No one likes that tight, crampy, uncomfortable feeling that comes with overeating or eating the wrong foods. Here’s what to do when bloating strikes.
A full stomach can be satisfying; a bloated one, not so much.
If you’ve experienced the unpleasant sensation of bloating, you probably know it can range from a mild nuisance to debilitating discomfort. Stomach bloating may be common, but not all bloating is created equal.
Some bloating can be a temporary response to something going on in your digestive system, easily managed with a few tweaks to your diet and lifestyle. Other times, bloating indicates a more severe problem.
Here, our board-certified physicians at Newtown Gastroenterology offer their expert tips on how to deflate like a punctured tire.
For many, bloating is just a part of life, especially during menstrual cycles or after a hefty meal (second helpings of Grandma’s casserole, anyone?).
But when bloating becomes a persistent, daily issue, it might be a sign of a more complex issue like irritable bowel syndrome (IBS), lactose intolerance, a pancreatic disorder, or even certain diseases such as celiac disease. The only way to know for sure is to visit our gastroenterology specialists and determine the root cause.
Paying attention to the severity and regularity of bloating can reveal a lot about your digestive health. If, like 10-25% of healthy Americans, you experience occasional or frequent bloating, try these tips.
If you gulp down your food, you gulp down air, too, which can increase gas and bloating.
On the other hand, eating slowly aids digestion, helps keep stomach acid levels balanced, and prevents the quick bloating that sometimes follows a rapid meal. By breaking down your food, you’ll encounter fewer breakdowns in your GI system.
Although healthy and rich in nutrients, some vegetables are gas-forming food bombs. Cruciferous vegetables like broccoli and Brussels sprouts, as well as legumes such as lentils and beans, are notorious bloat-boosters. Cooking them rather than eating them raw makes them easier to digest.
Cruciferous vegetables also contain complex sugars that bacteria ferment in your gut, causing gas.
Chewing gum may seem harmless, but chewing leads to swallowing air and, you guessed it — bloating.
Sodas and sparkling water contain carbonation that can bloat your belly. If you’re concerned about bloating, stick to noncarbonated beverages.
For those with lactose intolerance, milk and other dairy products can cause bloating and cramping. Fortunately, there are plenty of alternatives — lactose-free milk is widely available, and plant-based milks are now the norm at grocery stores.
While convenient, prepackaged meals and snacks often contain high amounts of sodium, which can lead to water retention and that undesirable bloated feeling. Salting your food too much can have the same effect. So, put down the salt shaker and start reading labels to learn where the stealthy salt hides.
Overeating in one sitting can overwhelm your stomach and lead to bloating. Smaller, more frequent meals give your stomach time to digest, and a little space can go a long way in maintaining your digestive comfort.
Peppermint relaxes your intestinal muscles, and the magic is all in the oil. Try peppermint oil capsules to relieve occasional bloating.
Staying hydrated and keeping your body in motion are two pillars that support your gastrointestinal health, maintain healthy bowel movements, and diminish the likelihood of bloating.
When you don’t drink enough water, your body starts to hoard it as a protective measure against dehydration. Drinking water steadily all day can prevent this retention and help prevent constipation-related bloating.
Regular physical activity is a digestive dynamo. Exercise stimulates your abdominal muscles, encourages more efficient digestion, and often leads to more consistent bowel movements.
Occasional bloating is normal; chronic bloating isn’t.
Consult our experts to determine the root cause of your bloating and get started on the right treatment. Book an appointment online or call Newtown Gastroenterology in Elmhurst, New York.
