How to Reduce Abdominal Bloating

Abdominal bloating is usually caused by an unhealthy diet, excess gas caused by eating too fast or random intestinal problems.

Abdominal bloating often causes pain, discomfort or a stuffed feeling. and sometimes it can also make your stomach look bigger.

Bloating isn't the same as water retention. Put easily, bloating involves excessive amounts of liquids or gas your digestive system.

However, in some cases, bloating is caused mostly by sensitivity. It feels as if there's an increase in pressure in the abdomen, even though there isn't anything wrong with you.

This is a very common problem, About 16–30% of individuals report that they frequently experience bloating.

Although "abdominal bloating" is sometimes caused by serious medical conditions, it is usually caused by foods you're intolerant to.

Here are How to reduce or eliminate Abdominal Bloating.

1. Don't Eat too much

Usually, people who a tendency to be bloated have increased sensitivity to food in their stomachs. Therefore, eating smaller servings of meals can be very helpful.

2. Rule Out Food Allergies.

Food allergies are common causes of bloating. The common offenders of stomach bloating include lactose, fructose, wheat, gluten, and eggs.

• Lactose: lactase intolerance is related to many digestive symptoms, including bloating. 
• Fructose: Fructose intolerance can also leade to bloating 
• Eggs: egg allergy can also cause gas and bloating.
• Gluten: many of us are intolerant to gluten, a protein in wheat, barley... this will cause various adverse effects on digestion, such as bloating. 

3. Avoid Swallowing Air and gases.

A major cause of why people swallow air is when eating or drinking carbonated beverages, which contain carbon dioxide that is dissolved in the liquid. which can contribute to bloating.

There are also two sources of gas in our digestive system.

One is a gut bacteria that produce gas. the other is air or gas that is swallowed when chewing gum, drinking through a straw and eating while talking.

4. Don't Eat Foods That Give You Gas

If certain types of food make you feel bloated or give you gas, try cutting back on them. Eating fatty foods can also slow down digestion and may contribute to bloating.

Try keeping a diary of what you eat to figure out what types of food make you feel gassy or bloated.

5. Be Careful With Sugar Alcohols

Sugar alcohols are mostly found in sugar-free foods and chewing gums. They can cause digestive issues such, especially when consumed in large doses. Try avoiding sugar-free chewing gums and sugar alcohols like xylitol sorbitol and mannitol.

6. Take Enzyme Supplements.

Some over-the-counter products can help fight bloating and other digestive problems, such as supplemental enzymes that can help break down carbohydrates. Notable ones include Lactase and Beano.

If you're interested in digestive enzyme supplements, a wide variety is available on Amazon.

7. Take Probiotics.

Probiotic supplements help improve the bacterial environment in the gut which helps reduce symptoms of bloating.

There are different types of bacteria in your gut, and they can vary from person to person.

Several Clinical studies show that certain types of probiotics can help reduce gas production and bloating, but other studies showed that taking probiotics can only reduce gas, but can't heal the symptoms of bloating.

Ask Your Doctor.

If your bloating causes severe problems in your life, or becomes worse all of a sudden, go see a doctor.

There is always the possibility that it's a serious medical condition, and sometimes digestive problems can be complicated.

However, in many cases, bloating can be eliminated or reduced by just making some simple changes to your diet.