Many people suffer from bloating. This problem can be very inconvenient. Fortunately, there are various ways to get rid of bloating through diet changes and a healthier lifestyle. If these methods do not work for you, consult your doctor.
Attention: the information in this article is for informational purposes only. Consult your doctor before using medicines
Part 1 of 4: Fixing the problem quickly with over-the-counter remedies
Step 1. Balance your gut microflora with probiotics
Probiotic supplements contain cultures of fungi and bacteria similar to those found in healthy gut. These bacteria aid in digestion. They help reduce bloating in the following disorders:
- Irritable bowel syndrome
- Difficulty digesting dietary fiber
Step 2. Try to take activated charcoal
While this natural remedy is quite popular, it remains unclear if it actually helps with gas. If you want to try if activated charcoal will help you, you can get one at your nearest pharmacy. Activated carbon is found in the following preparations:
Step 3. Try taking medications with Simethicone
These remedies are believed to help break up large gas bubbles in the digestive tract and make them easier to escape. Although these drugs are often used, their effectiveness has not been scientifically proven. If you decide to take these medications, read and follow the directions for use. Simethicone is found in the following drugs:
- Imodium plus
- Maalox plus
Step 4. Add Beano to foods that cause gas
If you love to eat beans, cabbage, and broccoli and don't want to skip these foods, try Beano. This product contains enzymes that help the body break down food without producing too much gas.
- Beano can be purchased at a pharmacy. It comes in the form of tablets and pills.
- Read and follow instructions for use.
Step 5. Take a lactase enzyme supplement
Many people with lactose intolerance love various dairy products such as ice cream. If you are one of them, then there is no need to completely abandon dairy products. You can take dietary supplements with enzymes that your body needs to process dairy products. The following remedies are popular:
- Lactase enzyme
Part 2 of 4: Changing your diet
Step 1. Avoid vegetables and fruits that increase gas production
They can be replaced with other healthy vegetables and fruits that do not irritate the digestive system or cause painful bloating. Among other things, bloating can be caused by regular consumption of commercial cookies, as they are high in sugar and high-temperature hard fats such as palm oil. This combination of sugar and high fat content can degrade your gut microflora. Reduce your intake of these types of foods and see if your condition improves. Gas production is often caused by the following products:
- Brussels sprouts
Step 2. Reduce your intake of dietary fiber
While dietary fiber is beneficial for helping the passage of food through the digestive tract, it also increases the amount of gas in the intestines. Whole grain breads, brown rice, whole wheat, and bran are high in fiber.
If you are trying to increase the amount of fiber in your diet by taking nutritional supplements or switching to whole grain foods, do so gradually. Reduce the amount of dietary fiber, and then slowly build it up again. This way your body can better adapt to the changes
Step 3. Limit your intake of fatty foods
Fatty foods are slowly digested by the body. Longer digestion means food stays in your intestines longer, and this increases the amount of gas that is released as it breaks down. You can reduce your intake of fatty foods in the following ways:
- Reduce your use of store-bought pastries, as they often have a combination of refined sugar, yeast, and saturated fats such as palm oil and / or starch syrup (corn syrup). This combination can adversely affect the intestinal microflora.
- Eat lean meats like fish and poultry instead of fatty red meat. If you do eat red meat, trim off the fat from it.
- Drink skim milk or skim milk instead of whole milk. Although the body needs some lipids to make fat-soluble vitamins, most people consume too much fat.
- Prepare food at home. Typically, restaurant food is rich in animal and vegetable creams and oils. By self-cooking, you will be able to control the amount of fat. Fast food is especially rich in fat.
Step 4. Assess if the problem is related to the use of artificial sweeteners
If you are on a diet and are trying to reduce your sugar intake, you can substitute artificial sweeteners for it. Some people have trouble digesting these sweeteners and they can cause gas and diarrhea in them. Check the composition of all dietary foods you buy. Sugar substitutes are added to many low-calorie foods. Pay attention to the following ingredients:
- Maltite Syrup (may be found in sugarless lozenges and lozenges)
Step 5. Consider if you may be lactose intolerant
Even if you weren't lactose intolerant as a child, many lose their ability to digest milk as they age. At the same time, symptoms such as increased gas production and bloating are often observed. See if these symptoms appear after consuming dairy products. In this case, it is necessary to limit the use of dairy products and observe the reaction of the body. Try to refrain from the following foods for a while:
- Milk. Some can only drink well-boiled milk.
- Ice cream.
Step 6. Eat fermented dairy products
Fermented dairy products such as yogurt and kefir contain live cultures of bacteria. These bacteria help the body break down food and digest it properly. Yogurt can help you if your digestive problems are caused by:
- You have irritable bowel syndrome.
- You have recently taken powerful antibiotics that can reduce the number of beneficial bacteria in your digestive tract.
Step 7. Reduce salt intake to prevent water retention
Eating a lot of salt increases your thirst, causing fluid to be trapped in the body to maintain electrolyte balance. If you are often thirsty after meals, consider eating less salt. Take the following steps:
- Do not add salt to food while eating. If this is your habit, try removing the salt shaker from your dining table.
- Do not add salt water when boiling pasta or rice. Reduce the amount of salt you add to food when cooking.
- When shopping for canned foods, try to buy foods that are low in sodium. This means they are low in salt. Many foods are preserved in salt water.
- Eat less outside the home. In restaurants, a significant amount of salt is often added to the dishes for flavor.
Part 3 of 4: A Healthier Lifestyle
Step 1. Lead an active lifestyle
Exercise stimulates the passage of food through the digestive tract and shortens the time it stays and ferments in the intestines. In addition, exercising can help control body weight, speed up metabolism, and promote physical and emotional relaxation.
- The Mayo Clinic (USA) recommends aerobic exercise for 75–150 minutes a week, or 15–30 minutes five days a week. Choose the exercises you like. Many enjoy doing yoga, walking, biking or swimming, or joining a local sports team and playing football or volleyball.
- Start playing sports gradually and only increase the load over time. If you have any health problems that could make sports unsafe, consult your doctor first.
Step 2. Eat smaller meals to reduce the risk of constipation
When you are constipated, feces do not pass properly through your digestive system. This means that they are retained in the intestines, where fermentation takes place, and thereby increase gas production. In addition, feces can obstruct the escape of gases.
Eat less, but more often, so that your digestive system is constantly working, but not overloaded. Try to eat less during main meal times and have a light snack between breakfast and lunch, and then between lunch and dinner
Step 3. Get rid of habits that cause you to swallow air
People often swallow air and do not realize it. If your habits include any of the following, try to break them.
- Smoking. When smoking, people often swallow air, which leads to bloating and gas. Quit smoking to relieve bloating and improve your health.
- Drinking drinks through a straw. Like smoking, this habit promotes the swallowing of air.
- Hasty absorption of food. People are more likely to swallow air when they are in a hurry to eat and do not chew food well. Try to eat more slowly and chew your food thoroughly. In addition, it helps to avoid overeating.
- Eating chewing gum or hard candy. Chewing these foods produces additional saliva. As a result, you swallow saliva more often, which increases the likelihood that you will swallow air.
Step 4. Limit the use of carbonated drinks
Carbonated drinks taste good, but they release carbon dioxide when they enter the digestive system. Limit your intake to reduce the amount of gas in your intestines. These drinks include:
- Carbonated drinks, including soda
- Many spirits, including cocktails that contain carbonated drinks
Step 5. Reduce your stress levels
In stressful situations, your body releases stress hormones. These hormones are capable of affecting digestion. Try to control your reaction in stressful situations. This will not only help you relax, but it will also improve your digestion.
- Use relaxing methods. There are various techniques that can help you relax and reduce stress. Try different methods and choose what works best for you. These techniques include visualization of soothing images, meditation, yoga, massage, tai chi chuan, music therapy, art therapy, deep breathing, progressive tension and relaxation of various muscle groups.
- Get enough sleep. Most adults need at least 7-8 hours of sleep a night. After a good rest, you will be able to better deal with stress and overcome current problems.
- Maintain relationships with friends and family members. Social connections will provide you with additional support. If you are away from your close friends and family members, communicate with them by phone and on social networks, write letters and emails.
Part 4 of 4: Medical Assistance
Step 1. See your doctor in case of symptoms of any medical condition
You should also see your doctor if you are in pain so severe that it affects your daily life. The following symptoms may indicate the disease and the need for treatment:
- Ongoing nausea
- Black, tarry stools or bright red spotting in the stool
- Severe diarrhea or prolonged constipation
- Chest pain
- Unexplained weight loss
Step 2. Pay attention to serious symptoms early
Increased gas production can be observed with various diseases. That is, if you suspect that you have other symptoms along with gas, you may need to see a doctor. Increased gas production can occur with the following diseases:
- Bowel obstruction
- Irritable bowel syndrome
- Heart diseases
Step 3. Get a medical examination
Be honest with your doctor and don't hide anything from him. To make a more accurate diagnosis, your doctor will examine you and ask you about your diet.
- Let the doctor tap your belly and listen for a booming sound. These sounds are a sign that gas has accumulated in the intestines.
- The doctor will also listen to your belly through a stethoscope. The accumulation of gas in the intestines is often accompanied by loud rumbling and gurgling.
- Be honest with your doctor about your eating habits.
- Show your doctor your medical record and tell your doctor about all medications, supplements, and vitamins you are taking.