It is usually caused by excess gas production, and/or disturbances in the movement of the muscles of the digestive system (2).
This can cause increased pressure and discomfort, and can sometimes make the stomach look bigger (3).
The effect can be quite extreme in certain cases, and some have even used the term “food baby.”
Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system.
Bloating can often cause pain, discomfort and a “stuffed” feeling, but it can also make you look heavier and give the perception of large amounts of belly fat.
Although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to.
Here are 11 proven ways to reduce or eliminate bloating.
1. Don’t Eat Too Much at a Time
If you’re eating big meals and tend to feel uncomfortable afterwards, then try smaller portions.Being stuffed can feel like being bloated, but the problem is that you simply ate too much.
Add another daily meal if necessary.
A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated.
For this reason, simply eating smaller meals can be incredibly useful.
Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food (a cause of bloating), and it also makes you eat slower, which is linked to reduced food intake and smaller portions (10).
Bottom Line: People who experience bloating often have increased sensitivity to food in the stomach. Therefore, eating smaller meals can be very useful.
2. Rule Out Food Allergies and Intolerances to Common Foods
Food allergies and intolerances are relatively common.
When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms.
Here are some common foods and ingredients to consider:
- Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk (11).
- Fructose:Fructose intolerance can lead to bloating (12).
- Eggs: Gas and bloating are common symptoms of egg allergy.
- Wheat and Gluten: Many people are allergic to wheat, or intolerant to gluten (a protein in wheat, spelt, barley and some other grains). This can lead to various adverse effects on digestion, including bloating (13, 14).
You can try avoiding some of these to see if it helps. But if you strongly suspect that you have a food allergy or intolerance, see a doctor.
Bottom Line: Food allergies and intolerances are common causes of bloating. Common offenders include lactose, fructose, wheat, gluten and eggs.
3. Avoid Swallowing Air and Gases
There are two sources of gas in the digestive system.
One is gas produced by the bacteria in the gut (which we’ll get to in a bit).
They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach.
Chewing gum, drinking through a straw, and eating while talking or while in a hurry, can also lead to increased amounts of swallowed air.
Bottom Line: Swallowed air can contribute to bloating. A major cause is carbonated beverages, which contain gases that are dissolved in the liquid.
4. Don’t Eat Foods That Give You Gas
Some high fiber foods can make people produce large amounts of gas.
Major players include legumes like beans and lentils, as well as some whole grains.
Try keeping a food diary to figure out if certain foods tend to make you more gassy and/or bloated than others.
Fatty foods can also slow down digestion and emptying of the stomach. This can have benefits for satiety (and possibly help with weight loss), but can be a problem for people with a tendency to bloat.
Try eating less of beans and fatty foods to see if it helps.
Bottom Line: If certain foods make you feel bloated or give you gas, try cutting back or avoiding them. Eating fatty foods can also slow digestion and may contribute to bloating in some individuals.
5. Try a Low FODMAP Diet
Irritable bowel syndrome (IBS) is the most common digestive disorder in the world.
It has no known cause, but is believed to affect about 14% of people, most of which are undiagnosed (15).
Common symptoms include bloating, abdominal pain, discomfort, diarrhea and/or constipation.
FODMAP stands for Fermentable, Oligo, Di-, Mono-saccharides And Polyols.
If you have problems with bloating, with or without other digestive symptoms, then a low-FODMAP diet may be a good way to fix it.
Here are some common high-FODMAP foods:
- Here you can find a detailed list of high-FODMAP foods.
This diet can be difficult to follow if you’re used to eating many of these foods, but may be worth trying out if you have bloating or other digestive problems.
Bottom Line: Carbohydrates called FODMAPs can drive bloating and other digestive symptoms, especially in people with irritable bowel syndrome.
Everyone knows green smoothies are healthy, right? However…
Have you heard of a “red” smoothie? If not, check out this true story…
6. Be Careful With Sugar Alcohols
Sugar alcohols are commonly found in sugar-free foods and chewing gums.
These sweeteners are generally considered to be safe alternatives to sugar.
However, they may cause digestive problems, because they tend to reach the bacteria in the large intestine, which digest them and produce gas (22).
Sugar alcohols are actually FODMAPs as well, so they are excluded on a low-FODMAP diet.
Bottom Line: Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses. Try avoiding sugar-free chewing gums and other sources of sugar alcohols.
7. Take Digestive Enzyme Supplements
There are certain over-the-counter products that can be useful.
This includes supplemental enzymes that can help break down indigestible carbohydrates.
Notable ones include:
- Lactase: an enzyme that breaks down lactose, useful for people with lactose intolerance.
- Beano: contains the enzyme alpha-galactosidase, which can help break down indigestible carbohydrates from various foods.
Try asking in the pharmacy or supplement store, or browse around on Amazon.
In many cases, these types of supplements can provide almost immediate relief.
Bottom Line: Many over-the-counter products can be useful against bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components.
8. Don’t be Constipated
Constipation is a very common digestive problem, and can have many different causes.
Getting more soluble fiber is often recommended for constipation.
However, increasing fiber needs to be done with caution for people who have gas and/or bloating, because fiber can often make things worse.
Bottom Line: Constipation can exacerbate bloating symptoms. Increased magnesium intake and physical activity can be effective against constipation.
9. Take Probiotics
Gas produced by the bacteria in the intestine is a major contributor to bloating.
There are many different types of bacteria that reside there, and they can vary between individuals.
It seems logical that the number and type of bacteria could have something to do with gas production, and there are some studies to support this.
This may depend on the individual, as well as the type of probiotic strain used.
Probiotic supplements can have numerous other benefits, so they are definitely worth trying out.
They can take a while to start working though, so be patient.
Bottom Line: Probiotic supplements can help improve the bacterial environment in the gut, which can help reduce symptoms of gas and bloating.
10. Peppermint Oil Can Help
Bloating may also be caused by altered function of the muscles in the digestive tract.
Drugs called antispasmodics, that can help reduce muscle spasm, have been shown to be of use (33).
Peppermint oil is available in supplement form.
Bottom Line: Peppermint oil has been shown to be effective against bloating and other digestive symptoms, at least in IBS patients.
11. See a Doctor to Rule Out a Chronic and/or Serious Condition
If this problem persists, causes severe problems in your life or becomes a lot worse all of a sudden, then definitely see a doctor.
There is always the possibility of some chronic and/or serious medical condition, and diagnosing digestive problems can be complicated.
However, in many cases, bloating can be reduced (or even eliminated) using simple changes in diet.
Editors note: Click here to Find a Local Farmer
FREE BOOK DOWNLOAD (Limited Offer)
Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
Because when you click here to watch Liz’ life-changing presentation, you’ll learn
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can
Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
More Health Resources:
- "Red" Smoothie Helps Alabama Girl Shed 80lbs!
- Thе Fastest Wау Tо Lose Weight In 4 Weeks
- #1 muscle that eliminates joint and back pain, anxiety and looking fat
- Your Birth Date + Name - Free Report
- The "Instant Switch" Law Of Attraction
- The 3 reasons you should NEVER eat wheat -- Yes, even "whole wheat"
- [PROOF] Reverse Diabetes with a “Pancreas Jumpstart”
- Why Some People LOOK Fat that Aren't
- Diabetes Destroyer System
- His wife REFUSED to let them amputate his legs!
- Unlock Your Hip Flexors
- Doctors Reversed Diabetes in Three Weeks