In rare circumstances, bloating may be a symptom of medical problems like an infection, malabsorption syndromes, bowel obstruction, liver disease, or cancer.
Increase gas in the gut can cause increased tension and bloating. From the best foods to eat to reduce gas to new activities to try (roll out that yoga mat, friend!
Ever notice how when youre nervous, tired, sad or overwhelmed, your digestion is a total mess? It essentially helps you detox.. The body retains more gas when you are lying on your back, so try to stay active throughout the day.
This may be due to (1, 4, 5): However, studies show that theres often little difference in the amount of gas in the guts of people who experience bloating and those who dont (1, 6). Good bacteria called probiotics act like friendly gut bugs in your digestive tract, killing off bad bacteria that can trigger digestive issues and reactions.
Artificial sweeteners and sugar alcohols: These include aspartame, sorbitol, mannitol and xylitol. It also leaves less room for other things in your abdomen, including circulatory fluids and fat, making everything feel tighter.
While stomach bloating will often resolve on its own, the following measures may help reduce bloating or address its underlying causes: Physical exercise can help reduce bloating and clear gas from the body. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. are clickable links to these studies. As Deputy Articles Director, Madeleine oversees the Sex & Relationships and Entertainment teams. These compounds include insoluble and soluble fiber, sugar alcohols, and the sugars raffinose and fructose (8, 9). We are huge fans of dandelion tea or tinctures, which taste less bitter than actual dandelion leaves, says Brown. When in doubt bring your notes to a specialist for professional guidance. Our editors handpick the products that we feature.
Some medications and underlying conditions can also cause bloating, including IBS, allergies and inflammatory bowel disease.
Try cooking a few spears along with eggs in the morning, or adding steamed or sauted asparagus as a side dish to your protein at lunch or dinner.
Only 50% of people who experience bloating also report a distended abdomen.
If so, youre not alone.
Posture adjustment can also help. Eating slowly is key for allowing your body to properly digest and allow for hunger cues, which in return will enable the migrating motor complex. However, over-the-counter enzymes have proven to help with the digestion of two commonly problematic foods: dairy and legumes (such as beans).
Most stomach bloating will resolve on its own.
In addition to eating earlier in the evenings, overeating can also lead to bloating. Maintaining a healthy diet and weight, promoting good bowel habits, and getting regular exercise may help reduce symptoms. Maybe you just ate too much too fast for proper digestion. A more gentle yoga or stretch session might be the move to help soothe your stomach without making you feel worse.
"The carbonation found in bubbly beverages can often contribute to bloating as well," she explains.
Many herbs act like diuretics and help the body release extra fluid, while some, like ginger, can also help the digestive system release its contents and relax the muscles in the GI tract, which relieves constipation.
WebMD does not provide medical advice, diagnosis or treatment. One study in 94 people found that a 1015-minute walk after a meal improved the feeling of bloating to a greater extent than medications (45).
What brings relief in the long term will depend on the cause of your distress.
Now that you know what you should eat, lets look at some of the foods that might make your bloating even worse. Registered dietitian Lara Metz particularly recommends upping your intake veggies such as cucumbers, fennel, celery, and lemon as well as fruits like berries and watermelon.
You might need a professional diagnosis to get to the bottom of it. Visitation and mask requirements. So many things can throw our bodies out of equilibrium and lead to belly bloat that can feel like it will never go away on its own. Bloating is most often temporary and caused by air becoming stuck around your abdomen, making it distend outward. Between 10% and 25% of otherwise healthy people complain of occasional abdominal bloating.
In turn, this may reduce inflammation and your awareness of tension and gases in your gut (5, 34). Most digestive enzyme supplements are effective only for people who cannot produce enzymes for medical reasons. More, Anti-Inflammatory Diet Tied to Increased Brain Volume, Vacation Health Benefits: How Taking Time Off Changes Your Brain. This digestive symptom may also be accompanied by an enlargement of the waist called abdominal distension (1, 3, 4, 5). Incorporating these into your diet will help, while certain cruciferous veggies like broccoli, cauliflower, and Brussel sprouts may cause more bloat, says Metz.
Refined grains and grain products: Gluten is difficult to digest for many people, and so are corn, oats and other grains in some cases. Eat smaller portions, and limit salty and fatty foods, 9 Signs and Symptoms of Irritable Bowel Syndrome (IBS). We do not endorse non-Cleveland Clinic products or services.
Limiting your intake of these foods may alleviate this condition.
A bloated stomach is first and foremost a feeling of tightness, pressure or fullness in your belly. Aim for an intake of 25 grams per day for women and 38 grams per day for men (23). It usually goes away after a while, but for some people, its a recurring problem.
However, in some people the opposite happens, whereby the front wall of your stomach protrudes and your diaphragm descends, meaning that theres less room (7).
Make sure to eat a high-fiber diet, aiming for about 2530 grams every day or even more, and to drink plenty of water/fluids.
To keep things flowing smoothly, you want to make sure toeat a high-fiber diet, aiming for about 2530 grams every day or even more.
Moving stimulates the digestive system to contract, which may help pass trapped gas, Sass explains. This article is based on scientific evidence, written by experts and fact checked by experts. While you can ingest gasses by swallowing air or drinking carbonated beverages, these gasses mostly escape through belching before they reach your intestines. Unfortunately, the cause of a bloated stomach can be hard to pinpointthough it should make you feel a bit better to know that its rarely a serious health concern. Peppermint has a long history as a digestive aid in folk medicine, and peppermint oil could give some relief to people with IBS, or irritable bowel syndrome.
Note that the numbers in parentheses (1, 2, etc.)
And thats without mentioning the unpleasant added effects of pain and tenderness in the area or excess gas. But if your bloated stomach doesnt go away or gets worse, or if you have other symptoms of serious illness, such as fever or vomiting, you should seek medical attention to rule out other medical causes.
On top of this, being stressed doesnt make it very easy to eat a healing diet and instead usually leaves you reaching for comfort foods that commonly trigger bloating.
And while Lindel notes that more concrete research is needed, she points out that "one study found acupuncture to be beneficial in those with dyspepsia (aka indigestion). It may or may not be accompanied by a visibly distended (swollen) abdomen.
However, there is some evidence to suggest that they may work when combined or when used with magnesium oxide or loperamide (Imodium). Inadequate protein digestion (causing some foods to ferment), Inability to break down sugar and carbohydrates fully (certain complex sugar compounds need the presence of enzymes to be digested fully, yet people can lack these), Imbalances in gut bacteria (in the digestive tract, there are trillions of healthy and unhealthy bacteria that compete, and when bad bacteria outweigh the good for one reason or another, an imbalance can lead to abdominal bloating and excessive gas), Irritable bowel syndrome, especially if youre constipated, Digestive disorders like Crohns disease or ulcerative colitis, Food allergies or sensitivities, including celiac disease or lactose intolerance. Some people with bloating symptoms do not have an actual increase in intestinal gas and simply may be more sensitive to it. As such, bloating may be caused by a heightened perception of normal amounts of gases and tension in your gut, known as visceral hypersensitivity.
Reducing your portion sizes and limiting your intake of foods high in salt and fat, such as fried foods, fast food, chips, chocolate, and confectionaries, may help reduce symptoms of bloating.
Combine a sluggish metabolism and digestive system with too many heavy foods, and youve got a recipe for disaster. Estrogen and progesterone can each cause intestinal gas by either slowing or speeding your motility. One common cause of stomach bloating is the inability to digest certain foods.
Maybe it was all that wine last nightno judgments at all, of course.
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"Although it may sound counterproductive to drink more, water can actually help flush our system and reduce the puffiness."
Flatus & Bloating. Try eating fresh-ground herbs of all kinds (parsley, oregano, rosemary, etc.
Its important to use this time to relax and focus on breathing and relaxation," explains Metz. Some foods, such as sugar alcohols, artificial sweeteners, legumes, and high fiber veggies and fruits, contain large amounts of nondigestible compounds that may lead to bloating. And skip the sugary sports drinks afterward! In one study including 45 people, several biofeedback training sessions resulted in a 40% reduction in the feeling of distension and a 1-inch (2.5-cm) reduction in waist circumference (48).
Just don't reach for sparkling water. All Rights Reserved.
What Are the Most Common Symptoms of an Irritable Bowel?
Our website services, content, and products are for informational purposes only. Additionally, light exercise has been found to help reduce the feelings of bloating and fullness in your stomach that occur following a meal (45). However, you should see a doctor if it does not go away or if you notice any of the following symptoms: European Journal of Gastroenterology and Hepatology: Effects of ginger on gastric emptying and motility in healthy humans., Gastroenterology & Hepatology: Management Strategies for Abdominal Bloating and Distension., Gastroenterology & Hepatology: Pathophysiology, Evaluation, and Treatment of Bloating: Hope, Hype or Hot Air?, Harvard Health Publishing: Gut reaction: A limited role for digestive enzyme supplements., Harvard Health Publishing: Whats causing that belly bloat?, John Hopkins Medicine: Bloating: Causes and Prevention Tips., Mayo Clinic: Belching, gas and bloating: Tips for reducing them., Phytotherapy Research: A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.).. Now scheduling for ages 6 months and up, Coming to a Cleveland Clinic location?
While a bloated stomach is certainly uncomfortable even embarrassing when it comes along with gas or the need to run to the bathroom it might be an even bigger deal than you think. eds.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. As always, seek medical attention if your symptoms are persistent or severe.
However, most people dont produce enough of this enzyme to break down lactose once they reach adulthood.
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Bloating is a common condition caused by a wide range of dietary, lifestyle, and health factors.
FODMAPS are poorly digested fermentable short-chain carbs found in a wide variety of foods. If you suspect you have lactose intolerance, reducing your dairy intake may help eliminate symptoms of bloating.
This may be why people often report feeling bloated after fatty meals (5).
A refreshing and tasty antidote is coconut water, which may help counteract water retention and bloating, says Nicole Lindel, RD, Everlywell adviser, who notes that this potassium-rich bev helps the body release water. Make sure your exercise routine supports your overall health and makes you feel better, not the opposite, causing disturbed fluid levels, poor digestion and added stress. If you're not a seasoned yogi, don't fret.
Note that the numbers in parentheses (1, 2, etc.) Try eating more raw or cooked leafy greens, cucumber, celery, fennel, artichoke, melon, berries, steamed veggies and cultured/fermented vegetables. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, eating foods that contain compounds that are fermented in your colon, such as fiber, sugar alcohols, and FODMAPs, a food intolerance, such as lactose or fructose intolerance.
"Research has shown physical activity, including yoga, can reduce symptoms of bloating. Though it's tempting to meet pals for dinner after dark or to enjoy a late night treat or two, cutting things off after the early bird special might be your ticket to easing digestive woes, as Lindel explains.
This powerhouse veggie is a natural diuretic, helping water move through the body.
They can be consumed as special preparations or in pill form, but theyre also found naturally in some foods such as yogurt, kefir, sauerkraut, kimchi, kombucha, miso, and tempeh (33).
Female hormones deserve a special mention when it comes to stomach bloating because they can affect bloating from many angles fluids, gas, digestive back-up and also your sensitivity to those things.
Your brain then diverts attention away from proper digestion in an effort to conserve energy and use it elsewhere.
But if youre looking for home remedies to debloat your stomach today or avoid bloating tomorrow, there are a few things you can try.
Probiotics are live microorganisms, such as bacteria, that provide health benefits when you consume them (32). As many as 3 in 4 women say they experience abdominal bloating before and during their menstrual periods.
You could try cutting out some or all of the following foods: One option is to remove FODMAP foods that you suspect of creating bloat one at a time.
First, estrogen causes water retention. When it comes to a quick fix for bloat, Carolyn Brown, MS, RD, of the New York City-based nutrition practice Foodtrainers, recommends turning to these natural and gentle diuretics. Magnesium can also help with bloat that comes from constipation, so Brown recommends taking a pill when needed to help things move along, ideally overnight, without the harsh effects of a laxative.
Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating (5). Another way to reduce bloating is to reduce your salt intake and to avoid processed foods often loaded with extra sodium, which leads to water retention, Metz explains. In a 4-week study in 72 people with IBS, taking 180 mg of peppermint oil capsules which were designed for sustained release in the intestine 3 times a day resulted in significant improvements in these symptoms (40).
Approximately 6690% of people with IBS also experience bloating (2, 24). 
This article contains scientific references.
If dealing with stomach bloating, you can try eating some ginger or drinking a cup of peppermint tea for an easy potential home remedy. Success may depend on the individual, as well as the type of probiotic strains used (5, 35, 36).
Fluids also help make sure fiber can do its job correctly. Constipation can also cause stomach bloating, and so a diet rich in fiber can help with both conditions.