Bloating is an unpleasant issue that may be triggered by a great number of reasons.
In fact, the symptoms of bloating vary and can range in severity from extremely mild to severe enough to result in pain. They most often include feeling excessively full after meals. For some people it can be so bad that it contributes to flatulence and burping, abdominal swelling and noises.
Why bloating is experienced
Namely, bloating happens as a result of excess gas in the digestive tract, which is caused by two reasons:
- The digestive process itself releases gas from the food since it is broken down.
- Air swallowing.
For a lot of people, bloating is an occasional inconvenience, but for most people the issue resolves itself after a few uncomfortable hours. So, in case you are suffering from regular episodes of bloating, there are several simple lifestyle changes that can be made in order to feel less uncomfortable.
The main reasons why you are bloated all the time
1. Eating too much or too quickly
Eating excessive amounts of food is one of the most common bloating causes. Plus, it is also one of the 12 hidden reasons why you’re not losing weight.
Keep in mind you should try serving yourself smaller portions as well as allow yourself more time to eat it.
In addition, chewing your food more thoroughly helps get the digestive process underway.
Also, people who eat too fast usually gulp air along with their food adding to the gas in their bellies. So, try to prevent this in order to help ease your bloated stomach.
2. Air swallowing
These habits can also contribute to swallow air:
- Drinking sodas or other fizzy beverages that have also a lot of other adverse side effects.
- Using a straw.
- Chewing gum or sucking on a hard candy.
Consider cutting these things out and you will notice if they help you feel any better.
Certain physiological changes in the body can be caused by stress or anxiety. Additionally, it makes the digestive process less efficient, thus resulting in bloating. What’s more, in some people the stress response also causes changes to their breathing that can cause them gulp air.
In case you are nervous or anxious consider trying some simple breathing or relaxation exercises that can help you feel more in control. Essential oils can also be used as natural remedies against stress and anxiety.
4. Eating gassy foods
It is very important to know that some foods are more likely to trigger bloating as well as excess gas than others.
To explain you in detail, fat is actually the hardest food group to digest, and therefore very fat-rich meals can trigger bloating. Fat takes longer to digest than carbohydrates or protein, keeping the stomach full longer.
These are some gassy foods: beans and cruciferous vegetables such as cauliflower, broccoli, and cabbage. Whole grains that are very high in fiber are also a common reason of gas problems.
These foods have amazing health benefits but they should be consumed in moderation in case they trigger bloating.
5. Not drinking enough water
It is a fact that most of the people fail to drink enough water. Moreover, insufficient fluid intake can result in dehydration that prevents the proper function of bodily systems, including the digestive one.
All the above mentioned foods are a key part of a healthy diet. So, when having meals high in fiber, it is recommended to drink more water to help maintain motility in the digestive system as well as prevent bloating and constipation.
6. Using sweeteners
There are a great number of people who turn to artificial sweeteners that can make you sick and diabetic or an alternative like high fructose corn syrup that is also added to a lot of processed foods like bread, ketchup, and coffee, while trying to cut down on sugar.
These ingredients can cause the release of hydrogen and methane gases, leading to diarrhea, pain, flatulence, and bloating.
As you can see, instead of using these harmful sweeteners, consider using some natural sugar substitutes.
7. Consuming dairy products
There are actually some people having an undiagnosed lactose intolerance and also most of the people are lactose intolerant. In case you notice that you are susceptible to bloat after eating dairy, you might need to look for a substitute to traditional milk.
8. Taking medications
According to WebMd, a large number of nonprescription and prescription medicines and supplements can result in gas and bloating. Here are some of them:
- Diarrhea medicines, for instance Kaopectate, Imodium, and Lomotil
- Fiber supplements and bulking agents, like Metamucil, Citrucel, and Fiberall
- Narcotic pain medicines
- Multivitamins and iron pills
In case you have noticed that your bloating symptoms have become worse after starting a new prescription or supplement, you should check it with your doctor who should recommend an alternative.
But, in case you are taking a medicine or supplement that was not prescribed by a doctor, just stop taking it.
Powerful natural remedies for bloating
If you know exactly what to do, bloating can be fairly easy to control. Here some natural home remedies to relieve bloating:
- Herbal teas
When it comes to digestive problems herbal teas have a few great advantages: they adsorb gases, decrease stress, help blood flow to the digestive system and remove various pollutants.
Ginger, pineapple, and papaya can actually prevent bloating but of course that there are also many other foods that are really helpful.
- Abdominal massage
It is a technique that has been used by multiple cultures since ancient times. The abdominal massage can help you regulate metabolic function as well as lower the waste build-up in the body that lead to bloating, resulting in uncomfortable bloating relief.
When to visit a doctor in case of bloating
In case your bloating is accompanied by blood in the stools, persistent diarrhea, weight loss, vomiting, or heartburn, which gets progressively more painful, it is advisable to make an appointment to your doctor.
Also, while some abdominal discomfort is not uncommon with bloating episodes or if there is any severe and prolonged abdominal pain, you should also visit a doctor.