Bloating: how do I get rid of it

A bloated feeling is something many women suffer from throughout the day. They experience a feeling of fullness in the stomach, tension and stretching in the abdominal area, and can also lead to visible swelling or an increased abdominal size. Whether temporary or recurring, this uncomfortable feeling can have various causes. This is why it’s important to dive deeper into it to discover how to get rid of a swollen lower abdomen.

Why do I get such a bloated stomach?

A bloated belly can be a response to several factors. One of the most common causes is excessive gas formation in the gastrointestinal tract. This can occur because you swallow air while eating or drinking or because you eat and drink gas-producing foods such as beans, cabbage and carbonated drinks. In addition, you may also have problems with your digestive system, such as lactose intolerance or irritable bowel syndrome (IBS).

​​Another major cause of bloating is constipation. In this case, bowel movements are difficult or less frequent, which can cause the abdomen to expand. Certain foods such as high-fat foods, artificial sweeteners, and foods high in salt can also contribute to bloating. In addition, hormonal changes, (think menstrual cycle), can also lead to bloating.

While the physical discomforts are annoying enough, bloating can also take a toll on your body image. Who knows, you might recognize that you skip parties or dinners because you’re afraid your stomach will react to it. At SUPS we also regularly hear that women with a bloated belly feel insecure about how they look and therefore adjust their clothing style to the discomfort.

How do I notice that I have bloating?

We have already reviewed a number of symptoms, but you can recognize a bloated feeling by even more symptoms, such as:

1. Feeling of fullness
2. An enlarged abdomen
3. Gas and flatulence
4. Abdominal pain or cramps
5. Altered bowel movements
6. Nausea

It should be clear. A bloated feeling manifests itself in different ways. Often it has to do with your metabolism or your lifestyle.

What causes a swollen abdomen

Bloating is a problem that is more common today. Our modern lifestyle generally causes us to sit a lot, while that does not correspond to the rapid evolution of our body. A lack of exercise and a sedentary lifestyle can slow down intestinal motility and contribute to bloating.

Do you recognize the above 6 complaints? Then it is advisable to check with yourself whether you:

1. Take in enough fiber every day
2. Drink more than 2 liters of water during the day
3. Get enough exercise every day
4. Experience enough relaxation
5. Chew enough and don’t talk too much while eating
6. Don’t eat too much at one time
7. Be sparing with artificial sweeteners, salt and sugar

Do you respond affirmatively to the above 7 points? Then it may be due to:

1. Medication that your stomach responds to
2. Sensitivity to food intolerances (such as lactose intolerance, fructose intolerance, or gluten intolerance)
3. Due to hormonal changes

Is bloating serious?

“Suddenly big belly”, “abdominal bloating” and “abdominal distension”. It is not for nothing that these are search terms that are searched for more than 10,000 times a month in the Netherlands. It is clear that many people suffer from this condition.

But while bloating is extremely annoying, thankfully it doesn’t have to be a cause for concern. It is often a benign condition. In most cases, a bloated feeling can be solved with a diet and lifestyle adjustment. It can be helpful to keep a food diary to discover which foods may be causing bloating. That way you will discover more quickly why your stomach is reacting.

Do you experience extreme physical discomfort from your bloating? Do you notice that you isolate yourself and you no longer feel happy because of this condition? Or are the symptoms very severe, long-lasting or otherwise worrying? Always consult a doctor.

10 tips to prevent bloating

Now that we know what bloating is and what symptoms are associated with it, we would like to take a closer look at the solution. These 10 tips from our orthomolecular therapist Mariella Wehman can help relieve bloating:

1. Eat slowly and chew well. This reduces the amount of air you swallow while eating.
2. Limit gas-forming foods such as beans, cabbage, onions, Brussels sprouts, fizzy drinks, and certain dairy products.
3. If you notice that certain foods cause bloating, you may have a food intolerance. Identify and avoid foods you don’t tolerate well, such as lactose, fructose, or gluten.
4. Eat enough fiber. This aids in healthy digestion and can prevent constipation. Choose whole grains, vegetables, fruits and legumes as sources of dietary fiber.
5. Drink enough water throughout the day to promote good bowel function.
6. Eat foods that contain probiotics. These are beneficial bacteria that promote gut health. Foods that contain probiotics include yogurt, kefir, salami, brie, sourdough bread, pickles, and tempeh.
7. Use the right supplement. Your gut plays an unprecedented role in how you feel. To convert your food into daily energy and strength, your intestines and the bacteria that live there must be in optimal balance. ALIVE pre- and probiotic is a powerful foundation for your intestinal health.
8. Try to be active every day and choose a form of exercise that you enjoy.
9. Find healthy ways to reduce stress, such as meditation, breathing exercises, yoga, or relaxation techniques.
10. If bloating persists or is severe, it is advisable to see a health care professional for proper diagnosis and targeted advice.

Would you like personal advice after reading this article? Feel free to contact us. We are happy to help you.