General Health

Proven Ways to Beat Bloating

You've probably experienced the unpleasant feeling of being bloated at some point, caused by trapped gas or elevated pressure in your stomach. 

Bloating affects 16-31% of the general population, which makes it quite prevalent. Thankfully, it usually goes away on its own and may have been caused by a heavy meal or a dish that produces gas.

However, for some people, bloating is a persistent issue resulting in mild to moderately severe symptoms and detrimentally impacting quality of life. 

Let's discuss the proven ways to get rid of bloating. Here's how you can do it!

Symptoms of bloating

You may feel bloated when: 

• Your stomach hurts or feels larger than usual

• Your stomach is rumbling or making noises

•  You fart more frequently than usual.

What causes bloating? 

Bloating results from the digestive system's organs being stretched, possibly due to the accumulation of gas or solids in the gut. Additional contributing factors include sluggish digestion, weak abdominal wall muscles, and contractions rather than relaxations of the diaphragm. 

Other signs and symptoms of an upset stomach include cramping, diarrhea, constipation, and a lot of gas. The stomach also feels tight and stretched. 

Ways to prevent bloating

1. Limit the foods that cause bloating.

Bloating is a common reaction to consuming certain foods high in indigestible or poorly digestible chemicals. These minerals include sugar alcohols, soluble and insoluble fiber, and the sugars fructose and raffinose.

When you consume foods containing these minerals, the fiber and sugar that are not digested go into your large intestine, where bacteria ferment them, causing more gas. 

Foods that cause bloating are broccoli, cauliflower, sprouts, and cabbage are among the vegetables. Fruit that causes bloating are peaches, pears, apples, and prunes. 

2. Eat Potassium-rich foods

According to Cynthia Sass, MPH, RD, the best advice for somewhat immediate relief is to drink more water and consume mellow potassium-rich foods like bananas, avocados, and sweet potatoes. Both water and potassium aid in the body's removal of extra fluid and sodium. According to Mackenzie Burgess, RDN, a registered dietitian nutritionist and recipe developer at Cheerful Choices, this can be particularly crucial during your period.

3. Try Dandelion Root, Peppermint, or Ginger tea.

These natural and mild diuretics are what nutritionists suggest using as a quick treatment for bloat. Some people have dandelion tea or tinctures that are less bitter than the genuine leaves, while others enjoy drinking tea at the end of meals and suggest peppermint or ginger tea to promote healthy digestion. But it's crucial to take this time to rest and concentrate on breathing and relaxation.

4. Try probiotic supplements

Probiotics are living bacteria that positively affect your health when you eat them. However, they can also be found naturally in some foods like yogurt, kefir, sauerkraut, kimchi, kombucha, miso, and tempeh. They can also be taken as supplements.

According to several studies, probiotics may help digestive issues like bloating by increasing the variety and quantity of bacteria in your stomach. As a result, you might have less inflammation, stress, and gas in your gut. 

5. Try peppermint oil

As a digestive aid, peppermint has a long history.

Taking it as a supplement helps IBS patients with bloating and distension symptoms.

There were significant improvements in these symptoms in a 4-week study of 72 individuals with IBS who took 180 mg of peppermint oil capsules twice daily. 

What is persistent bloating?

If you've tried a few of these remedies for bloating and are still experiencing problems, you might be intolerant to certain foods. Frequently, these are dairy, gluten, or wheat items. Reduce the intake of these products, and record your food intake to see how this affects your bloating. You can also consult a dietician for additional guidance. 

Bloating is another symptom of Irritable Bowel Syndrome (IBS), frequently caused by dietary intolerances resulting in irregular bowel movements and extra wind. Unfortunately, this illness also causes diarrhea, constipation, and stomach pain or cramps. You should consult your doctor if you suspect that you may have IBS.

Treatment for bloating

Over-the-counter medication:

Your pharmacist can advise on over-the-counter medications to treat excess wind, diarrhea, constipation, and bloating. 

There are two products on the market that To aid in the breakdown of lactose and reduce flatulence; lactase can be found in products like Dairy Ease and Lactaid. 

Beano aids in the digestion of the unpalatable carbohydrate found in beans and other bloating-inducing vegetables. 

Among the over-the-counter gas medicines are: 

• Pepto-Bismol Lactase enzyme

• Simethicone activated charcoal (Lactaid or Dairy Ease) 

• Beano

Prescription medication to treat bloating:

Depending on the diagnosis, your doctor can suggest taking a prescription bloating medicine for more severe underlying problems like Crohn's disease. A breath test may be performed if the gas is persistent in identifying bacterial overgrowth. If your test is positive, you can be prescribed the antibiotic rifaximin, which can help lessen the bacteria that cause gas.