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How to Get Rid Of Bloating Problems

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How to Get Rid Of Bloating Problems

Bloating occurs when gastrointestinal (GI) tract is excessively full of air or gas creating a feeling of fullness, swelling and tightness in the abdomen. Sometimes the stomach can ruble, swell and pain.

Bloating causes discomfort, flatulence, and belching.

If it manifests for long, bloating can cause frequent heartburn, acid indigestion or turn to a severe problem by developing to gastroesophageal reflux disease or (GERD). You can get rid of bloating problems in the following ways.

Over the counter (OTC) remedies

These OTC products can help in relieving the symptoms of bloating.

Lactase supplements: Enzyme lactase supplements (Lactaid, Dairy Ease) which help those who are intolerant to lactose to digest it. An excellent alternative to the OTC supplements is to take dairy products with less or no dairy products.

Dietary changes

Some types of food can increase or reduce the amount of gas that causes bloating in the stomach. These dietary changes will help in reducing the amount of gas that the body produces and increases the pace at which it moves through the digestive system.

Reduce intake of dairy products

Low lactose dairy products like yogurt are better than whole milk when fighting bloating. Consuming milk products in small amounts or together with other types of food also makes them manageable for the digestive system to process. However, the solution to too much bloating is to eliminate the use of dairy products.

Identifying and avoiding the foods cause much bloating

It is essential to observe the pattern of bloating and identify the foods that cause much gas in GI tract. Many types of food cause gas problems. The most common triggers:

  • Onions
  • Beans
  • Brussels sprouts
  • Broccoli
  • Cauliflowers
  • Cabbages
  • Pears
  • Artichokes
  • Asparagus
  • Candies
  • Whole white bread
  • Milk and milk products
  • Beer, sodas and other carbonated beverages
  • Ice cream
  • Bran muffins or cereals

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Temporary reduction of high-fiber foods

Taking only small quantities of high-fiber foods helps to reduce bloating. When you want to add the size of helpings, let the addition to be gradual over few weeks. Most people take around three weeks for their bodies to get comfortable in accommodating the extra fiber. Some people never adapt hence it is important to be keen on the body's reaction to high –fiber diet.

Reducing consumption of fatty and fried foods Greasy food is more likely to cause bloating since the fat delays emptying of the stomach. It also increases the sensations of fullness and bloating in the abdomen.

Gradual adaptation to taking fiber supplements

Bloating will occur if there is a habit of using a lot of fiber supplements at once. If the supplements are causing bloating, it is essential to reduce the amount to start taking only a small amount and gradually increase the intake. If the symptoms do not fade away, a different type of a fiber supplement is worth a try. Drinking a glass of water with fiber supplements and plenty of liquids over the day helps o in preventing bloating.

Lifestyle changes

Changes in lifestyle are home remedies that help to reduce or relieve bloating by stomach gas.

Eat smaller portions-Many foods that cause bloating should be part of the daily healthy diet. It is difficult to avoid but taking smaller portions is a right way to test the size of the portion that the body can digest without excess getting gas.

Exercise- physical activity helps to move the gas through the G tract and prevent bloating.

Thorough chewing of food – Swallowing larger chunks of food makes the organs with the digestive tract to work harder than necessary in breaking up the food for absorption in the small intestines. The chunks also take a longer time to digest thus causing bloating due to the release of more digestive acids. It is essential to eat slowly and chew the food sufficiently.

Avoid activities that cause swallowing more air

Bloating can occur when more air gets into the gastrointestinal tract. Activities that increase the air are smoking, chewing gum, drinking through a straw and sucking on hard candies.

The key to reducing bloating is by keeping a record of your diet and symptoms to determine the food that triggers bloating.

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