10 Ways to Get Rid of Bloating

Bloating is an unpleasant condition where we feel a kind of puffiness and swelling in the abdominal area. Bloating most often occurs after eating and can last from a few hours to several days. If you’re looking for solutions, here are 10 tips for reducing bloating.

The most common cause of bloating is increased gas production or a disorder in the function of the muscles involved in the digestive tract. In addition to the feeling of discomfort, bloating can cause pain, discomfort, and a feeling of heaviness. Additionally, bloating is often an aesthetic problem, so it can cause that kind of discomfort and reduced self-confidence.

Bloating should be distinguished from water retention, although these conditions are often confused. Simply put: bloating involves an increased amount of fluid, solids, and gases in our digestive system, while water retention is only about – water.

As many as 15-30% of people regularly experience bloating, so it is clear that this is a very common condition. However, although in some cases bloating is due to serious medical problems, in most cases the cause of bloating is poor diet or intolerance or allergy to certain foods or ingredients.

Here are 10 ways to get rid of bloating:

1. Eat smaller meals

Bloating is often felt after excessive food intake. To prevent bloating, reduce the amount of food you consume per meal, and rather increase the number of meals. People prone to bloating will feel bloated even after a slightly larger meal, and neither an enlarged stomach nor increased abdominal pressure is to blame, but a subjective feeling of bloating. Also, extra or prolonged chewing of food can reduce the feeling of bloating. This reduces the amount of air we swallow with food (which can be a cause of bloating), and also makes food intake a longer process, which is associated with reduced food intake and smaller portions.

2. Pay attention to possible intolerance or allergy to a certain food or ingredient

Food allergies and intolerances are relatively common conditions. When consuming food to which we are intolerant, increased gas production, bloating, and other symptoms occur. Here is a list of foods or ingredients you should consider when thinking about the cause of your bloating:

• Lactose – Lactose intolerance is associated with a number of digestive symptoms, including bloating. Lactose is the main carbohydrate in milk, and if you want to eliminate it, you must stop eating all dairy products.
• Fructose – Intolerance to fructose, fruit sugar, can also be the cause of bloating, so consider eliminating fruit if you think it is responsible for the bloating.
• Eggs – Gas and bloating are common symptoms of egg allergy.
• Wheat and gluten – A large number of people are intolerant to gluten, a protein found in wheat, barley, spelt, and some other grains. This intolerance can cause a number of ailments, including bloating.

Lactose and fructose belong to a larger group of indigestible carbohydrates or fibers called FODMAPs. Intolerance to foods from this group is among the most common causes of bloating and abdominal pain.

If you suspect an intolerance or allergy, be sure to visit a doctor to get tested and, if your suspicion is confirmed, react with dietary changes that will, in addition to other symptoms, also reduce bloating.

3. Avoid swallowing air and gas

There are two causes of gas in the digestive tract. The first is gas produced by bacteria in the intestines. The second is air or gas we swallow while eating or drinking. The biggest culprit in this case is carbonated drinks that contain bubbles of carbon dioxide, a gas that is released from the liquid after it ends up in your stomach.

Chewing gum, drinking through a straw, and swallowing food while talking or in a hurry can also lead to an increased amount of swallowed air, which can cause bloating.

4. Avoid foods that cause gas

Some foods rich in fiber cause increased gas production. The strongest players in this field are legumes such as beans and lentils, but also some types of cereals. If you often feel bloated, try keeping a food diary for a few days to find out which foods make you feel gassier or bloated, and reduce them to a minimum or completely eliminate them from your menu.   

Fatty foods can also slow down digestion and bowel emptying. Although this contributes to the feeling of satiety, at the same time it can be a problem for people who suffer from bloating. Reduce your intake of legumes and fatty foods and pay attention to whether the bloating has decreased.

5. Avoid FODMAP foods

Irritable bowel syndrome (IBS) is one of the most common digestive problems in the world. It affects about 15% of the population, and it is still not known what causes it. Symptoms include bloating, abdominal pain, discomfort, and diarrhea and/or constipation. Most sufferers (as many as 60%) emphasize that bloating is the most common and worst symptom, even worse than pain.

A number of studies have shown that indigestible carbohydrates, which we call by the collective name FODMAP, can drastically increase symptoms in those suffering from IBS. A diet low in FODMAP foods shows a significant reduction in symptoms such as bloating in people with this disease.

It is advised to avoid foods high in FODMAPs, such as wheat, onions, garlic, broccoli, cabbage, cauliflower, artichokes, peas, apples, pears, and watermelon.

6. Be careful with sugar alcohols / artificial sweeteners

Sugar alcohols are an ingredient found in “sugar-free” foods and chewing gums. They are considered safe and healthier substitutes for ordinary white sugar, so they are often found in recipes for healthy desserts. However, in the case of consuming larger amounts of these sugars, digestive problems can occur. Namely, bacteria in the large intestine digest them and produce gas.

Try to avoid sugar alcohols such as xylitol, sorbitol, and mannitol. Although erythritol is also a sugar alcohol, it is usually better tolerated than other foods in this group, but even it can cause digestive problems and bloating in larger doses.

7. Avoid constipation

Constipation is a very common digestive problem that can have a number of different causes. Studies show that constipation can increase the symptoms of bloating. In the case of constipation, it is advisable to increase the intake of soluble fiber, but this increase in fiber content in the diet should be done carefully in people who have problems with gas and/or bloating, as in some cases fiber can further worsen the condition.

In the case of constipation, increase your water intake and physical activity. These two factors can reduce constipation and its frequency.

8. Take probiotics

As already mentioned, gas produced by bacteria in the intestines is a common cause of bloating. A number of bacteria live in our digestive tract. Studies show that probiotics can reduce gas production and bloating in people with digestive problems.Probiotics also have many other positive effects, so try them if you have bloating problems.

9. Take peppermint oil

Bloating can also be the result of increased function of the muscles involved in the digestive tract. Drugs called antispasmodics have shown a positive effect in the spasm of these muscles. Peppermint oil acts similarly to these drugs and can be found in herbal pharmacies and essential oil stores.

10. Consult a doctor in chronic cases

If bloating becomes a chronic condition that does not decrease or disappear with any of the previously mentioned tips, be sure to visit a doctor who will perform diagnostics and determine the cause of the bloating. Chronic bloating can be caused by serious medical conditions and should definitely not be ignored. However, most often, bloating can be and is successfully resolved with simple changes in the menu or by eliminating foods that cause bloating.