You've probably felt bloated at some point. This is the uncomfortable feeling of trapped gases or increased pressure in your intestines. Bloating is very common, occurring in 16-31% of the population. Fortunately, it is usually a short-term problem, but for some people, bloating is a chronic problem, causing moderate to severe symptoms and affecting quality of life. What helps against bloated stomach, read on!
1. Determine the cause of bloating
Gases such as oxygen, carbon dioxide, nitrogen, and methane enter the intestines through the swallowing of air and the fermentation of food in the large intestine. Increased gas concentration in the intestines can lead to increased tension andcause flatulence. This may be due to:
- eating foods that contain compounds that are fermented in the colon, such as fiber, sugar alcohols and FODMAPs
- a food intolerance such as lactose or fructose intolerance
- Swallowing excess air
- increased amount of fluid in the intestines
- constipation
- an imbalance in your gut microbiome, which is the ecosystem of bacteria living in the gut
- Additionally, stress, anxiety, high-fat meals, weight gain, and changes during the menstrual cycle are associated with bloating.
2. Limit foods that cause bloating
Many people experience bloating after eating certain foods that contain large amounts of indigestible or difficult-to-digest substances. These compounds include insoluble and soluble fiber, sugar alcohols, raffinose and fructose.
Among the specific foods thatcan cause flatulence, belong:
- Vegetables: Broccoli, cauliflower, Brussels sprouts and cabbage
- Fruit: plums, apples, pears and peaches
- Whole grains: wheat, oats, wheat germ and wheat bran
- Legumes: beans, lentils, peas and baked beans
- Sugar alcohols and artificial sweeteners: xylitol, sorbitol and mannitol in artificial sweeteners and sugar-free gum
- Drinks: Lemonade and other carbonated drinks
3. Check for lactose intolerance
Lactose is a sugar found in milk. Your body needs an enzyme called lactase to break down lactose. However, most people do not produce enough of this enzyme to break down lactose once they become adults. The resulting condition is called lactose intolerance.
In this condition, lactose travels through the intestines and attracts more water until it reaches the large intestine, where it is fermented by bacteria and causes bloating. This can happen tooSymptoms such as flatulence, abdominal pain and belching.
What helps against bloating? If you suspect you have lactose intolerance, reducing milk consumption may help eliminate bloating symptoms. However, it is important to work with your doctor to rule out other causes before making any major changes to your diet.
4. What helps against bloating: a low-FODMAP diet
Irritable bowel syndrome (IBS) is a common digestive disorder characterized by symptoms such as abdominal pain, malaise, diarrhea and constipation. About 66-90% of people with irritable bowel syndrome also experience bloating. What can you do about a bloated stomach?
Numerous studies show that limiting certain carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) can reduce bloating.
Foods high in FODMAPs include:
- Grains: wheat and rye
- Dairy products: milk, pudding, yogurt and soft cheese
- Fruit: Watermelon, apples, stone fruits, grapefruit, pears, mangoes, fruit juiceand dried fruits
- Vegetables: Onions, garlic, leeks, artichokes, asparagus, peas, lentils, mushrooms, cauliflower, snow peas and Brussels sprouts
- Nuts: cashews and pistachios
- Other: sugar-free chewing gum and honey
Low-FODMAP diets are quite restrictive for several weeks before gradually reintroducing the excluded foods to determine which foods you can and cannot tolerate.
5. Smaller portions and limit salty and fatty foods
Large portions can stretch the stomach and cause gases and solids to build up in the intestines, causing bloating and bloating. The more indigestible or poorly digestible carbohydrates thecontain food, the more gases the body produces in the large intestine. High salt consumption has also been shown to contribute to water retention in the intestines and feelings of fullness.
Finally, large amounts of fats in the intestines can retain gas and increase the feeling of bloating. This could be why many people complain of feeling full after fatty meals.
6. Avoid rapid weight gain
Rapid weight gain is associated with bloating for several reasons. First, a buildup of fat in the stomach area can constrict the intestines, increasing tension and contributing to bloating. Fat can also have an inflammatory effect and contribute to hypersensitivity in your intestines.
And finally, an unwanted one canlead to weight gainthat draws attention to your stomach area, which can increase your perception of bloating. If you are overweight or obese and suffer from bloating, it may be beneficial to try some healthy weight loss strategies - such as: B. Exercise and limiting portion sizes.
7. Try probiotic supplements
Probiotics are living microorganisms, e.g. B. Bacteria that have a health-promoting effect when consumed. They can be taken as special preparations or in pill form, but are also found in some foods such as yogurt, kefir, sauerkraut, kimchi, kombucha, miso and tempeh.
Some studies suggest that probiotics may relieve digestive symptoms like bloating by increasing the number and types of bacteria in your gut. This, in turn, can reduce inflammation and the perception of tension and gas in your gut. When trying probiotics, you should choose one type and take it for at least 4 weeks to see if it has a positive effect.
8. Do light exercise regularly
How to get rid of bloated stomach quickly? Exercise can reduce bloating by helping to remove it from the intestines. Additionally, light exercise has been shown to help reduce the feeling of bloating and fullness in the stomach that occurs after a meal.provides movementa variety of other benefits, including weight control, and is easy to integrate into everyday life.
Some studies, including people with irritable bowel syndrome, linked activities such as walking and cycling to long-term improvement in symptoms, including bloating. Additionally, exercise can alleviate psychological symptoms such as stress, fatigue and depression, which in turn are linked to digestive symptoms via brain-gut interactions.
9. What helps against bloating: Try peppermint oil
Peppermint has a long history as a digestive aid. In supplement form, it has been shown to reduce symptoms of gas and bloating in people with irritable bowel syndrome. The researchabout peppermint oilin case of flatulence, however, is very limited. Further studies are needed and positive results may depend on specific preparations.
10. Avoid swallowing too much air
Swallowing excessive amounts of air, called aerophagia, is a possible cause of bloating, especially in people with intestinal disorders such as irritable bowel syndrome. You can limit the amount of excess air in your intestines by avoiding the following:
- eating too quickly
- Chewing gum
- drinking carbonated drinks
11. Retrain your abs
What else helps against a bloated stomach? Recent research has shown that the feeling of bloating and fullness in some people is due to an abnormal muscle reflex. Normally, when you eat, the diaphragm rises and the front wall of the stomach contracts to create more space without pushing the stomach out.
However, in some people the opposite happens: the front wall of the stomach rises and the diaphragm lowers, meaning there is less space. It is unclear why this happens, but it can be corrected with biofeedback. With this treatmenttrain your abdominal musclescorrectly, while you receive visual feedback via electrodes that ultimately leads to automatic correction of your muscle contractions.
