What to do if Feeling Bloated?
February 12, 2022
One usually experiences abdominal bloating when the gastrointestinal tract (GI) is filled with air or gas. Bloating is usually describes as feeling full or swollen, uncomfortable or tight. The abdomen feels hard and painful. It is usually accompanied by frequent burping or belching, excessive gas/ flatulence, abdominal rumbling, and pain. It is a position of great discomfort and interferes with one’s ability to work and participate in social or recreational activities. It is observed in adults as well as children.
The most common causes for bloating include built up of gas due to eating or drinking too fast, smoking, chewing gum, or wearing loose dentures. Also delaying emptying of the stomach in addition to gas accumulation is a classic cause of bloating and abdominal distension.
There are clinical causes like obesity, irritable bowel syndrome, inflammatory bowel diseases such as ulcerative colitis or Chron’s disease, and other functional disorders like heartburn, food intolerance, hormonal flux, eating disorders, and mental factors like stress, anxiety, depression which may cause bloating.
Some serious medical conditions like ascites, celiac disease or gluten intolerance, and pancreatic insufficiency may also cause bloating.
How to relieve bloating?
The symptoms of abdominal bloating can be lowered and avoided by adopting a few simple lifestyle changes.
It is very important to note what you eat and drink as it has a significant influence on bloating and other digestive issues. Here is a list of foods that can help you with bloating:
1. Green tea:
An excellent option to help you stay hydrated and prevent fluid retention in the body, green tea is an antioxidant-rich drink that neutralizes the effects and inflammation induced by harmful free radicals in the body. Green tea is known to consist of a considerable amount of caffeine, a compound that stimulates movement across the digestive tract and supports regularity. This helps reduce bloating.
2. Lemons:
The classic lemon juice does the trick in relieving a bloated stomach. This is because the acidity of lemon juice is similar to that of the stomach’s digestive juices and this helps relieve bloating and other symptoms of indigestion. In addition to this, it also ensures one is well hydrated and the acidity helps things move faster along the GI tract.
3. Ginger:
Ginger is an herb that is known for its potential to soothe digestive disorders. It helps accelerate the emptying of the stomach which eases bloating. There is an enzyme called zingibain which aids in protein breakdown which in turn supports healthy digestion. It also has a relaxing effect on the intestines, reduces inflammation which reduces the bloat and gas one experiences
4. Turmeric:
A staple ingredient added to a variety of Indian curries, soups and side dishes has a compound called curcumin which possesses anti-inflammatory properties. This compound improves gut health and reduces symptoms of gas, bloating, and constipation.
5. Peppermint tea:
Having a cup of mint tea after dinner is a staple in many cultures. It has been shown to decrease inflammation and help a range of digestive conditions. It specifically prevents muscle spasms in the stomach and intestines which eventually prevent bloating.
6. Fennel:
Fennel is a diuretic by nature and has antispasmodic properties which help eliminate intestinal gas. Fennel has the ability to relax the intestinal muscles and allow the trapped gas to escape. This is because of the presence of compounds anethole, fenchone, and estragole present in fennel seeds
7. Bananas:
Bananas being rich in potassium and easily accessible are one of the best go-to fruits to overcome bloating. Potassium is one of the key minerals which makes banana a good option when one feels bloated. The potassium helps flush out sodium and water and eventually maintains the fluid balance in the body. Bananas are also highly nutritious and extremely rich in fiber.
8. Berries:
Berries are loaded with antioxidants, vitamins, and minerals. Some of them are also very good in fiber For example, blueberries have high water and fiber content which helps soften the stool that eases constipation/bloating.
9. Oats:
Wholegrains consist of fiber essential to release bloating. A single bowl of oatmeal is enriched with fiber specifically beta-glucan which has anti-inflammatory properties that make it an effective food choice to overcome bloating.
10. Cucumber:
Cucumber is 95% water which ensures healthy hydration. This helps expel water and gas from the intestine. Cucumber also behaves like a mild diuretic because of the presence of silicon and sulphur. They help prevent boating caused due to dehydration.
11. Avocado:
Avocados are nutrient-dense and provide a wide range of vitamins like folate, vitamin C, and vitamin K. They also have high amounts of Potassium, the mineral responsible to regulate water balance and avoid water retention. They are also rich in fiber which helps to relieve bloating.
12. Yogurt:
Yogurt is packed with probiotics which are gut-friendly bacteria and play a key role in maintaining digestive health. Probiotics improve stool frequency and consistency. This ensures regularity. Probiotics, therefore, help reduce bloating and abdominal distension.
