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Ways To Reduce Bloating And Belly Fat – Suffering from a bloated stomach? If you’ve ever gone out for a full meal or drank a lot of beer, you’ll be familiar with stomach cramps – when your stomach feels full and tight. But if you’re not pregnant or you’ve eaten a large triple cheese pizza – you’re probably wondering why your stomach feels like it’s about to explode.
Abdominal bloating is often caused by a build-up of gas in the area of the abdomen, which makes the abdomen uncomfortable and larger than usual. But how can you reduce the dreaded abdominal pain and when is it a sign of something serious?
Ways To Reduce Bloating And Belly Fat
We spoke to nutritionist Nicola Shubrook and Dr Riccardo Di Cuffa from Your Doctor about the science behind bloating and, most importantly, how to prevent bloating of stomach ache:
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What causes stomach bloating? Figuring out the cause of your stomach pain and what’s causing it can be a bit of a jigsaw puzzle, says Shubrook. ‘There are many factors at play such as stress, sugar, gut flora (microbiome) imbalance, medications and diet, to name a few,’ he explains.
Bloating can be a direct result of the type of food or drink you consume during the day. Pizza, pasta and bread are only culprits, but eating too much of the same food or high-fat, spicy or fatty foods is the cause. Alcoholic beverages are another culprit.
But it’s not just bad food and cars that can lead to belly fat. According to Dr Di Cuffa, healthy foods can produce gas during digestion to help with bloating, including pulses, beans, broccoli, cabbage, chestnuts, onions and sprouts.
Many women experience bloating before their period. This is partly due to estrogen causing fluid retention and partly because progesterone levels are higher in the second half of the cycle which slows down uterine activity, leading to constipation.
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The stomach feels better after a few hours. But if it really bothers you or persists, Shubrook recommends 10 remedies to get rid of stomach cramps:
Practicing meditation for just 10 minutes a day has been shown to reduce the stress response in the body, which can help relieve stomach upset. Research has shown the benefits of meditation on memory, greater emotional intelligence and increased creativity and better stress management, so learning to meditation can benefit your health and your heart. To get started, read our tips for getting started.
Food intolerances can lead to bloating, and one way to eliminate certain foods is to follow an elimination diet. ‘If you have a food intolerance, such as gluten or dairy, completely remove that food for at least 21 days and see if your symptoms improve,’ says Shubrook.
Foods should be reintroduced, one at a time, watching for signs of an effect. “It is important that this is applied properly because the body can take some time to remove all the gluten that is present, for example, and the small ones in that process can create a solution,” Shubrook said.
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Always talk to your doctor before starting an elimination diet because restricting food groups can cause nutritional deficiencies and in cases of true allergies, care should be taken food waste.
⚠️ The finished products are not suitable for children or if you are pregnant or breastfeeding unless you have been advised by a doctor.
If you’ve taken several courses of antibiotics, you’ve had a stomach bug, or your diet is high in sugar and low in fiber, taking a probiotic or making sure it’s included probiotics in your diet.
Our gut microbiome is flexible and certain medications and dietary choices can easily alter bacterial levels, so using Taking a probiotic for four weeks can help reverse this,’ says Shubrook. Probiotic supplements such as Optibac or ProVen are more potent than probiotic drinks, and may be good as a booster when starve your food.’
How To Get Rid Of Belly Bloat And Cramps
💊 As an alternative to dietary supplements, supplementing your diet with natural probiotic foods is an easy way to actually reduce bloating.
Foods such as yoghurt, kefir, tempeh, kimchi, miso, sauerkraut all contain a healthy dose of probiotics because they are naturally fermented foods. These provide the gut with some healthy bacteria.
Prebiotics are also important because they are foods that we humans cannot digest but that our healthy bacteria thrive on – they are found in foods such as onions, garlic, leeks, bananas, berries, greens, tomatoes and asparagus. In fact, some of these foods may be associated with inflammation. Consider prebiotic foods that won’t make you angry and include them in your diet to promote good gut health.
Probiotics are good for restoring good bacteria in the digestive system, but we need to keep them there and the bacteria like to feed on fiber. High fiber foods include fruits, vegetables, lentils, beans, nuts, seeds, whole grains, oats and potatoes with their skins on.
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The NHS recommends 30g of fiber a day for adults but it’s estimated that most of us get just 18g, so try to fill up on fiber to boost your digestive health. Making an effort to increase fiber can help, says Shubrook.
Drinking water during the day can actually help with digestion. Cold water makes it less easy to pass through the digestive system, so make sure you drink at least 8 glasses of water a day. If you are in a hot climate or exercising, remember to replace lost fluids so you don’t get dehydrated. Coffee can also cause dehydration so try to reduce the caffeine and opt for water as much as possible.
Your food should be like mush or baby food before eating, Shubrook explains, but we often eat at our desks, in front of the TV or in a hurry. This means that we tend to swallow large portions of undigested food, which can put pressure on the digestive system and cause bloating,’ he adds.
Enjoying time without eating and thinking is good for eating, so don’t skip breakfast, schedule a lunch break and take your time with your food. Swallowing a lot of air while eating can trap gas in the stomach, so trying not to talk while eating can help.
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Cooking or steaming your foods breaks down the nutrients, and can increase their phytonutrients, making them easier for the stomach to digest, than raw foods do. to swelling, Shubrook said.
Salt can have a big impact on your health and can lead to high blood pressure, which can increase your risk of heart disease and stroke, so cut down on your salt intake. ‘Salt forces your body to retain water, especially in your stomach,’ says Shubrook. ‘Gas is not the cause of bloating.’
According to the NHS, adults should eat no more than 6g of salt a day (2.4g sodium) – which is about 1 teaspoon.
If you have irritable bowel syndrome (IBS), the FODMAP diet can be a good way to identify foods that cause bloating. FODMAP is an acronym for a lot of short carbohydrates (suars) and some foods in these groups can cause stomach upset and be avoided, Shubrook said.
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The FODMAP diet is used under the professional supervision of nutritionists or nutritionists to treat IBS or small intestinal bacterial overgrowth. It is a difficult habit to stick to and may not be suitable in the long term as it eliminates large food groups, so discuss the FODMAP diet with your GP or nutritionist before going.
Although it’s normal to experience a stomach ache from time to time, if symptoms persist, have it checked out by your GP. Red flags to watch out for include these symptoms:
Although abdominal pain may not be linked to any underlying medical condition, if you are concerned make an appointment with your GP. The main causes of stomach ulcers include the following:
IBS is a common gastrointestinal disorder that can cause bloating, cramping, constipation and unexplained abdominal pain.
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Diverticulitis is a disease in which multiple weak spots develop in the muscular wall of the colon which can lead to abdominal tenderness or bloating.
Candida, also known as thrush, is an overgrowth of yeast-like fungi (known as Candida albicans) that can cause thrush.
Celiac disease is an auto-immune disease in which the body produces antibodies to attack itself, due to gluten intolerance.
It’s an early warning sign of ovarian cancer, so it’s important to be aware of the right symptoms and talk to your doctor if you have any concerns. Other symptoms include fast fullness or loss of appetite, pelvic or abdominal pain, need to cry faster or more than usual.
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Symptoms of colon cancer are many and can include bloating and fatigue, weakness, bowel changes, diarrhea or constipation, red or black blood in your stool and weight loss. Do it quickly
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