouts, peas, apples, and pears, as well as wheat-based and fatty foods.  So you need to observe which foods are causing you the bloading and consider eliminating your daily intake.

Try foods and drinks that reduce bloating

Instead of consuming foods that trigger bloating, you can increase your intake of foods and drinks that help with constipation and excess gas, such as green tea, kombucha and turmeric.

You can also opt for a low FODMAP Diet. This diet avoids fermentable carbohydrates, which do not get absorbed and ferment in the colon. Meat, almond milk, rice, quinoa, oats, eggplant, potatoes, cucumbers, zucchini, grapes, oranges and pineapples are just a few of the produce you can add to your diet.

Make sure you’re taking probiotic supplements

Probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut. In turn, this may reduce bloating and other symptoms common to IBS. Probiotics can be found in foods such as yogurt, sauerkraut, kefir, and kimchi. Eating a probiotic-rich diet may improve your overall digestive health and reduce IBS symptoms.

Avoid swallowing too much air 

Aerophagia is a medical term used to describe swallowing too much air while eating, drinking, or even running. You may also have aerophagia if you have sleep apnea. The gas entering the stomach and digestive system is the leading cause of aerophagia.

Aerophagia symptoms can be reduced – and even eliminated – with a few lifestyle changes:

  • Eating slowly in a relaxed environment
  • Eating with your mouth closed
  • Taking small bites and chewing food thoroughly
  • Avoid chewing gum or drinking with a straw
  • Focus on your breath and try breathing slowly and deeply
  •  before taking another one
  • Put the phone down, turn off the TV both of these have been shown to lower stomach acid and reducing the digestive effect

Exercise more

Exercising may reduce bloating by moving some of that built-up gas through your digestive system. So, as tempting as it may be to stay in bed after a large meal that leaves you feeling full and bloated, get up and walk! Exercises that strengthen the abdominal muscles are beneficial. So try a few yoga poses if you don’t want to go for a walk.

The bottom line

There are a number of factors that contribute to bloating, including diet, lifestyle, and health concerns. Working with a healthcare professional to identify the cause and make significant dietary changes is the best way to ensure that your nutritional needs are met. If you have any questions regarding gut health, do not hesitate to contact us.

Bloating FAQs

Can excessive stress cause bloating?

Stress may have worsened your symptoms lately if you’ve been under a lot more pressure than usual.  Your stomach and abdomen are deeply affected by anxiety, sleep loss and several other anxiety-related symptoms.

If stress is causing your bloating, you need to discuss this with a professional. However, there are a few things you can do to debloat your stomach today or prevent bloating, such as taking peppermint oil capsules, psyllium husks, herbal teas and magnesium.

Can you get unbloated in 5 minutes?

To get unbloated, you need to let trapped gas out. Try a 5-10 minute walk or other physical activity, such as yoga, which can get the bowels moving and help them release excess gas and stool. You can also practice diaphragmatic breathing to relax the muscles and expel gas. 

Is it normal to feel bloated every day?

Nearly everyone experiences a gassy feeling deep inside their abdomen now and then. Some people, however, suffer from chronic bloating, which is painful and ongoing. Experiencing constant bloating is not normal and may have many causes, so you should call your healthcare professional, especially if symptoms are accompanied by diarrhea, severe abdominal pain, bloody stools, unintended weight loss, chest discomfort, or loss of appetite. 

These could signal an underlying condition​, such as gut dysbiosisleaky gut syndrome, irritable bowel syndrome (IBS) , Candida overgrowth or Crohn’s disease. Visiting a healthcare professional can help diagnose and treat any underlying conditions and provide advice on managing symptoms.