Today, many people complain of stomach bloating, and they’ve even made it out as an epidemic In case you are among the people with occasional bloating or discomfort, you are probably asking yourself how to reduce these problems. The question on many minds is: Here lies my question: ‘Why do I always feel bloated?’
With poor diets, high stress, daily medication intake and exposure to various pollutants, it’s not shocking to find out most people are victims of daily bloating. Although it can be painful and to some extent shameful especially when combined with gas or constant urination, bloating can be a more serious problem than you have anticipated.
Now it is time to understand the roots of bloating and find ways on how to fix it with the help of changes in the daily diet and other manipulations.
What Is Stomach Bloating?
It is worth noting that stomach bloating can be handled by creating minor alterations in diet and taking a few lifestyle changes. But it can also show that an illness is more severe than was initially thought.
Common Causes of Bloating:
- Incomplete Digestion: The secondary effects include the poor digestion of proteins that leads to fermentation in the gut.
- Difficulty Breaking Down Sugars and Carbs: Some people cannot secrete the enzymes which can break carbohydrates or other types of sugars down completely..
- Gut Bacterial Imbalance: Excessive buildup of good and as well as bad bacteria and other microorganisms in the digestion system can lead to bloating and formation of gases.
Bloating can also be a sign of:
- Irritable Bowel Syndrome (IBS)
- Digestive Disorders (e.g., Crohn’s disease, ulcerative colitis)
- Fluid Retention
- Constipation
- Food Allergies/Sensitivities (e.g., celiac disease, lactose intolerance)
- Small Intestinal Bacterial Overgrowth (SIBO)
- Hormonal Changes
- Infections or Obstructions
- Certain Types of Cancer
Unlike the other forms of positive body change such as weight gain due to fat or water retention, bloating is marked by the presence of gas in the stomach, not fluid.
How to Get Rid of Bloating
- Incorporate Probiotics: Probiotics help in the development of friendly bacteria and also helps in digestion process. They are kimchi, sauerkraut, yogurt, kefir, and kombucha among others.
- Increase Fiber Intake: A high-fiber diet helps keep digestion smooth. Aim for 25-30 grams of fiber daily from fruits, vegetables, and whole grains.
- Eat Water-Rich Foods: Foods like leafy greens, cucumber, celery, and melons help relieve bloating by providing hydration and beneficial enzymes.
- Use Herbs and Spices: Ginger, dandelion, aloe vera, and fennel have traditional uses for soothing digestive discomfort. Herbal teas and bone broth are also beneficial.
- Stay Hydrated: Drinking enough water aids digestion and helps fiber work effectively. Aim for 6-8 glasses a day, opting for plain water or herbal teas.
- Avoid Bloating Triggers: Foods that may exacerbate bloating include sugary snacks, dairy products, refined grains, certain vegetables (e.g., broccoli, cabbage), beans, carbonated drinks, chewing gum, and artificial sweeteners.
- Exercise Regularly: Regular physical activity helps keep the digestive system functioning optimally and reduces bloating. Aim for at least 30-60 minutes of activity most days.
- Manage Stress: Stress can significantly impact digestion. Practice mindfulness, exercise, or engage in activities you enjoy to reduce stress levels and improve gut health.
Additional Remedies
- Take a Walk
- Practice Yoga for Digestion
- Try Peppermint Oil or Capsules
- Massage Your Abdomen
- Use Essential Oils
- Soak in a Warm Bath
- Eat Regularly and Mindfully
- Reduce Salt Intake
- Keep a Food Diary
- Eat Smaller Portions
Conclusion
Bloating is often temporary and caused by trapped air or gas in the abdomen. Common contributors include poor digestion, dietary choices, and stress. To alleviate bloating, focus on a high-fiber diet, stay hydrated, avoid known triggers, exercise, and manage stress. Implementing these strategies can help you find relief and maintain digestive health.
Disclaimer: The above-mentioned information is for reference purposes only