What helps with bloating belly? Six tips for bloating belly problems
Everyone has certainly had a bloated belly at some point. It's squeezing, it's uncomfortable, it hurts and you simply feel uncomfortable in everything you wear.
Whether it's after a meal, early in the morning, in the evening, before your period or even permanently, your bloated belly has a cause that you can get to the bottom of. Do you know how such a bloated belly develops and what you can do about it? Find out more in this article.
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Table of Contents:
• What does a bloated belly feel like?
• Why do you get a bloated belly?
• Tips against flatulence belly
• Everything at a glance on the subject of bloated belly
What does a bloated belly feel like?
To clearly determine that your problems are a bloated belly, let's go over the symptoms:
• Thick belly filled with air; you look like you are pregnant
• Sensitive belly
A bloated abdomen must be distinguished from, for example, a swollen abdomen. In this case, the abdomen is also enlarged, but not so much filled with air that can escape. A swollen belly usually accompanies you from early to late and can develop over weeks and months with the slightest intake of food. For various reasons, for example a bacterial dysbiosis, a swollen belly can be caused.
We will now go into more detail about the individual causes. Because only when we know what the cause was, can we do something about it, right?
Why do you get a bloated belly?
A bloated belly has many possible causes. If a bloated belly occurs from time to time, it is typically due to the food you eat. Certain foods have a high potential for bloating, so they are more likely to cause a bloated belly than others. These are legumes and beans, garlic, onions and spicy foods, collard greens and raw vegetables. These foods are digested slowly by our intestines. The bacteria help and produce CO2 (carbon dioxide) in the process. This is how flatulence occurs.
Of course, there are other causes of a bloated belly besides flatulent foods.
One of them is food intolerance, such as gluten or lactose intolerance. Lactose is broken down into two individual components in your intestines by an enzyme. If the enzyme is too low or not present at all, your intestinal bacteria have to help again. They produce CO2 again and suddenly you have a bloated belly.
Carbonated beverages are also more likely to cause a bloated belly than the non-carbonated variety.
Another reason for your problems may be excessive exercise, especially "high intensity training" and endurance training, or too little exercise. With sports, you can think of it like this: While you are, for example, jogging, your internal organs are moving, possibly "bumping" slightly against each other and can become irritated as a result. After the workout, digestion is often stimulated as well.
If you notice that this problem occurs more often, especially after eating, try to eat only after exercise and go jogging first thing in the morning instead.
Intestinal inflammation, dysbiosis & constipation
Inflammation of the gastrointestinal tract may also cause flatulence or swelling. This is often accompanied by diarrhea, exhaustion, severe pain, nausea or similar. If you have these complaints over a longer period of time, then it is best to go to the doctor and clarify possible inflammations. Not only inflammation, but also dysbiosis or constipation lead to flatulence. Dysbioses are deviations in the number and/or ratio of intestinal bacteria. This is often called SIBO (Small Intestinal Bacterial Overgrowth). This is where bacteria proliferate in the wrong places. Other possibilities of dysbiosis are too few bacteria overall, or just the wrong bacteria. Sometimes dysbiosis, like SIBO, is misdiagnosed as IBS or not diagnosed at all.
The bloated belly in the above problems is mainly caused by the fact that the ingested food can no longer be digested properly. The bacteria process part of the food and produce CO2 again.
Tips against your bloated belly
Looking for solutions? So are we. If you know where your discomfort is coming from (and even if you don't), there are plenty of things you can try. Below, we've collected six helpful tips.
#1 Bloating Belly Journal
A bloat journal is the first step to understanding where your bloat is coming from. For a few weeks, write down what you ate, what your daily routine was like (stress, exercise, sleep) and if, or how severe, your bloating was. You may be able to see a pattern. Did the bloated belly come after a particular meal or after exercise. Did the bloated belly occur mostly when you ate late? If you think you've found the culprit, eliminate that food or habit and see how your bloating problem changes.
#2 Eat no more fresh vegetables in the evening if possible and watch out for intolerances Fresh vegetables are quite difficult to digest. Even though salad and the like are generally very healthy, eating them can lead to flatulence. If you are sensitive here, try to postpone the salad until noon and eat something warm in the evening instead. Also potentially bloating are legumes, beans, peas and some sugar substitutes. So it's best to avoid these foods in the evening as well. Additionally, if it helps you, you can keep a journal to see which foods cause bloating.
Also, pay attention to any intolerances you may have. If you have a gluten or lactose intolerance, your bloated belly is probably due to the consumption of these foods.
#3 Probiotics for your gut balance
Often, your bloated belly is due to problems with gut bacteria. Probiotics contain live, good intestinal bacteria that build up your intestinal environment and can thus potentially facilitate digestion. The name probiotics comes from the Greek "pro bios" meaning "for life." We carry a range of probiotics that contain a high percentage of different strains of bacteria. This promotes diversity in your gut.
#4 Exercise - Go for a walk
Exercise? Can't that cause a bloated belly? Yes and no. Excessive exercise, such as jogging, high-intensity interval training (HIIT), gymnastics or the like, can cause your gut to become stimulated. Gentle movements such as yoga, walking, or stretching exercises are relaxing and may actually improve your bloated belly.
Furthermore, you should make sure that you do not do intensive training too late in the evening. It's best not to do intense training two hours before bedtime.
#5 Avoid stress Stress is a big factor in almost all physical problems. Stress can cause you to eat in a hurry and thus not digest food well. Also, stress activates the sympathetic nervous system, which causes digestion to be put on hold. This causes abdominal pain, indigestion and bloating. So make sure you take your time when eating and don't do anything else in the meantime.
#6 Feed your gut bacteria - try prebiotics
Your bacteria do not feed the same way you do. They have different requirements. As a rule, they particularly enjoy dietary fiber, i.e. the part that you don't need. Different dietary fibers appeal to different bacteria. Substances that feed your bacteria, i.e. serve as a food source for growth and reproduction, are called prebiotics. The word prebiotic can be translated roughly as "prerequisite for life." They promote intestinal health and thus your well-being and health. This is because our gut is involved in your mood and brain power, as well as your metabolism. Fiber also promotes the digestion of food and can thus help with constipation or similar.
Everything at a glance on the subject of bloated belly
Let's quickly recap what a bloated belly is and what you can do about it.
What is a bloated belly?
A bloated belly is an accumulation of air in the abdomen that escapes bit by bit. Often the abdomen is enlarged and painful.
What are the causes of a bloated belly? Your bloated belly can have many causes. These include:
• Food intolerances
• Flatulent foods
• Too much sport
• Dysbiosis of the intestinal bacteria (SIBO)
• Inflammatory bowel disease
Six Tips to get rid of your bloated belly: • Flatulence Journal
• No more fresh vegetables in the evening
• Moderate movement
• Avoid stress
We also want to give you one more thing to take with you:
You don't have to be ashamed of your bloated belly. You are not fatter because of the bloated belly, you are not less athletic or trained. You are still you! Put on something you feel comfortable in and get as comfortable as you can. There's no need to put yourself in any tight clothing so it's as unnoticeable as possible. Be kind to your body.