25-Causes of a Bloated Stomach (And How To Get Rid Of It)

A bloated stomach can be uncomfortable and frustrating. It occurs when there is an excessive buildup of gas or air in the digestive system, leading to a feeling of fullness, tightness, and distension in the abdominal area. There are several potential causes of a bloated stomach, and here are four common ones along with step-by-step details on how to get rid of it:

Causes of a Bloated Stomach

1: Poor Digestion

a. Eat slowly and chew your food thoroughly to aid digestion.
b. Avoid overeating and opt for smaller, more frequent meals throughout the day.
c. Stay hydrated by drinking enough water, which helps in the digestion process.
d. Incorporate digestive aids such as ginger, peppermint, or chamomile tea into your routine.
e. Consider taking probiotic supplements to improve gut health and digestion.

2: Gas-Producing Foods

a. Identify and limit or avoid foods that tend to produce excess gas, such as beans, lentils, broccoli, cabbage, onions, and carbonated drinks.
b. Keep a food diary to track which foods trigger bloating and make necessary dietary adjustments.
c. Cook gas-producing foods thoroughly, as this can help break down complex sugars and make them easier to digest.

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3: Food Intolerances

a. Identify potential food intolerances by gradually eliminating common trigger foods like gluten, lactose, or certain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).
b. Consult a healthcare professional for proper testing and diagnosis of food intolerances.
c. Once identified, avoid or reduce the consumption of trigger foods to alleviate bloating symptoms.

4: Swallowing Air

a. Avoid habits like chewing gum, drinking through a straw, or talking while eating, as these can cause you to swallow excess air.
b. Eat in a relaxed environment and take small, slow bites to minimize air intake.
c. Manage stress levels, as stress can lead to swallowing air unconsciously.
d. Regular physical activity and exercise can help improve digestion and reduce bloating.

5: Constipation

a. Increase your fiber intake gradually by consuming fruits, vegetables, whole grains, and legumes.
b. Stay hydrated to soften the stool and promote regular bowel movements.
c. Engage in regular physical activity as it stimulates intestinal contractions and aids in digestion.
d. Consider using over-the-counter fiber supplements or stool softeners if necessary, but consult a healthcare professional before doing so.

6: Fluid Retention

a. Reduce your sodium intake by avoiding processed and packaged foods that are high in salt.
b. Drink plenty of water to flush out excess fluids from your body.
c. Incorporate natural diuretic foods like cucumber, celery, watermelon, and lemon into your diet.
d. Engage in regular physical activity to promote blood circulation and reduce fluid retention.

7: Digestive Disorders

a. If you suspect an underlying digestive disorder like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), seek medical advice for a proper diagnosis.
b. Follow your healthcare professional’s recommendations and prescribed treatments to manage the underlying condition.
c. Maintain a food diary to identify trigger foods that worsen your symptoms, and adjust your diet accordingly.

8: Lifestyle and Dietary Adjustments

a. Avoid carbonated beverages, as they can contribute to gas buildup.
b. Limit your alcohol consumption, as it can cause bloating and disrupt digestion.
c. Quit smoking, as it can lead to swallowing air and worsen bloating.
d. Practice mindful eating by paying attention to portion sizes, eating slowly, and avoiding distractions.
e. Manage stress through relaxation techniques like deep breathing exercises, meditation, or yoga, as stress can exacerbate bloating symptoms.

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9: Overeating and Portion Control

a. Practice portion control by using smaller plates and being mindful of serving sizes.
b. Eat until you feel comfortably full, but not overly stuffed.
c. Avoid eating large meals right before bedtime to allow for proper digestion.

10: Food and Beverage Choices

a. Identify and avoid foods that are known to cause bloating in your specific case, such as certain spices, fatty foods, or high-sugar foods.
b. Limit or avoid carbonated beverages, including soda and sparkling water, as they can contribute to gas buildup.
c. Be cautious with artificial sweeteners, as some people may experience bloating as a result of consuming them.

11: Regular Exercise

a. Engage in regular physical activity to stimulate digestion and promote bowel regularity.
b. Incorporate exercises that target the abdominal area, such as crunches or yoga poses like the Cat-Cow stretch, to help alleviate bloating.

12: Seek Professional Advice

a. If your bloating persists or worsens despite trying these steps, consult a healthcare professional for a thorough evaluation.
b. They may recommend further tests or examinations to rule out any underlying conditions contributing to your bloating.
c. Based on the diagnosis, they can provide you with specific treatment options or refer you to a specialist if necessary.

13: Elimination Diet

a. Consider trying an elimination diet to identify food sensitivities or triggers that may be causing bloating.
b. Start by eliminating common culprits such as dairy, gluten, soy, and eggs for a period of time (e.g., two to four weeks).
c. Gradually reintroduce these foods one at a time while monitoring your body’s response for any bloating or discomfort.

14: Herbal Remedies

a. Certain herbal remedies can help alleviate bloating. Peppermint tea, for example, has been found to have calming effects on the digestive system and may relieve bloating.
b. Chamomile tea and fennel tea are other herbal options that can aid digestion and reduce bloating.
c. Consult a healthcare professional or herbalist for guidance on suitable herbal remedies and proper usage.

15: Keep a Food Diary

a. Track your meals, snacks, and beverages in a food diary.
b. Note the portion sizes, ingredients, and any symptoms or bloating experienced after each meal.
c. This can help you identify patterns and potential triggers for your bloating, making it easier to make necessary dietary adjustments.

17: Probiotics

a. Consider adding probiotic-rich foods, such as yogurt, sauerkraut, kimchi, or kefir, to your diet.
b. Probiotics promote a healthy gut flora, which can aid digestion and reduce bloating.
c. Alternatively, you may opt for a high-quality probiotic supplement, but consult a healthcare professional for guidance on the appropriate dosage and strain.

18: Medical Treatments

a. In some cases, medical treatments may be necessary to address underlying conditions causing bloating, such as small intestinal bacterial overgrowth (SIBO) or gastrointestinal disorders.
b. Your healthcare professional may prescribe antibiotics or other medications to target specific issues contributing to your bloating.

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19: Stress Management

a. Practice stress-management techniques, such as meditation, deep breathing exercises, or engaging in activities that help you relax.
b. High stress levels can affect digestion and contribute to bloating, so finding healthy coping mechanisms is important.

Remember that these steps are general guidelines, and it’s important to consult a healthcare professional for personalized advice, especially if your bloating is persistent, severe, or accompanied by other concerning symptoms. They can provide you with a comprehensive evaluation and recommend appropriate treatment options based on your individual circumstances.

20: Abdominal Massage

a. Gently massage your abdomen in a circular motion to help stimulate digestion and relieve bloating.
b. Start at the lower right side of your abdomen and move clockwise.
c. Use light to moderate pressure and continue massaging for a few minutes.

21: Hydration and Fluid Intake

a. Ensure you are adequately hydrated by drinking enough water throughout the day.
b. Sip on warm liquids like herbal teas or warm water with lemon, which can help soothe the digestive system.
c. Avoid excessive consumption of sugary or caffeinated beverages, as they can contribute to bloating.

22: Avoid Tight Clothing

a. Wearing tight clothing, especially around the waist, can constrict the abdomen and contribute to bloating.
b. Opt for loose-fitting, comfortable clothing that allows your abdomen to expand and contract naturally.

23: Medical Evaluation

a. If your bloating is persistent, severe, or accompanied by other concerning symptoms, it’s important to seek medical evaluation.
b. A healthcare professional can conduct further diagnostic tests, such as imaging or blood work, to identify any underlying medical conditions contributing to your bloating.

24: Medication Review

a. Some medications, such as certain pain relievers, antibiotics, or laxatives, may contribute to bloating as a side effect.
b. Consult with your healthcare professional or pharmacist to review your current medications and discuss potential alternatives if bloating is a concern.

25: Stay Active After Meals

a. Engage in light physical activity, such as going for a short walk, after meals.
b. This can help stimulate digestion and prevent the buildup of gas in the digestive system.

Remember, it’s essential to listen to your body and make adjustments based on your individual needs. If your bloating persists or worsens despite trying these steps, consulting with a healthcare professional is highly recommended to determine the underlying cause and receive appropriate treatment.