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Bloating is a common issue that can cause a lot of discomfort. Thankfully, there are several ways to alleviate bloating or even get rid of it entirely. Simple changes like adjusting your diet and modifying your daily habits can be quite effective. Here are some tips to help you treat bloating.
Steps
Balance the gut bacteria with probiotics
Probiotics help reduce harmful bacteria in the gut. As a result, they can also help alleviate bloating caused by gas. To increase the amount of probiotics in your diet, try fermented foods like kimchi, pickles, and yogurt. If you're not fond of probiotic-rich foods, you can opt for probiotic supplements as directed on the product label.
- Probiotic drinks like kombucha or kefir are also good alternatives.
Try using activated charcoal
Taking activated charcoal before and after each meal may help alleviate symptoms. This natural remedy still needs more research to confirm its effectiveness, but many people use it to reduce bloating. You should consult your doctor before using this method. If approved by your doctor, you can take it as per the dosage on the product label before and after each meal. The following products contain activated charcoal:
- Charcoal Plus
- Actidose-Aqua
Use products containing simethicone
These medications work by breaking down gas bubbles in the digestive tract. This can help reduce bloating and other symptoms of gas. Take the medication as directed on the product label. Typically, you would take it 4 times a day: once after each meal and once before bedtime. Common brands include:
- Mylanta
- Gas-X
- Mylicon
- Gelusil
Take Alpha-galactosidase when consuming gas-producing foods
Use this method if you don't want to avoid foods like beans and cruciferous vegetables. Alpha-galactosidase is an enzyme that helps break down food without producing much gas. This product can help alleviate bloating. If you'd like to try this method, you can purchase Beano or Beanassist at the pharmacy. Follow the dosage instructions on the product label (usually right before each meal).
- Beano and BeanAssist are available in both pill and liquid forms.
Take lactase enzyme supplements
Many people with lactose intolerance still crave dairy products like ice cream. If this is the case, you don't have to avoid dairy to reduce bloating. Instead, use supplements to provide your body with the enzymes necessary to digest dairy. Common brands include:
- Lactaid
- Dairy Ease.
Eat smaller meals to reduce constipation
Eating smaller meals will keep your digestive system active. Having three large meals a day can slow down food movement through the digestive tract. When waste sits in the intestines too long and ferments, it can cause more bloating and stomach discomfort. It's better to eat more frequently by having lighter meals during the main meals and a small snack between breakfast and lunch, as well as another between lunch and dinner.
- Avoid eating three large meals a day, and try not to eat a heavy meal just before bed.
Avoid habits that lead to swallowing air
People often swallow air without realizing it. The air gets trapped in the body, leading to bloating and discomfort. To reduce the amount of air you swallow, avoid smoking, refrain from using straws when drinking, slow down your eating, and steer clear of chewing gum. These simple changes may help alleviate the symptoms!
- Smoking can cause you to swallow air while inhaling, contributing to bloating. Quitting smoking can reduce bloating and improve overall health.
- Using a straw means you also end up sucking in air. Try to avoid straws to reduce bloating (and help the environment, too).
- Eating too quickly and not chewing properly can make you swallow air. Focus on chewing thoroughly and eating slowly.
- Chewing gum increases saliva production and leads to frequent swallowing. This, in turn, causes you to swallow more air.
Reduce your intake of fiber-rich foods
Although fiber is healthy, it can increase the amount of gas in your digestive system. This can result in bloating and discomfort. To reduce these effects, limit your intake of certain fruits and vegetables like pears, asparagus, Brussels sprouts, and artichokes. Also, avoid or minimize whole grains and bran.
- If you've recently switched to a higher-fiber diet, whether through supplements or by choosing whole grains, give your body time to adjust gradually.
Cut back on fatty foods
Our bodies take longer to digest fatty foods. This slower digestion results in more gas being produced as the food breaks down, leading to bloating and discomfort. To alleviate this, reduce your intake of fatty red meats and opt for leaner options like fish and poultry. Switch to low-fat or skim milk instead of whole milk. Although it may be tough to give up those delicious, rich foods, this change can significantly ease bloating symptoms.
- Cooking at home can also help, as restaurant meals often contain more cream, butter, and oil.
Limit artificial sweeteners to the bare minimum
Sugar substitutes can be difficult to digest. This can lead to bloating and discomfort during digestion. Always check the labels when buying diet foods, like low-calorie items. Avoid the following ingredients:
- Xylitol
- Sorbitol
- Mannitol
- Maltitol Syrup
Avoid dairy products if you're lactose intolerant
Many people lose the ability to digest dairy as they age. Bloating and discomfort are common symptoms. Pay attention to whether these symptoms occur after consuming dairy. If so, try cutting back on dairy products to see if it helps. The dairy products to limit may include:
- Milk
- Ice cream
- Heavy cream (used in baking)
- Cheese
Reduce your salt intake to prevent water retention
Salt makes you thirsty, causing your body to hold onto fluids. If you often feel thirsty after eating, try cutting down on the amount of salt in your food. Avoid adding extra salt to your meals, or to water when cooking pasta or rice. Opt for canned products with low sodium content. Eating out less can also help, as restaurants often use more salt to enhance flavor.
- If you have a habit of sprinkling salt on your food, remove the salt shaker from the table.
Limit carbonated drinks
Carbonated drinks release carbon dioxide into your body. You can reduce the amount of gas in your digestive system by eliminating these beverages. This can significantly help with bloating! Drinks to avoid include:
- Carbonated sodas and sparkling water
- Alcoholic beverages like beer, seltzer, and mixed drinks, including soda and tonic water.
Exercise for 15-30 minutes, 5 times a week
Engaging in physical activity helps your body digest food more efficiently. This can reduce symptoms of bloating. Aim to do aerobic exercises for 75-150 minutes per week, or 15-30 minutes per session, five times a week. If you have health conditions like diabetes that make exercise unsafe, consult your doctor before starting any workout regimen.
- If you're new to exercise, start slowly and gradually increase the intensity of your workouts.
Manage stress to reduce its impact on digestion
Stress hormones can interfere with the digestive process. This can lead to symptoms such as bloating. If you are under significant stress, try relaxation techniques like meditation, yoga, and deep breathing. Getting enough sleep (8-10 hours per night) also helps alleviate stress.
- If you’re overly stressed about something, it can trigger the body’s ‘fight or flight’ response, slowing or even halting the digestive process. This is when digestive issues like bloating can occur.
Visit a doctor if symptoms persist
Bloating could be a sign of an underlying health issue. If you've tried the methods mentioned and still experience bloating, or if it becomes severe enough to disrupt your daily life, make an appointment with your doctor. They can help identify the cause of your bloating and prescribe targeted treatment.
- Conditions that can cause bloating include irritable bowel syndrome, bowel obstruction, heart disease, appendicitis, and gallstones.
- Be sure to see a doctor if bloating is accompanied by other symptoms like persistent vomiting, black stools, blood in stools, severe diarrhea or constipation, chest pain, and unexplained weight loss.
