Bloating can occur due to excess gas production or unusual movement of the muscles in the digestive system. It can cause pain, discomfort, and some serious embarrassment, but up to 30% of Americans report experiencing this problem regularly, so there’s nothing to be ashamed of.
In most cases, bloating is caused by diet and food intolerances, so it’s easier than one might think to deal with this annoying problem. Read on to find out about ten proven ways to reduce or eliminate bloating due to dietary issues.
1. Take Probiotics
One of the most common causes of bloating is the buildup of gas produced by intestinal bacteria. Reducing the number of gas-producing bacteria and creating a more balanced gut microbiome can make dealing with bloating much easier. There are multiple clinical studies to prove that certain probiotic supplements can reduce bloating caused by excess gas production, but this strategy can take a while to start working, so be patient.
2. Identify Food Intolerances
When people have food allergies, they usually know about them because allergic reactions tend to be severe. Food intolerances, on the other hand, aren’t life-threatening and do not produce the same range of symptoms. Instead, they tend to cause bloating and excess gas production.
Common foods and ingredients that trigger these reactions include:
- Lactose
- Fructose
- Eggs
- Gluten
Eliminating these foods can be a good way to get bloating under control.
3. Eat Smaller Portions
Eating three giant meals a day can cause some serious stomach discomfort. It can also lead to bloating. Eating smaller meals more frequently throughout the day can help to reduce problems with bloating and stomach discomfort.
4. Avoid Foods That Cause Gas
Certain high-fiber foods are known for causing some serious gas. The best-known culprits are legumes and whole grains, though everyone’s response to foods is a little different. For some people, fatty foods that slow down digestion can also cause problems with excessive gas. Try to cut down on foods that cause gas and bloating and replace them with healthy alternatives.
5. Try the Low-FODMAP Diet
The low-FODMAP diet was initially developed for people who struggle with irritable bowel syndrome (IBS). This condition affects around 14% of people, though many of them never receive an official diagnosis. Around 60% of IBS patients report that bloating is their most unpleasant symptom, but most of them respond well to what’s known as the low-FODMAP diet.
FODMAPs are indigestible carbohydrates. They can be found in all kinds of foods, but thankfully, most people with IBS have just a handful of triggers. Doctors usually recommend starting with an elimination diet, then adding foods back slowly to discover triggers.
6. Avoid Excessive Sugar Alcohols
Sugar alcohols are sweeteners that many manufacturers use to replace sugars. While they’re generally considered a safe alternative, they can cause digestive upset when consumed in large amounts. When these sugar alcohols are digested by the bacteria in a consumer’s large intestine, they can produce excess gas that leads to bloating, so it’s best to avoid them.
7. Treat Chronic Constipation
Constipation is another very common digestive problem. It can be caused by a wide range of underlying problems, but no matter what’s causing someone’s constipation, it will almost always exacerbate symptoms of bloating. People who struggle with chronic constipation may want to make appointments with their primary care doctors or request referrals to gastroenterologists to identify the underlying problem, but they may not need to take medications.
As a general rule, increasing intake of soluble fiber is the best way to alleviate chronic constipation. That said, people who struggle with excessive gas and bloating need to be careful about how they increase their fiber intake. Try to drink more water and increase physical activity at the same time to avoid making things worse.
8. Try Peppermint Oil
Peppermint oil is a completely natural substance that may help to reduce muscle spasms in the digestive tract. These spasms can contribute to symptoms of bloating, especially in IBS patients. While there are drugs called antispasmodics that can also help to reduce muscle spasms, natural peppermint oil may be less likely to cause side effects and other complications.
When using peppermint oil, make sure to purchase products intended for internal use. This substance comes in supplement form, which is the best way to buy it. Avoid peppermint oils designed for aromatherapy or external application.
9. Take Digestive Enzyme Supplements
Depending on what underlying problems are causing a patient’s bloating, digestive enzyme supplements may help. They can make it easier for the body to break down otherwise indigestible carbohydrates in foods like beans and dairy products.
For people with lactose intolerance, products containing lactase can be effective. Generally speaking however, you’ll want to find one that is high quality and well renowned. Products such as Morning Complete are popular for a reason, this is because they work effectively for all different kinds of people! One of the best things about these digestive enzyme supplements is that they often provide almost immediate relief from bloating symptoms.
10. Schedule a Doctor’s Appointment
If patients develop chronic bloating that interferes with their daily lives or notice a sudden onset or worsening of symptoms, they should always schedule appointments with their doctors. There are several serious medical conditions that can cause symptoms like bloating and digestive upset, so it’s important to rule them out. More often than not, though, simple changes in diet and the use of over-the-counter supplements can reduce or eliminate bloating in otherwise healthy people.
In some cases, the doctor may refer patients to a specialist. Gastroenterologists are experts at diagnosing and treating a wide range of GI conditions and symptoms, including chronic or excessive bloating. Scheduling an appointment with a nutritionist might also be a good idea.
Beat the Bloat
Whether bloating is caused by IBS, a food intolerance, or a lack of fiber, it can cause some serious problems with pain, discomfort, and embarrassment. There’s no need to panic, though, because most of the time, bloating can be managed well at home using simple changes in diet. Trying a specialized low-FODMAP diet or eliminating foods that are known to cause gas and digestive upset may be a good place to start, especially when combined with taking probiotics and digestive enzyme supplements.