Reduce Tummy Bloating
Causes of Bloating
For many women, abdominal bloating can be painful, uncomfortable, or just annoying. Bloating is when your tummy feels tight or full, and is usually caused by excess gas. Often bloating is caused by overeating, but if you’re exercising portion control and still feeling tight; here are some other causes and how to treat them.
If you’re not overeating, but feel bloated shortly after you eat; you may have food intolerance. Unlike food allergies, food intolerances are when your body can’t properly digest a certain kind of food. While the most common of these is lactose intolerance, it isn’t the only one. Observe your eating habits. If a specific food makes you feel bloated, try to avoid it.
Many people who feel bloated regularly have a condition called irritable bowel syndrome, or IBS. This occurs when your colon doesn’t work properly. Other symptoms of IBS include abdominal pain, constipation or diarrhea, nausea and vomiting. If you suspect you have IBS, you should check with your doctor for proper diagnosis and treatment options. If you have this syndrome; it can be controlled by diet, medicines, fiber supplements, or herbal remedies.
Many women feel bloated during their period. Most attribute this to water weight gain, but studies have shown that most women don’t actually gain weight during their period. Most women simply feel bloated as opposed to actually being bloated. These symptoms can be caused by fluctuating hormones, irritability, and depression. The best cure for this is to eat a good diet and exercise. If you still feel bloated, you can try using natural diuretics to get rid of water weight.
There are other rare, but much more serious causes of abdominal bloating. If you start to bloat in the abdominal area and it doesn’t go away; don’t just assume you’ve put on weight. Prolonged abdominal bloating can be a symptom of ovarian cancer, liver disease, or tumors in the abdominal cavities. If you exercise and eat right and the bloating just doesn’t go away; see a doctor as soon as possible.
Tips to Reduce Bloating
1. Reduce your sodium intake. Salt is the number one contributor to bloating.
2. Exercise as much as you can.
3. Avoid foods which are gassy such as cabbage, beans, milk and other vegetables and foods which contain lactose.
4. When eating meals, chew slowly. The old adage of chewing 100 times may be true. Lay down your fork between each bite.
5. Avoid chewing gum to reduce the amount of air you are swallowing.
6. Avoid powdered milk as it contains salt which increases bloating.
7. Too many starchy foods combined with protein contribute to bloating.
8. Try not to drink anything that is very cold, but keep it at room temperature.
9. Do not eat too much of anything. Portion control can reduce bloating.
10. Check to determine what condiments may cause your bloating, such as mayonnaise and the like.
11. Eating processed foods such as mac and cheese can cause bloating due to its high sodium content.
12. Snacks such as chips and certain types of cheese flavored popcorn have high sodium content.
13. Avoid diet sodas and candies.
14. Constipation may also be a factor in bloating. Eat foods rich in fiber.
15. Drink chamomile tea, which is not only good for the digestive system, but reduces bloating as well.
Finally, and this may be hard to take ladies, but experts suggest that avoiding chocolate during your menstrual period will reduce the bloating as well. The reason is because chocolate contains both sugar and dairy, thus contributing to the bloating problem. However, no one can definitively tell you not to eat chocolate, especially when you are PMSing! Between the water retention and the bloating, denying yourself chocolate can be a lethal request.
These tips to help reduce bloating depend upon what actually causes it in your particular case. Keep track of those foods, drinks, and habits which contribute to it. Once you ascertain the cause, you’ll most likely never have to deal with it again.
Hopefully these suggestions will lead you down the road to recovery. And as always: if in doubt, talk to your doctor.