What should you take for bloating

Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals. Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition. Irritable bowel syndrome IBS , can also cause this symptom. Gynecological conditions, such as endometriosis and ovarian cysts , can also cause pain, swelling, and feelings of bloating in the abdominal area. People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions.

The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound , colonoscopy, or blood tests. Typical symptoms include bloating, flatulence , and abdominal pain. Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract. Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products.

Autoimmune intolerance to gluten, known as celiac disease , is another potential culprit. For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible. The American Academy of Family Physicians offer tips for keeping a food diary and provide a template for people to get started.

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract. Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition.

Liver disease, inflammatory bowel disease, heart failure , kidney problems, and some types of cancer can cause bloating. Bloating that continues for days or weeks may indicate a health issue that needs medical attention. Find out more about what to eat to help your digestion. Page last reviewed: 28 August Next review due: 28 August Beat the bloat - Eat well Secondary navigation Food and diet Nutrition and food groups Eating a balanced diet 8 tips for healthy eating The Eatwell Guide Food labels Food labelling terms Reference intakes on food labels Starchy foods and carbohydrates Dairy and alternatives Meat in your diet Fish and shellfish The healthy way to eat eggs Beans and pulses Water, drinks and your health Eating processed foods.

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Calorie checker. Healthy recipes Healthy breakfasts Surprising calorie snacks. Common digestive problems and how to treat them Good foods to help your digestion 5 lifestyle tips for a healthy tummy Beat the bloat Should you cut out bread to stop bloating? Another potential side effect of taking probiotics? Glowing skin. A nice yoga session even 10 to 15 minutes per day can do wonders for your digestive system: "Yoga is an excellent way to stretch abdominal muscles and improve movement throughout the intestines," Passler explains.

Grab your mat and do a few easy poses asanas to stretch out your tummy. Those not prone to constipation may stay regular by eating a diet high in fiber, staying hydrated, and maintaining a healthy exercise routine. But if your bloat is caused by constipation, you might consider taking something with laxative benefits to ease your stomach woes.

Passler recommends taking milligrams of magnesium citrate with a cup of black organic coffee to kick-start your digestive system. Laxatives should not, however, be used on a regular basis, and should be taken under the supervision of a doctor. When bloat is caused by water retention, brewing up a cup of dandelion tea may be the solution. Passler explains that it "acts as a diuretic to help you reduce bloating by shedding excess water weight related to hormonal imbalances like PMS.

Dandelion helps the body in other ways, too. A study conducted in China found that the polysaccharides found in the herb benefit liver function thereby helping to detoxify the body. If your bloat is caused by gas , there is another crop of foods you'd be wise to cut back on. Those that fall into the high FODMAP short for fermentable oligo-, di-, mono-saccharides, and polyols category are notorious bloat-inducers: "If your bloating is caused by a slow-to-empty stomach, then eliminating certain 'gassy' foods like beans or Brussels sprouts isn't going to help at all," notes Freuman.

Apple cider vinegar is the ultimate beauty multitasker. Both Samit and Nicole Granato , a women's health specialist, recommend drinking it to boost the de-bloating process. Try mixing one tablespoon of ACV with eight ounces of water, a sprinkle of cinnamon, and a drop of stevia to taste. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort.

It turns out, the distraction was part of the problem. It's also one of the main reasons people face spleen qi deficiency," according to Emma Suttie , D. Metrus continues, "I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do. As Byrdie writer Amanda Montell explains, traditional Chinese medicine deems dairy , processed foods, and refined flour and sugar harmful as well as wheat, coffee, alcohol , fried foods, cold drinks, fruit juice, and cold, raw foods.

That's not to say you have to give up those specific foods to relieve your own bloat. Instead, try to single out which foods cause the most immediate bloating and be more mindful about avoiding them. If you'd like to be thorough, jot down the aforementioned foods and try to cut them out separately for a week at a time. Keep a journal of how you're feeling and evaluate afterward.

That way, you can tell which foods work for your specific body and which are a part of the problem. We love fresh turmeric, ginger, and lemon for making a juice; that's our favorite.

A further benefit, Scott and Dawn say, is relief from menstrual cramps that cause bloating. A research review published in the World Journal of Gastroenterology found gas retention was lower in individuals who engaged in physical activity—thus, exercise even mild movement like walking or stretching can help with abdominal bloating.

Getting adequate movement is important in general, but especially when it comes to water retention. It helps blood flow more efficiently through the body, she says, while sitting or standing in one position too long can prevent efficient movement and lead to bloating, as discussed above. It doesn't matter what you do—be it beginners yoga , a simple jog around the park, or a dance class—the point is, you're moving.

At least 20 minutes of exercise a day is the benchmark you should be working toward. Compression socks are tight stockings that apply gentle pressure to your legs and ankles.

They work to boost circulation to the legs as well as promote lymphatic drainage and prevent blood from pooling in the veins. They're also a lifesaver when it comes to reducing leg swelling and inflammation, not to mention a potential natural remedy for varicose veins. It's important to mention that some people may be more sensitive than others when it comes to retaining water. When it comes down to it, the exact reason you're retaining water applies to you individually. What works for someone else might not be helpful to you, so use caution when it comes to hastily taking on a new trend, and consult a physician first.

Bloating is a common problem often caused by issues like constipation or excess gas 1. Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay. Avocados are highly nutritious , packing a good amount of folate and vitamins C and K into each serving 2.

Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs. This may prevent water retention and alleviate bloating caused by dehydration 6 , 7. Yogurt is packed with probiotics, a beneficial type of bacteria that plays a key role in gut health. According to some research, probiotics may improve stool frequency and consistency to promote regularity 8.

Furthermore, probiotics have been shown to reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome IBS , a common disorder that affects the large intestine 9 , Berries like strawberries, blueberries, and blackberries are loaded with antioxidants, vitamins, and minerals. Blackberries , for instance, contain nearly 8 grams of fiber per cup grams Increasing your fiber intake can enhance gut health and soften your stool to prevent constipation and bloating Green tea is a great option to help you stay hydrated and prevent fluid retention.

Green tea also contains caffeine, a compound that stimulates digestive tract movement and acts as a natural laxative to support regularity. In turn, this can reduce bloating In addition to its high water content, celery contains mannitol, a type of sugar alcohol that softens stools to promote regularity by pulling water into the digestive tract 16 , Additionally, the root of the vegetable is considered a natural diuretic.

This means it increases urine production to remove excess water and sodium from your body, which can help alleviate bloating For example, some research shows that ginger could speed stomach emptying to prevent bloating and feelings of fullness 20 , It also contains an enzyme called zingibain, which helps break down protein more efficiently to support healthy digestion It can also keep you hydrated and squeeze more inflammation-fighting antioxidants into your daily diet to help beat bloating