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Bloating is uncomfortable, unattractive, and embarrassing. Both a buildup of gas in your intestines and water retention can make you look bloated. But luckily, this is generally avoidable with some improvements to your diet. However, if you have severe symptoms that interfere with your ability to live your life, see a doctor because it might be an indication of a more serious underlying problem.
Steps
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Help your body digest gassy vegetables with Beano. It may also work for other high fiber foods. It will lessen gas production during digestion. [1] X Research source
- It is available as drops that you can add to your food.
- For best results, add it to your first bite.
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Support your body as it digests lactose, if you think you might be developing an intolerance. Even if you are intolerant, you don’t have to give up ice cream and other dairy. You can take supplements of the lactase enzyme when you eat dairy. [2] X Research source
- Common ones are Lactaid or Dairy Ease.
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Try to break up gas bubbles with Simethicone. These medications are very popular, but scientific studies have not demonstrated that they are actually effective against gas. Nonetheless, the following are widely available: [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Gas-X
- Gelusil
- Mylanta
- Mylicon
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Use activated charcoal. This age-old remedy hasn’t been scientifically proven to prevent gas, but it probably won’t harm you if used in moderation. Anecdotal evidence suggests that some people find it beneficial. [4] X Research source
- CharcoCaps
- Charcoal Plus
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Consider probiotic supplements. Probiotics are bacteria and yeasts that are similar to those naturally occuring in your digestive tract and aid digestion. Probiotics can help relieve bloating associated with: [5] X Research source
- Difficulty digesting fiber
- Diarrhea
- Irritable bowel syndrome
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Avoid fatty foods. Fatty foods slow down your digestion and give it more time to ferment and produce gas in your bowels. [6] X Expert Source Peter Gardner, MD
Board Certified Gastroenterologist Expert Interview. 25 August 2020 Deep-fried foods and fast food are particularly likely to do this.- Your body needs some fat to help it absorb fat soluble vitamins, but that is easily attained even with a low fat diet. [7] X Research source
- Get proteins from low fat sources like lean meats, poultry, fish, and drinking low fat milk. [8]
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Research source
[9]
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Expert Source
Lyssandra Guerra
Certified Nutrition & Wellness Consultant Expert Interview. 25 March 2020. - Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods by eating the right combinations of beans, nuts, and other foods.
- Many restaurants cook with a lot of fat such as cream, whole milk, or butter because it gives their food a rich flavor that people like. Reduce your fat intake by cooking yourself.
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Cut back on gassy foods. Some foods produce a lot of gas when they are digested. Many people feel gassy after eating: [10] X Research source
- Beans
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Lettuce
- Onions
- Fruits like apples, peaches, and pears
- Replace gassy vegetables with those that don’t give you discomfort. You may need to experiment a bit to figure out what works best for you.
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Reduce your fiber intake. Ease off on high fiber foods. High fiber foods can increase gas production as they are digested. These include whole-grain breads and bran. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- If you recently increased the amount of fiber in your diet, reduce it again and then add fiber more slowly so your body has time to adjust. It may take a few weeks.
- If you are taking fiber supplements reduce the amount until your symptoms subside. Then increase again slowly at a rate you can tolerate.
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Evaluate the amount of dairy in your diet. Some people become lactose intolerant as they get older. This can cause gas and bloating. [12] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
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Eat yogurt daily to cultivate healthy gut bacteria. A healthy digestive tract needs lots of different microorganisms which contribute to digestion. Eating fermented dairy products like yogurt or kefir will help maintain bacterial community in your digestive system. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source This may improve or prevent health conditions that can cause bloating:
- An unbalanced bacterial community in the gut after antibiotics
- Irritable bowel syndrome
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Eat a low salt diet. Eating too much salt can make you retain water and feel bloated. Reducing the amount of salt in your diet will make you not only feel better, but lower your risks for high blood pressure. [14] X Research source
- You can generally get all the salt you need through a healthy diet. Adding extra salt to your diet is usually not needed.
- One teaspoon of salt is plenty for an adult each day. For some people with health conditions, it may be too much.
- Canned foods, restaurant foods, and fast food often have significant amounts of salt added. Eat them sparingly.
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Consider whether you may have difficulty digesting artificial sweeteners. Some people get gas and diarrhea from sweeteners that are added to lots of foods. If you think this might be the case for you, scrutinize the ingredients lists carefully on packaged foods. Common ones are that are in lots of gums and candy are: [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Sorbitol
- Mannitol
- Xylitol
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Increase the efficiency of your digestion by drinking enough water. [16] X Expert Source Peter Gardner, MD
Board Certified Gastroenterologist Expert Interview. 25 August 2020 Drinking enough water will help your body flush out toxins, keep stool soft to prevent constipation, and help your body digest fiber. [17] X Research source- The amount of water you need will be depend upon your activity level, and climate you live in and your diet.
- If you feel thirsty, that is your body telling you that you have not drunk enough water. Drink more right away.
- If you urinate infrequently or pass dark or cloudy urine, this is a sign of dehydration.
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Maintain your health by exercising. Exercise benefits both your physical and mental health. It will strengthen your body, control your weight, increase your metabolism, and improve your digestion. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Aerobic exercise gets your heart rate up and helps to move things along in your digestive tract. Excellent, enjoyable activities include jogging, fast walking, swimming, and many sports.
- For best results, try to do at least 75 minutes each week, spread out over several days.
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Don’t drink too much beer or carbonated beverages. These drinks release carbon dioxide and may lead to a buildup of gas in your digestive tract. [19] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- How much is too much will be different for each individual, but avoid binge drinking.
- Excessive drinking can make you more likely to get cancers of the digestive tract, pancreatitis, liver disease, and other digestive health related problems. [20] X Research source
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Don’t smoke. Smoking can cause people to swallow air and it will increase your likelihood of other health problems. Even if you’ve smoked for many years, quitting will still improve your health, making you more comfortable. Smoking puts you at risk of several digestion related cancers in the:
- Esophagus
- Mouth
- Bladder
- Pancreas
- Kidney
- Liver
- Stomach
- Intestines
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Avoid swallowing air. There are many times when people may do it without even realizing. Common ones include: [21] X Research source
- Eating too fast. The best way to prevent this is to slow down when eating and thoroughly chew your food. It will also make meals more enjoyable. [22]
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Expert Source
Peter Gardner, MD
Board Certified Gastroenterologist Expert Interview. 25 August 2020 - Chewing gum. When you chew gum, you stimulate your body to produce saliva, making you swallow more frequently. Some air naturally goes with it.
- Sucking on hard candies. This also stimulates saliva production and makes you swallow more frequently.
- Drinking through a straw. When you suck the drink up through the straw, it increases the likelihood that you will swallow a lot of air with it.
- Eating too fast. The best way to prevent this is to slow down when eating and thoroughly chew your food. It will also make meals more enjoyable. [22]
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Expert Source
Peter Gardner, MD
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Combat constipation by eating frequent small meals. Constipation can block the passage of gas through your system leading to bloating. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- The longer the feces remain in your system, the longer they will ferment there, producing more gas.
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Set aside time for relaxation. When you are stressed, your body produces stress hormones and this can interfere with digestion. Try relaxing after you eat to improve your digestive health. There are many techniques you can try until you find what works best for you: [24] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Visualization of calming images
- Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body
- Mediation
- Yoga
- Massage
- Tai chi
- Music or art therapy
- Deep breathing
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Improve your health overall by sleeping enough. By not getting enough sleep you are putting physical stress on your body which can disrupt your digestive health. You will be more resilient to stress if you get enough sleep. [25] X Research source
- Try to get at least 7 to 8 hours of sleep per night. Some people may need as many as 10 hours.
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Protect your psychological health by maintaining a social network of healthy relationships. Regular social interaction will help you relax and keep you from feeling overwhelmed by stress. [26] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Maintain contact with the people that are important to you by writing letters, talking on the telephone, or meeting in person. Using social media can also help people stay connected and even meet new people.
- If you feel alone or isolated, seek out a support group or counselor.
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Go to the doctor if your bloating is so severe it interferes with your life. Passing gas up to 20 times per day is not considered unusual. But some symptoms may indicate that there is a more severe problem: [27] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Severe, lasting pain
- Bloody or black stool
- Severe diarrhea or constipation
- Weight loss
- Chest pain
- Prolonged nausea
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Don’t ignore severe symptoms. Sometimes people assume they just have gas when it is actually a more serious condition such as: [28] X Research source
- Heart disease
- Gall stones
- Appendicitis
- Irritable bowel syndrome
- An obstructed bowel
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Expect the doctor to give you a thorough exam. He or she will ask you about your eating habits and examine you physically. [29] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- The doctor will look to see if your abdomen is distended and may tap to listen to hear if it sound hollow. A hollow sound means that you likely have a lot of gas.
- Be ready to be honest about your eating habits and medical history.
- Discuss your medications in case some may be causing you to retain water.
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How Do You Treat Bloating?
Expert Q&A
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QuestionHow do I get rid of bloating at dinnertime?Peter W. Gardner, MD is a board certified physician who has practiced Gastroenterology and Hepatology for over 30 years. He specializes in diseases of the digestive system and liver. Dr. Gardner earned his Bachelor’s degree from the University of North Carolina and attended Georgetown Medical School. He completed his residency in Internal Medicine and then his fellowship in Gastroenterology at the University of Connecticut. He is a previous Chief of Gastroenterology at Stamford Hospital and remains on the staff. He is also on the staff of Greenwich Hospital and New York (Columbia) Presbyterian Hospital. Dr. Gardner is an Approved Consultant in Internal Medicine and Gastroenterology with the American Board of Internal Medicine.Eat small meals. Small meals prevent your system from being overwhelmed and keep things moving through at a steady rate.
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QuestionHow do you get rid of a bloated stomach?Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.Master's Degree, Nutrition, University of Tennessee KnoxvilleExpert AnswerYou may take an over the counter medication such as Beano. Find out if you are lactose intolerant from your doctor.
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QuestionHow do I get a flat stomach in a day?Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.Master's Degree, Nutrition, University of Tennessee KnoxvilleExpert AnswerIt is not possible to change your body in 1 day. If you feel bloated, you may want to drink water and go for a walk. Having a bowel movement may reduce bloating.
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References
- ↑ https://www.gastroconsa.com/patient-education/gas-and-bloating/
- ↑ https://www.gastroconsa.com/patient-education/gas-and-bloating/
- ↑ https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain
- ↑ https://www.gastroconsa.com/patient-education/gas-and-bloating/
- ↑ http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/probiotics
- ↑ Peter Gardner, MD. Board Certified Gastroenterologist. Expert Interview. 25 August 2020
- ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000104.htm
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
- ↑ Lyssandra Guerra. Certified Nutrition & Wellness Consultant. Expert Interview. 25 March 2020.
- ↑ https://iffgd.org/gi-disorders/symptoms-causes/intestinal-gas/tips-on-controlling-gas/
- ↑ https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/lactose-intolerance
- ↑ http://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/probiotics/faq-20058065
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/002415.htm
- ↑ https://my.clevelandclinic.org/health/articles/15166-sugar-substitutes--non-nutritive-sweeteners
- ↑ Peter Gardner, MD. Board Certified Gastroenterologist. Expert Interview. 25 August 2020
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/002471.htm
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447
- ↑ https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain
- ↑ https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/effects-on-the-body/is-alcohol-harming-your-stomach
- ↑ https://iffgd.org/gi-disorders/symptoms-causes/intestinal-gas/tips-on-controlling-gas/
- ↑ Peter Gardner, MD. Board Certified Gastroenterologist. Expert Interview. 25 August 2020
- ↑ http://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368?pg=2
- ↑ https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
- ↑ https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
- ↑ https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain
- ↑ https://www.gastroconsa.com/patient-education/gas-and-bloating/
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/gas-in-the-digestive-tract
About This Article
Article Summary
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To get rid of bloating fast, drink some water, which can help increase the efficiency of your digestive system. You can also try exercising, which can help improve your digestion and metabolism. Additionally, try eating yogurt every day to maintain the healthy bacteria in your digestive tract so you're less bloated. However, if you think you might be lactose intolerant, try reducing your dairy intake as this can cause gas and bloating. For more tips from our Dietary co-author, including how to minimize stress-related digestive issues, read on!
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