It is usually caused by excess production of gas and / or perturbations in the motion of the muscles of the digestive system (caused 2 ).
This can lead to increased pressure and discomfort, and can sometimes make it look like the biggest stomach ( 3 ).
The effect can be quite extreme in some cases, and some even have the word " baby food [1] . "
In other words, swelling contains excessive amounts of solids, liquids or gases in the digestive system.
However, in some people, the swelling is mainly caused by an increased sensitivity. It seems as if it increased in the abdominal pressure, even if it ( 4 , 5 ).
About 16-30% of people say they experience bloating on a regular basis, so this is very common ( 6 , 7 , 2 ).
Bloating often cause pain, discomfort and the feeling of "filler", but also makes you look heavier and give the impression of large amounts of abdominal fat [2] .
Although sometimes swelling caused by serious conditions, it is often caused by diet and certain foods or ingredients that are intolerant.
Here are 11 proven ways to reduce or eliminate swelling.
1. Do not eat too much at once
Drunkenness may feel bloated, but the problem is that you just ate too much.
If you feel great meals and tend uncomfortable and then try smaller portions.
Add another meal a day, if necessary.
A subgroup of people who do not actually expanded from stomach bloating or affected increased pressure in the abdominal cavity. The question is mainly sensory ( 8 , 9 ).
A person with a tendency to experience discomfort inflated a small amount of food a person who rarely feel his bloated.
For this reason, only that they eat smaller meals can be incredibly helpful.
Chewing your food more may have a dual effect. The amount of air ingested food (causing swelling) reduced and slower also eat the (associated with reduced food intake and smaller portions 10 ).
In short, people who often experience swelling to a higher sensitivity for food in the stomach. Therefore, eat small meals can be very useful.
2. exclude food allergies and intolerances to common foods
Allergies and food intolerances are fairly common.
If you eat foods that you are intolerant, it can lead to the production of excessive gas, bloating and other symptoms.
Here are some common foods and ingredients to consider:
- Lactose: Lactose intolerance is associated with many digestive problems, including swelling. Lactose is the main carbohydrate in milk [3] ( 11 ).
- Fructose: Fructose [4] intolerance can cause swelling (run 12 ).
- Eggs: bloating are common symptoms of eggs [5] allergy.
- Wheat and Gluten: Many people are allergic or intolerant to wheat gluten [6] (a protein found in wheat, spelled, barley and other cereals). This can lead to various adverse effects on digestion, swelling lead ( 13 , 14 ).
You can try to avoid some of them, to see if it helps. But I firmly believe that if you have a food allergy or intolerance, consult a doctor.
Conclusion: Allergies and food intolerances are common causes of bloating. Common culprits include lactose, fructose, wheat, gluten and egg.
3. Avoid swallowing of air and gas
There are two sources of gas within the digestive system.
One is by intestinal bacteria (discussed in a moment) produced by gas.
The other is the air or gas were swallowed [7] while eating or drinking. The biggest culprit here is carbonated beverages ( sodas [8] , or soft drinks).
It contains bubbles of carbon dioxide, a gas that can be released from the liquid upon reaching the stomach.
Chewing gum, drinking through a straw, and eat while talking or rush, may also lead to an increase of swallowed air quantity.
Conclusion: Ingestion air can contribute to swelling. One of the causes is that beverages containing gas dissolves in the liquid.
4. Foods that give you gas not eat
A little fiber [9] food can produce large amounts of gas people.
The main actors of legumes like beans and lentils, and some whole grains.
Try to see a food diary if certain foods tend to give you more gas and / or swollen than others.
Fatty foods can slow digestion and gastric emptying. This can have advantages for satiety (and perhaps help in weight loss [10] ), but can be a problem for people who have a tendency to swell.
Try less fatty foods and eat cereal to see if it helps.
Conclusion: If certain foods make you feel bloated or you give gas, try to reduce or avoid. Eating fatty foods can slow digestion and can contribute to bloating in some people.
5. Try a diet low in FODMAP
Irritable bowel syndrome [11] (IBS) is common in the world indigestion.
It has no known cause, but it is believed that about 14% of people, most of whom are not diagnosed (affecting 15 ).
Common symptoms are bloating, abdominal pain, nausea, diarrhea and / or constipation.
Most IBS patients experience swelling, and about 60% of them say that the worst symptoms such as bloating and scored even higher than abdominal pain ( 1 , 16 ).
Numerous studies have shown that non-digestible carbohydrates [12] called FODMAPs significant symptoms in IBS patients (worsen 17 , 18 ).
FODMAP [13] means, monosaccharides and polyols Trail ,, said fermentable.
A diet low in FODMAP has been shown to result in significant reduction [14] The symptoms such as bloating, at least in patients with IBS ( 19 , 20 , 21 ).
If you can solve problems with bloating, with or without other gastrointestinal symptoms and a low FODMAP diet a good way to fix it.
Here are some common foods high FODMAP:
This diet can be difficult to follow if you eat a lot of these foods are used, but maybe worth a try if you have swelling or other digestive problems.
Conclusion: carbohydrates can lead FODMAPs with irritable bowel syndrome called bloating and other digestive problems, especially in humans.
6. Pay attention to sugar alcohols
Sugar alcohols [15] are often found in foods and sugarless chewing gum.
These sweeteners are generally regarded as safe alternatives to sugar.
However, it can cause digestive problems, as they tend to digest the bacteria in the colon and produce a gas (to achieve 22 ).
Sugar alcohols are actually FODMAPs so if excluded on a low FODMAP diet.
Try to avoid sugar alcohols such as xylitol [16] , sorbitol and mannitol. The sugar alcohol erythritol [17] may be better tolerated than others, but it can also cause digestive problems in high doses.
Conclusion: sugar alcohols can digestive problems such as bloating, especially if they have taken in large doses. Try to avoid a sugarless gum, and other sources of the sugar alcohols.
7. Taking digestive enzyme supplements
There are some over-the-counter products that may be useful.
These include additional enzymes that help break down the indigestible carbohydrates Carbon can.
Include those that:
- Lactase: An enzyme that breaks down lactose, useful for people with lactose intolerance.
- Beano: contains alpha-galactosidase enzyme, which help break down indigestible carbohydrates from different foods can.
Try in the pharmacy or in a supplement or a ride on Amazon [18] .
In many cases, these types of supplements can provide almost instant relief.
Conclusion: Many over-the-counter products can help with bloating and other digestive problems. These are usually digestive enzymes that break down certain food components to help.
8. Do not become clogged
Constipation is a common digestive problem and can have many different causes.
Studies have shown that blockage can often worsen the symptoms of the swelling ( 23 , 24 ).
Soluble fiber is often recommended for constipation.
However, the increase in fiber with caution for people with gas and / or bloating should be done often, because fiber can make things worse.
Some things you can try include magnesium compounds and increased physical activity, are effective against constipation (may 25 , 26 , 27 ).
Conclusion: constipation can aggravate the symptoms of swelling. Increasing magnesium intake and physical activity can be effective against constipation.
9. taking probiotics
Manufactured by bacteria in the intestines of gas is an important contribution to the swelling.
There are many different types of bacteria that live there, and can vary between individuals.
It seems logical that the number and type of bacteria might have something to do with the production of gas, and no studies that support this.
Several clinical studies have shown that some probiotic supplements can help increase the production of gas and bloating in people with digestive problems ( 28 , 29 ).
However, other studies have shown that probiotics can help to gas, but no signs of bloating ( 30 , 31 , 32 ).
This may depend on the person and the type of probiotic strain.
Probiotic supplements can also have many other benefits, so they are certainly worth a try.
You can take some time to start working, so be patient.
Conclusion: Probiotic supplements can help to improve the environment of the bacteria in the gut, which can reduce the symptoms of flatulence.
10. Peppermint oil can help
Swelling can also be caused by the change in the function of muscles in the digestive tract.
The drugs called antispasmodics, which help muscle spasms may have proved to be useful ( 33 ).
Peppermint oil is a natural substance, presumably in the same way (function 34 ).
Numerous studies have shown that various symptoms, to reduce in patients with IBS, including flatulence ( 35 , 36 ).
Peppermint oil is obtained in the form of complement [19] .
Conclusion: Peppermint oil has proven effective against flatulence and other digestive disorders, at least in patients with IBS.
11. Consult a doctor to rule out a serious chronic illness and / or
If the problem persists, serious problems in your life or gets worse, suddenly, then see a doctor anyway.
There is always the possibility of a chronic and / or severe disease, and the diagnosis of digestive problems can be tricky.
However, in many cases, to reduce the swelling through simple changes in diet (or even eliminated).
REFERENCES
- ^ Baby Food (www.urbandictionary.com)
- ^ belly fat (authoritynutrition.com)
- ^ milk (authoritynutrition.com)
- ^ fructose (authoritynutrition.com)
- ^ Ei (authoritynutrition.com)
- ^ gluten (authoritynutrition.com)
- ^ ingestion (en.wikipedia.org)
- ^ Soda (authoritynutrition.com)
- ^ fiber (authoritynutrition.com)
- ^ with weight loss (authoritynutrition.com)
- ^ IBS (www.mayoclinic.org)
- ^ carbohydrates (authoritynutrition.com)
- ^ FODMAP (en.wikipedia.org)
- ^ significant reductions (chriskresser.com)
- ^ sugar alcohols (en.wikipedia.org)
- ^ xylitol (authoritynutrition.com)
- ^ erythritol (authoritynutrition.com)
- ^ ride Amazon (www.amazon.com)
- ^ in supplement form (www.amazon.com)
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