Feeling bloated can be uncomfortable and frustrating. That tight, full sensation in your stomach, sometimes accompanied by visible swelling, can range from mildly annoying to downright painful. Especially during our menstrual cycle, most women experience bloating before and during their periods. We all know that feeling of swelling or weight gain that leaves us feeling unease and irritated.
Apart from your menstrual cycle, bloating can be caused due to a variety of other things as well. But there is good news. You can manage and reduce bloating. So, we asked nutritionist and lifestyle consultant, Seema Singh to tell us all about all about it and share remedies that can help you manage bloating and the discomfort that comes with it.
Why Bloating happens?
Bloating is a common issue that can be triggered by a variety of causes, such as digestive problems, hormonal fluctuations, or dietary habits. The most typical reason for bloating is having a lot of gas in your gut, which can happen from certain foods and drinks, or even from swallowing air when you eat. There are other common triggers too, like eating too quickly, smoking, or hormonal changes (which you go through during your periods).
If you’re experiencing bloating, you might notice that your stomach feels fuller or bigger than usual, that you have stomach pain or discomfort, excessive gas, a lot of burping or belching, or a swollen or hard stomach. Sound familiar? Don’t worry, you’re not alone in this experience.
One thing I would suggest is – do not ignore persistent bloating, as it could be a sign of a more serious condition. If you suffer from chronic bloating, do consult a healthcare professional to address the root cause.
How to Prevent Bloating?
To help prevent bloating, a good start is by making changes to your diet. Consult a qualified nutritionist or dietitian for a low FODMAP diet. FODMAP foods contain carbohydrates that the body cannot absorb properly. A low-FODMAP diet has been shown to reduce gas and IBS (Irritable bowel syndrome) symptoms, so it might be something to look into. It also helps you understand the foods that don’t suit your body and remove them from your diet, which is crucial in the long term.
Even small changes such as avoiding fizzy drinks, alcohol, and certain foods, and incorporating more fiber, drinking water, and staying active can all make a difference. If you have a food intolerance, it’s important to avoid trigger foods. Keeping a food journal can help you in doing so.
It’s all about taking care of yourself and finding what works best for you, so don’t hesitate to reach out for support if you need it!
Quick Relief Remedies to help you with bloating:
Here are some gentle and effective home remedies to deal with bloating and provide you with quick relief:
- A gentle walk can help to encourage bowel movement and release trapped gas in the body.
- Simple yoga poses like Happy Baby Pose or Child’s Pose and even light squats can help to position abdominal muscles for gas release.
- Peppermint oil capsules can offer relief by relaxing abdominal muscles. Abdominal massages can give you quick relief as well.
- You can also consider using over-the-counter gas relief medications like simethicone, but make sure to follow the dosage instructions carefully.
Foods you must avoid:
While it is crucial to identify your own food triggers, either by maintaining a food journal or with the help of a Nutrition Expert. There are some foods you can pay attention to which are known for causing bloating – beans, some lentils, fizzy drinks. Check on gluten or lactose intolerance, gobhi family, and onion. Even chewing gum can cause bloating for some.
Another important tip I would like to share here is, soak the lentils overnight as that can help to remove the gas-causing compounds in them.
Foods to add into your diet:
Consuming probiotic foods and herbs can be helpful in relieving and countering bloating. As probiotics introduce healthy bacteria into your gut, they can help to reduce bloating. Curd is especially good, if you are not lactose intolerant.
If there is a lot of water retention, then you must start your day with white petha juice or lemon water or coconut water or Mint water.
Additional Lifestyle Remedies to manage bloating:
Here are some additional remedies I would suggest you to add into your lifestyle if you wish bloating to stay away or be manageable:
- Drinking plenty of water
- Chewing food with your mouth closed
- Consuming high-fiber foods
- Opting for smaller, more frequent meals
- Regular exercise
One thing I would like to reiterate, if bloating is persistent, or you experience symptoms like diarrhea, nausea, unexplained weight loss, or any other concerning changes, do seek medical advice. Bloating can sometimes signal more serious health issues, so always pay attention to your body’s signals.
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Meet our Guest Expert: Seema Singh, is an Award-Winning Nutritionist, Dietitian and Lifestyle Consultant. She has an experience of more than 23 years, where she has been associated as the Head of the Clinical Nutrition department at prestigious hospitals including Fortis Hospital, Artemis Hospitals, Alchemist Hospitals, Moolchand Hospital, Apollo Hospitals and AIIMS. She has also authored a book called, Hormonal Harmony.