Bloating is a feeling of fullness in your stomach that can come on quickly or slowly. It’s not just uncomfortable; it’s also unhealthy, and you may even feel like vomiting. Bloating occurs when the gastrocolic reflex causes the stomach to fill up with gas and fluid.
Causes of Bloating
There are several different reasons why we can end up bloated and feeling uncomfortable. These include: –
• Underactive thyroid.
• Drinking too much alcohol, caffeine, or fizzy drinks – all these make you retain water which causes bloating;
• Eating salty foods such as crisps, chips, and many processed types of meat (they contain lots of salt, which is a natural preservative)
• Overeating dairy – cow’s milk and other dairy products have lots of lactose sugar, which can upset your stomach.
• Cramming in too many starchy foods into one meal – pieces of bread, pasta, cakes, etc. If you eat a lot of these at once, then the food will ferment and produce gas;
• Being constipated – this makes toxins build up in the body, which can make you feel bloated and gassy.
How to Stop Bloating
You can try to do many things to stop bloating and get rid of water retention fast.
• Eat foods rich in fiber, such as vegetables and whole grains. Try to stick with these foods instead of high-fat options like chips or french fries when you feel bloated.
• Eat when hungry, don’t eat out of boredom or “fill up.” Try your best not to lie down after a meal.
• Make water your friend by taking at least eight glasses a day. Avoid carbonated beverages and caffeine, which can cause bloating.
• Get active. Regular exercise will help reduce bloating and boost your overall health. Exercising is another excellent way to get rid of bloat! When you’re bloated, it’s best to avoid doing cardio. Instead, do some light weight training or yoga stretches which can help you feel better fast.
• Take probiotics. Probiotics are healthy bacteria that can reduce bloating.
• Get enough sleep! When you’re not sleeping well, your body retains water to try to compensate. This can lead to bloating and puffiness, so try your best to get at least six hours of shut-eye every night.
How to Prevent Bloating
You can prevent being bloated by changing some aspects of your lifestyle. It is essential to know that you have a different diet from other people, and therefore your body can react differently.
There are some factors that you can change to reduce your bloat:
• Increase the amount of fiber and fluids in your diet, drink at least eight glasses of water a day.
• Avoid eating large amounts of gas-producing foods such as beans, cabbage, or carbonated drinks.
• Eat slowly so that you give your digestive system time to work.
• Eat smaller meals, which are more frequent.
• Avoid wearing tight clothes or belts – they can put pressure on your abdomen and cause bloating. – do not lie down immediately after a meal because that puts pressure on the stomach wall, making you feel bloated.
Bloating can be helped by avoiding foods that cause bloating, staying hydrated with water, and breathing deeply; for medical issues, seek help from a doctor or nutritionist.