Are you suffering from bloated stomach? Here's how to get rid of it

A bloated stomach is not only uncomfortable but can also significantly impact ones daily life and overall wellbeing Its a common ailment often accompanied by feelings of fullness tightness and sometimes pain While occasional bloating can be attributed to certain dietary indiscretions or lifestyle factors persistent or severe bloating may indicate an underlying health issue that warrants attentionIn this comprehensive guide Dr Sangeeta Tiwari Clinical Nutritionist at Artemis Lite NFC New Delhi delves into the intricacies of bloated stomachs exploring the causes symptoms and practical strategies to alleviate discomfort and promote digestive health Understanding the Causes Bloated stomachs can stem from a myriad of factors ranging from dietary choices to medical conditions Some common causes includePoor Dietary Habits Consuming large meals or foods rich in fat fiber or artificial sweeteners can exacerbate bloating by delaying digestion and causing gas buildup Eating hastily chewing gum or consuming carbonated drinks introduces excess air into the digestive tract further contributing to abdominal discomfort and distention These habits disrupt the delicate balance of the gastrointestinal system leading to bloating symptoms Opting for smaller wellbalanced meals mindful eating practices and choosing beverages without carbonation can help alleviate bloating and promote digestive healthFood Intolerances Individuals with lactose intolerance gluten sensitivity or other food intolerances may suffer bloating due to their bodys inability to properly digest certain substances Consuming trigger foods such as dairy products for those with lactose intolerance or glutencontaining grains for those with gluten sensitivity can lead to gastrointestinal discomfort including bloating Identifying and avoiding these trigger foods is crucial for managing bloating in individuals with food intolerances promoting digestive comfort and overall wellbeingDigestive Disorders Conditions like irritable bowel syndrome IBS inflammatory bowel disease IBD or gastroesophageal reflux disease GERD can disturb digestive function leading to bloating In IBS abdominal pain and altered bowel habits accompany bloating In IBD inflammation in the digestive tract causes bloating along with diarrhea or constipation GERD characterized by acid reflux can also contribute to bloating and discomfortFluid Retention Hormonal fluctuations like those experienced during menstruation or pregnancy can lead to fluid retention and bloating Excessive sodium intake can disrupt the bodys fluid balance causing bloating Additionally certain medications such as corticosteroids or hormonebased contraceptives may contribute to fluid retention and bloating as a side effect Managing sodium intake and consulting healthcare professionals can help mitigate bloating associated with these factorsStress Psychological stress triggers the release of stress hormones which can disrupt the gutbrain axis and lead to bloating Stress alters gut motility and increases sensitivity to gastrointestinal discomfort This can exacerbate bloating symptoms as the gut and brain communicate bidirectionally Practicing stressmanagement techniques such as mindfulness meditation and deep breathing can help alleviate bloating by calming the nervous system and reducing stressinduced gut disturbancesRecognising the Symptoms Symptoms of bloating vary from person to person and may includeAbdominal Distention The abdomen appears visibly swollen or enlargedGas and Flatulence Excessive gas production can cause belching or flatulence contributing to bloatingDiscomfort or Pain Bloating may be accompanied by discomfort cramping or sharp pains in the abdominal regionChanges in Bowel Habits Some individuals may experience alterations in bowel habits such as diarrhea or constipation along with bloatingPractical Strategies for Relief Nutritionists advocate for holistic approaches to managing bloated stomachs emphasising the following strategiesMindful Eating Adopting mindful eating practices such as chewing food thoroughly eating slowly and paying attention to hunger and fullness cues can aid digestion and reduce bloatingBalanced Diet Prioritize a balanced diet rich in whole foods fruits vegetables lean proteins and healthy fats while minimizing processed foods sugary snacks and carbonated beveragesHydration Adequate hydration is essential for optimal digestion Aim to drink plenty of water throughout the day while limiting intake of sugary or caffeinated beverages that may exacerbate bloatingIdentify Trigger Foods Keep a food diary to identify potential trigger foods that exacerbate bloating symptoms Common culprits include dairy products glutencontaining grains cruciferous vegetables and legumesManage Stress Practice stressreduction techniques such as meditation deep breathing exercises yoga or mindfulness to alleviate gastrointestinal distress associated with stressProbiotics and Digestive Enzymes Consider incorporating probioticrich foods or supplements and digestive enzymes to support gut health and promote digestionSeek Professional Guidance If bloating persists or is accompanied by severe symptoms consult a healthcare professional or registered dietitian for personalised assessment and managementWhen to Seek Medical Attention While occasional bloating is often benign persistent or severe bloating may warrant medical evaluation especially if accompanied by alarming symptoms such asUnintentional Weight LossBlood in StoolPersistent Abdominal PainChanges in Bowel HabitsFatigue or WeaknessDr Sangeeta Tiwari asserts that the above symptoms may indicate underlying gastrointestinal disorders or other medical conditions requiring prompt intervention She adds Understanding the complexities of bloated stomachs empowers individuals to adopt proactive measures for symptom management and digestive health promotion By incorporating mindful eating practices maintaining a balanced diet managing stress and seeking professional guidance when necessary individuals can alleviate discomfort and optimize gastrointestinal wellbeing For personalized dietary recommendations and comprehensive digestive health support consult a registered dietitian or healthcare provider Together we can navigate the complexities of bloated stomachs and embark on a journey towards improved digestive health and overall wellnessThis story has been sourced from a third party syndicated feed agencies Midday accepts no responsibility or liability for its dependability trustworthiness reliability and data of the text Midday managementmiddaycom reserves the sole right to alter delete or remove without notice the content in its absolute discretion for any reason whatsoever