Bloated Stomach Remedies: 7 Strategies To Reduce Digestion And Encourage Gut Health

In addition to being unpleasant, a bloated stomach may negatively affect a person’s everyday activities and general wellbeing. It’s a prevalent condition that often feels tight, full, and sometimes painful. Periodic or severe bloating may point to an underlying health problem that needs to be addressed, while occasional bloating might be attributable to specific dietary errors or lifestyle choices.

In this thorough tutorial, Dr. Sangeeta Tiwari, Clinical Nutritionist at Artemis Lite, NFC, New Delhi, explores the origins, symptoms, and doable remedies for bloated stomachs in order to relieve pain and support digestive health.

Reasons for Gas in the Stomach
Recognizing the Root Causes: There are many different causes of bloated stomachs, from food habits to underlying medical disorders. Typical reasons include some of the following:

Bad Dietary Practices: Eating big meals or foods high in fat, fiber, or artificial sweeteners might make you feel bloated by slowing down your digestion and accumulating gas. Chewing gum, ingesting carbonated beverages, and eating quickly all force extra air into the digestive system, which exacerbates pain and distention in the abdomen. These behaviors throw off the gastrointestinal system’s delicate equilibrium, which causes bloating sensations. Bloating may be reduced and gut health can be improved by selecting smaller, more balanced meals, mindful eating techniques, and carbonated beverage-free options.

Food Intolerances: People who are sensitive to gluten, lactose, or have other food intolerances may have bloating because their bodies are unable to adequately digest certain foods. Bloating and other gastrointestinal discomfort may result from consuming trigger foods, such as dairy products for lactose intolerant people or gluten-containing grains for gluten-sensitive people. For those with food intolerances, recognizing and avoiding certain trigger foods is essential to controlling bloating, supporting digestive comfort, and enhancing general wellbeing.

Digestion disorders: Bloating may be a symptom of disorders such as gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD). Bloating is sometimes accompanied by changed bowel habits and abdominal discomfort in IBS. In inflammatory bowel disease (IBD), bloating coexists with diarrhea or constipation. In addition to causing acid reflux, GERD may also cause bloating and discomfort.

Fluid Retention: Bloating and fluid retention may result from hormonal variations, such as those that occur during menstruation or pregnancy. Bloating may result from the body’s fluid equilibrium being upset by an excessive salt consumption. Bloating and fluid retention may also be adverse effects of certain drugs, such hormone-based contraceptives or corticosteroids. Reducing salt consumption and seeking medical advice might help lessen bloating brought on by these conditions.

Stress: Stress hormones are released in response to psychological stress, and these chemicals may cause bloating and interfere with the gut-brain axis. Stress changes the motility of the intestines and makes the stomach more sensitive to pain. Due to the bidirectional communication between the stomach and brain, this may make bloating sensations worse. By lowering stress-induced gastrointestinal disturbances and soothing the nervous system, stress-reduction practices like mindfulness, meditation, and deep breathing may help reduce bloating.

Identifying the Symptoms: Bloating symptoms may vary from person to person and include:

Abdominal Distention: There is a noticeable enlargement or swelling of the abdomen.
Gas and Flatulence: Belching or flatulence brought on by excessive gas production might aggravate bloating.
Pain or Discomfort: Sharp aches, cramps, or other stomach discomfort may accompany bloating.
Changes in Bowel Habits: In addition to bloating, some people may also have changes in their bowel habits, such as constipation or diarrhea.
Realistic Techniques for Pain Reduction: Nutritionists support multifaceted methods of treating bloated stomachs, highlighting the following tactics:
Mindful Eating: Practicing mindful eating may help with digestion and minimize bloating. Some mindful eating techniques include chewing food well, eating slowly, and paying attention to fullness and hunger signals.
A balanced diet that emphasizes whole foods, fruits, vegetables, lean proteins, and healthy fats should take precedence over processed meals, sugary snacks, and fizzy drinks.
Hydration: For the best possible digestion, one must drink enough water. Try to stay hydrated during the day by drinking plenty of water and avoiding sugar-filled or caffeinated drinks, which may make you feel more bloated.
Determine Trigger Foods: Maintain a meal journal to help you pinpoint possible trigger foods that make your bloating symptoms worse. Dairy products, cereals containing gluten, cruciferous vegetables, and legumes are often identified as the perpetrators.
Handle Stress: To ease the gastrointestinal discomfort brought on by stress, engage in stress-reduction practices like yoga, deep breathing exercises, meditation, or mindfulness.
Probiotics and Digestive Enzymes: To support gut health and improve digestion, think about include probiotic-rich meals or supplements together with digestive enzymes.
Consult a Professional: For individualized evaluation and therapy, speak with a medical practitioner or qualified dietitian if bloating continues or is accompanied by severe symptoms.
When to Get Medical Help
While bloating that occurs occasionally is usually harmless, chronic or severe bloating may need to be evaluated by a doctor, particularly if it is accompanied by concerning symptoms like:

Inadvertent Loss of Weight
Stool with Blood in It
Continuous Abdominal Pain
Adaptations to Bowel Habits
Weakness or Fatigue
According to Dr. Sangeeta Tiwari, the aforementioned symptoms might point to underlying gastrointestinal diseases or other illnesses that need to be treated right now. “Knowing the intricacies of swollen stomachs enables people to take preventative actions for symptom control and promoting digestive health,” she continues. People may reduce pain and improve their gastrointestinal health by using mindful eating habits, eating a balanced diet, controlling stress, and getting expert help when needed. To get individualized dietary advice and all-encompassing assistance for digestive health, speak with a certified dietitian or other healthcare professional. By working together, we may overcome the challenges posed by swollen stomachs and set off on a path to better digestive health and general wellbeing.