Abdominal Bloating: Cause and Tips to Reduce or Eliminate Bloating

Many of you have experienced at some point in your life the feeling of being bloated and this is not a comfortable feeling. You have probably felt heavy, full and a discomfort in your abdominal area. This feeling usually accompanied by the frustrating feeling that you can’t wear the outfit that you like, because it’s showing that your tummy is bloated. In this article, I will explain why bloating happens and I will offer you a few tips to help you de-bloat.

The cause of bloating

According to an article by the Education and Research Centre from Wythenshawe Hospital, Manchester, “abdominal bloating is one of the most common and most intrusive features of functional bowel disorders”. This is caused by the excessive quantities of gas produced in the movement of the muscles of the digestive system. If this is the case, bloating can be caused by a health condition and you should talk to your doctor to find out the root cause.

However, there could be other causes such as:

1.  Dehydration

It sounds weird, but it is true. If you don’t give nutrients and you don’t hydrate your body, the natural instinct of your body is to hold on what it doesn’t have. So if you are bloated and you feel like it’s because of water retention, you should drink more water.

Tips to get rid of bloating: drink more water, it’s as simple as that. Check out my latest article where I talk about all the benefits you get when you drink water.

2.  Hormonal disorders

Hormones seem to play a major role, when it comes to monthly periods. During this time, there us a rise in oestrogen, thickening of the uterine lining and causing water retention. This can play a role in that bloated feeling you can get during that period.

Tips to get rid of bloating: there are a few ways you can reduce bloating like:
  • Drink more water that you would usually do
  • Avoid eating fast food, even if you can’t resist the urge. It will be difficult for your digestive system to process it and it will result in getting bloated
  • Reduce the quantity of salt you eat, to avoid water retention
  • It is also helpful to exercise lightly 

3.  Overeating

Yes, if you eat too much your stomach will stretch and will make you feel bloated. Especially if you eat a lot of carbs and food with too much salt.

Tips to get rid of bloating: stop eating when you feel full and have a balanced meal so that you don’t need to eat more than you should. It also helps to have smaller portions and eating more often during the day.

4.  Drinking fizzy drinks

Fizzy drinks will make you feel bloated due to the bubbles in the drink, which is actually gas. This gas will fill up excessively your digestive system and your intestines and that’s when you will get the bloating feeling.

Tips to get rid of bloating: as fizzy drinks are never a healthy option as they also contain large quantities of sugar, try to avoid drinking these. If you are thirsty go for a glass of water. Try also drinking tea, especially mint tea, as it will help you release gases.


5.  Consuming dairy products

Bloating can also be caused by dairy products like milk & ice cream. As our stomach struggles to digest these dairy products, you produce gases which then make you feel bloated.

Tips to get rid of bloating: you can swap milk for any kind of nut milk you like and there are also different ways you can make dairy free ice cream without using any dairy products.

6.  Eating products which include fructose

Fructose is one of the 2 major components of table sugar. In comparison with the other component, glucose which is an energy source for our body, fructose has to be converted by our liver into glucose in order to be used by our body. The process of breaking down this component is hard for our body; hence it results in getting gases, bloating and abdominal pain.

Tips to get rid of bloating: as fructose, can be found naturally in different fruits, honey, garlic and onions, you need to keep an eye on how you feel when you eat these foods. Once you detect the produce that is making you bloat, try to eat it in lower quantities or remove it from your diet.

Bloating can usually be avoided and treated if you learn to listen to your body and if you use some of the tips from this article. However, if you bloating issues persist and you keep feeling uncomfortable, I strongly recommend you talk to your doctor as it might be a medical condition.
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