Nobody likes feeling or looking bloated, but it happens to everyone. With more information about health and wellness available online than ever before, a lot of people turn to the internet for ways to build better habits.
If you’re looking for ways to be healthier, most people will encourage eating well and regular exercise. These are both super important, of course, and can definitely help with bloating, but it’s also possible that something else entirely is the root cause of bloating.
There are a variety of different reasons for abdominal and stomach bloating, and it can be difficult to figure out exactly what’s causing the problem. Keep reading to learn some of the potential causes of bloating, ways to treat it, and ways to prevent it altogether.
What Can Cause Bloating?
First, we’ll go through some of the common reasons why you might feel bloated. As established above, there are a lot of potential causes, so you should look into what’s most likely affecting you.
A super common cause of bloating is constipation, which you may not even realize if there hasn’t been a noticeable change in your bowel movements. However, if you’re experiencing any strain, that could indicate that constipation is what’s causing your abdominal bloating and pain.
To that end, bloating could be caused by other issues related to your gastrointestinal system. If you have some sort of gut sensitivity, such as conditions like IBS or IBD, you may be more likely to have trouble with bloating because of too much intestinal gas.
Motility disorders such as gastroparesis can also cause bloating, since they often mean that food moves slower through your intestines. This delay in emptying your stomach may result in you feeling or looking bloated.
Ileus is a fairly common condition that can lead to bloating, and due to previous surgery or medication use, your intestines will stop moving food along as quickly.
Other intestinal issues are also a possibility. Bacterial overgrowth in your small intestine and bowel obstructions— which can be caused by scar tissue, hernias, tumors, et cetera —both can lead to bloating as well.
The problem may not be a problem with your intestines, though, and instead with what you choose to eat and drink. If you eat a lot of foods that ferment in your colon, you may end up feeling bloated. This includes things containing lots of fiber, sugar, and alcohol.
A lot of people who are having trouble with frequent bloating may very well discover they have some sort of food intolerance or sensitivity that’s been causing it the whole time. Gluten and lactose are two big offenders to be aware of.
Another big cause of bloating is when you swallow too much air. Ridiculous as it may sound, if you eat too fast or chew a lot of gum you may be swallowing air, so it’s best to be mindful that this can happen.
Sometimes, though, bloating doesn’t even have to do with your intestines or stomach. You could be bloated from fluid retention in your abdomen, which may be related to problems with your liver, kidney, and heart.
This is not to say that bloating is a sign that anything serious is wrong, but if you’re concerned that there’s no decipherable cause it could be time to ask your doctor.
Women may have an entirely separate reason for feeling bloated. Gynecological conditions such as issues that have to do with your uterus or ovaries can also cause this, for example.
A lot of people who menstruate will have to contend with abdominal cramping and bloating. It can be a result of fluctuating hormone levels.
Last but not least likely, it’s also possible that your body is bloated in response to psychological stress.
So, as you can see, there are lots of different potential reasons why you might be dealing with these issues. Luckily, there are plenty of remedies, too, and identifying the cause is a very important step to solving the problem!
Methods for Prevention
When it comes to preventing bloating from the start, it does have a lot to do with what you choose to eat. A lot of foods can increase the risk of bloating, so it’s best to be aware of that and take steps to omit them from your diet.
Avoiding FODMAPs— fermentable oligosaccharides, disaccharides, monosaccharides, and polyols —is essential to limit gas production.
Foods high in FODMAPs can include grains like wheat and rye, dairy products such as yogurt, milk, cheese, and ice cream, certain fruits and vegetables, lentils, legumes, honey, and even carbonated drinks.
An example of a way to include less FODMAPs in your diet would be to start using almond or soy milk when you can to limit your dairy consumption.
You can also limit the amount of salt and fat you consume, avoid processed foods, and introduce smaller portion sizes into your routine to see if that makes a difference. Large portions will stretch your stomach and can definitely cause bloating.
Overall, it’s super important to be mindful about what you’re eating. Take note of any sensitivities you may have, and pay attention to when you feel bloated— this will give you the clues you need to find the cause and eradicate it.
Another one of the best ways to prevent bloating is to adopt healthy bowel habits. Eat foods that are high in fiber and always make sure you’re drinking plenty of fluids to encourage bowel movement.
Introduce fiber into your diet slowly, though, because it may take your body some time to get used to it. Fiber can also make you feel full sooner, and so help with bloating in that way.
The aforementioned cause of swallowing too much air can also be prevented by eating slower, drinking less carbonated beverages, and chewing less gum.
Regular exercise can also encourage healthier bowel movements and increase water retention, as well as prevent weight gain to your stomach. Even just a little regular workout will go a long way.
Exercise has also been found to reduce stress, so if your bloating is caused by something you’re struggling with mentally then this could help with that, too!
If none of the above methods are working and you’re still finding yourself bloated all the time, there are plenty of things you can try to reduce the symptoms once you’re already dealing with them.
Methods for Treating
As far as treating a bloated stomach goes, there are lots of things that you can try. Once you find out what works for you, then you can introduce it into your regular routine and hopefully never have to wonder what to do again!
First off, one of the best methods for preventing bloating can also help get rid of it! Some light exercise, even just walking or cycling after meals, can be super beneficial.
There are also plenty of quick and simple natural remedies to try. Herbal teas are known for assisting with digestion and processing gas:
- Dandelion tea may help your body retain more water
- Chamomile tea has anti-inflammatory properties, and can also lower blood sugar
- Ginger is well-known for helping with digestive discomfort
- Turmeric can boost your immune system, and many people also use it to help them manage IBS
- Fennel tea can reduce gassiness, and even help regulate your appetite
Peppermint in particular is a favorite for reducing bloating, especially the oil which is a natural antispasmodic. This will help your intestinal muscles to relax and can relieve constipation.
Antacids are also fairly popular, as they can help reduce inflammation in the digestive system and also make it easier for you to pass gas. Usually this is due to their active ingredient, simethicone, which you can also try by itself.
Plenty of over the counter supplements exist to help with bloating, in fact, and we encourage you to ask your doctor about them to see what could be the best fit for you.
Always be careful when testing out new medications or supplements— don’t mix pills that may not react well when in your system at the same time. It might be a bit of trial and error, and that’s alright.
Magnesium can neutralize stomach acid and help the muscles of your intestines relax. The laxative effect can definitely be helpful in the short-term. Psyllium husks, another supplement, are high in fiber and encourage more regular bowel movement.
Last but certainly not least on the list of potential natural remedies for bloating are probiotic supplements. Research has found that these may reduce bloating and other gastrointestinal issues by encouraging a healthy gut microbiome.
We all have a lot of bacteria in our gut that is essential to keep everything running smoothly, but these types of supplements can help you maintain balance. Probiotic supplements typically boost the number of good bacteria in your gut.
Some probiotics will help with digestion, while others may limit gas. It depends on the person and what exact ingredients the supplement includes, but overall they’ve been found to be very beneficial.
If you’re interested in trying a probiotic supplement for gut health, we have some good news!
Dr. Emil’s Total Gut Complex for Bloating
Dr. Emil’s nutritional Total Gut Complex supplements aren’t just probiotics— each pill acts as a prebiotic and a postbiotic, too, making it a one-way-ticket to total gut health.
We’ve established that probiotics exist to grow more healthy bacteria, but these supplements will also strengthen existing good bacteria and result in even more benefits. Each bottle contains 60 capsules, for a 30 day supply since you are recommended to take two a day.
Our Total Gut Complex supplements are manufactured in the USA, non-GMO, gluten free, and vegan friendly. You should take each pill with about eight ounces of water.
The active ingredient for your gut microbiome is Tributyrin, of which there are 1,000 mg per serving. The supplements also contain several different mushroom extracts, lactospore bacillus coagulans, microcrystalline cellulose, magnesium stearate, and hypromellose.
You can purchase one of these bottles for $41.95, and currently you can save an extra 25% with the coupon code TGC25.
If you’re fed up with feeling bloated all the time, you should look into what the potential causes may be, as that will help lead you to possible solutions! Our Total Gut Complex supplements may be just the solution you’ve been waiting for, so why not try them out?
