Your belly feels full, tight and heavy. It might even feel like it’s sticking out. You’re dealing with bloating.
Bloating is the uncomfortable sensation of fullness and pressure, often accompanied by abdominal swelling, explains Nancy Woodbury, MA, MS, RD, LDN, a licensed and registered dietitian nutritionist and ACE-certified personal trainer based in Boca Raton. It’s typically caused by excess gas or fluid trapped in the gastrointestinal tract after eating. Bloating is usually gastrointestinal in nature though it can also be a symptom of heart, liver, kidney or pancreatic diseases, as well as cancers of the ovaries, uterus, colon and pancreas.
Common symptoms include constipation, dehydration, hormonal fluctuations, food intolerances, swallowing air or eating large meals or high-sodium, processed foods. “Keep a detailed food journal to track symptoms associated with the foods you eat and discover which foods may be the culprits,” says Woodbury.
Here are a some tips to help beat the bloat:
Get Moving
Walking promotes digestion and alleviates constipation by stimulating the gastrointestinal system. Yoga also helps with gentle movements, improving flexibility and easing psychological stress that may trigger gastrointestinal symptoms.
Hydrate
Dehydration can lead to constipation, which worsens bloating. Staying hydrated helps release excess bodily fluids and prevent constipation by promoting movement through the gastrointestinal tract.
Monitor Fiber Intake
Fiber is essential for digestion, but too much can cause bloating. Eating fiber-rich foods in moderation can help reduce bloating and prevent constipation.
Avoid Gum And Hard Candies
When you chew gum or suck on hard candy, you swallow excess air, which can lead to bloating.
Reduce Salt Consumption
Extra sodium prompts your body to retain fluid, which can lead to a full- and tight-feeling belly. Opt for less processed foods and less fast food, as they’re typically heavy in salt. Woodbury recommends consuming 2,300 milligrams or less of sodium daily.
Eat Mindfully
Digestion begins with enzymes in the mouth. Eat slowly and chew your food thoroughly to help reduce bloating.
When To See A Doctor
Bloating will usually go away on its own. However, consult a doctor if lifestyle and diet changes fail or if the bloating persists, worsens or is accompanied by nausea, vomiting, diarrhea, sharp abdominal pain, changes in bowel habits, blood in the stool or fever.