It’s 2021, we all go through bloating and there is nothing to be ashamed of! But what if we told you there are ways you could reduce bloating or ever just get rid of it? Of course, we will get into it, but first, let us start with the basics. 

What is bloating?

That odd festive meal is not restricted to bloating, gassiness, and stomach pain. One in 10 people claim that they often struggle from bloating, even though they haven’t had a big meal. In certain cases, bloating can become extreme enough to induce abdominal distension or perceptible abdominal swelling. Bloating and gas are generally related to what you consume and how you eat, so it can help to make a few quick adjustments.

Bloating is most likely usually associated with a build-up of gas released while digestion is in process. In this case, an excess of intestinal bacteria, food sensitivities, loss of digestive enzymes, or a mixture of these causes are typically the trigger.

However, bloating may also have a more significant underlying cause, such as stomach disorders or ovarian complications. 

Also read: Try Jogging For Weight Loss


What causes bloating?

There are various sources to bloating which are present, such as indigestion, gas, or constipation. Your diet is a basic connection to bloating, if you consume salty foods or even those you’re intolerant to, it will lead to bloating, too.

Let us look into some of the basic contributors to bloating: 

1. Indigestion 

Indigestion, also known as dyspepsia, is stomach pain or distress that arises as a result of eating or consuming too much. Many medications, or stomach infections, may also cause it.

Indigestion is not an infection, but just certain effects that you witness, including stomach pain and a sense of fullness shortly after you start eating. It is possible to feel signs of indigestion rarely or as frequently as every day.

A symptom of another stomach disorder maybe indigestion. With dietary improvements and medicine, indigestion that is not caused by an underlying condition can be relieved.

Also read: 3 Effective Ways To Reduce Belly Fat!!

2. Constipation 

Constipation, along with stools that are not only difficult to transfer, but also appear like rocks or pebbles, is known as producing two or fewer bowel movements a week. Your faeces will cause your stomach and small intestines to swell with gas as this occurs and contribute to bloating.

There are several causes as to why constipation may arise, such as when the stool moves too slowly through the colon. The slower the digestive tract passes through the meal, the more water the colon consumes and the harder the faeces become.

Often, a blockage of the large intestine results in constipation. An individual will need immediate medical care in this situation. It could just be attributed to a shortage of fibre or water at some times.

Also read: 9 Health Benefits Of Garlic: Why Should Garlic Be A Part Of Your Diet?

3. Gas

Gas is the most frequent cause of bloating, and unwanted sensation arising from an accumulation of extra flatulence. Pain, nausea, or the desire to poop may also be caused by it. Gas is generally due to certain kinds of food or consuming too much air while you are eating or drinking but it may also be due to infection of the stomach, indigestion, constipation, and more complex conditions such as Crohn’s disease.

4. Stomach Infections 

Stomach infections can cause gas, which may also be followed by:

  • Diarrhoea
  • Vomiting
  • Nausea
  • Pain in the abdomen 

They are mostly caused by bacteria such as Escherichia coli or Helicobacter pylori, or by viral infections such as norovirus or rotavirus.

Stomach illnesses normally go away on their own after a couple of days. However, certain people could get seriously dehydrated or worse off for a few days. These people should see a doctor if the bloating reflects the following:

  • fever
  • bloody stool
  • severe and frequent vomiting

When should you visit the doctor about your bloating issues?

Bloating is typically harmless, but if your symptoms change suddenly, you can seek help from your medical professional like a doctor. While usual, bloating can also be a sign of more severe health problems, such as cancer, celiac disease, kidney failure or pancreatic insufficiency, or perforation of the GI tract.

If the bloating is followed by all of these signs, see the doctor immediately:

  • Fever
  • Intense pain in the abdomen
  • Abrupt loss of weight
  • Heartburn
  • Vomiting for more than 24 hours
  • Psychical injury
  • Blood in the stools
  • Swelling and hardness of the stomach region

What are the foods that are known to cause bloating issues? 

Foods rich in fermentable carbohydrates are more likely to trigger bloating. Fermentable carbs (also known as FODMAPs) are even found in normal, healthy foods such as fruit (especially apples and pears), gluten, milk, garlic, onions, beans, and more. If you respond to these foods, it could be linked to the underlying bacterial imbalance in your intestine.

Low fibre diets can also contribute to bloating, as fibre is needed to keep things going and avoid constipation. Ensure proper, regular fibre intake by loading the customer’s meal schedule with fruit, vegetables, whole grains, legumes, nuts and seeds. 

Does eating just healthy food also lead to bloating? 

Of course! Sometimes, complex grains, herbs, and fruits that we enjoy are rich in both FODMAP and fibre. Suddenly growing fibre intake can induce temporary bloating. If you have recently made adjustments to your diet that contributed to bloating, give your body a week or two to adapt. If the problem is chronic, you may want to seek nutrition counselling.

Also, read Yummy Smoothies That Will Help You To Lose Weight!

How to reduce bloating? 

Here’s the best part that you guys all came here for, to find out how to reduce or even get rid of bloating! And we are here to tell you just that! Here are some of our favourite tips to reduce bloating: 

  • Avoid swallowing too much air or gas

There are two gas origins in the digestive tract.

One is the gas formed by the bacteria in the intestine. The second one is the oxygen or gas that is swallowed while you eat or drink. The biggest offender here is carbonated drinks like soda or fizzy drinks. They produce carbon dioxide bubbles, a gas that can be emitted from the liquid when it enters the stomach.

Chewing gum, drinking through a straw and chewing while chatting or in a rush will all lead to a rise in the amount of air consumed.

  • Do not eat too much at once

Being filled may sound like you’re bloated, but the problem is that you just ate too much. If you eat a lot of food and you want to feel uneasy afterwards, then consider smaller meals. If required, add another regular meal.

A group of people who suffer bloating don’t have a swollen stomach or elevated abdominal pressure. The problem is mainly a sensory one. An individual with a propensity to be bloated will suffer pain from a lesser quantity of food than a person who barely feels bloated.

For this cause, it can be extremely useful to consume fewer meals.

  • Go for a walk

Physical exercise can make the intestines move more consistently, which can help release extra gas and stool. Getting the bowels to travel is particularly crucial if you feel constipated. A stroll around the block will provide instant relief from gas pressure.

Also read: The Benefit Of Playing Tennis For Weigh Loss

  • Try consuming gas relief tablets

Simethicone tablets and liquids are anti-gas products that can help transfer extra air out of the digestive tract. It is important to still take the prescription as the label instructs. 

  • Gradually increase fibre intake 

Consuming more fibre helps avoid constipation and bloating. Most people in the world do not get necessary fibre, with just 5 per cent of people meeting their prescribed daily consumption of 25 grammes (g) for females and 38 grammes for males.

However, it is worthwhile to note that consuming too much fibre or growing the consumption of fibre too quickly will cause even more gas and bloating. could also recognise the undesirable effects of consuming more than 70 g of fibre per day.

When increasing the consumption of fibre, it is better to start slowly and raise the intake over a few weeks to allow the body to adapt to this shift in diet.

  • Exercise regularly 

Workout lets the body transfer the stool and gas out of the colon and can make your bowel motions more frequent. Exercise also extracts excess salt from the body by sweating, which can help to minimise water concentration. It is important to drink lots of water before and during exercise to remain hydrated, as dehydration will cause constipation worse.

Also, read Post-Workout Routine: This Is What You Should Eat

These are some of the many ways one can reduce or rid of bloating completely! Try them out and you will definitely see a change.