Let’s say it’s Monday and that too much weekend indulgence -- including trying the salted caramel pudding at a new bistro everyone is talking about (I plead guilty!) -- has left you feeling uncomfortably bloated.
Are there any quick and easy remedies? Will they get you into those skinny jeans by next weekend?
Here are several “can’t-hurt” suggestions from Health.com and EverydayHealth.com. But keep in mind that these tips are only for occasional abdominal bloating -- the kind you get from eating too much:
1. Make it a point to drink eight glasses of water, enjoying it slowly throughout the day. It’s the best liquid for flushing waste out of your digestive system and, although it may seem counterintuitive, it will cut down on water retention.
2. Take a walk. Maybe you have already exercised for today, but sometimes a leisurely walk will relieve bloating, especially if it is gas-related.
3. Try a yogurt with probiotics. You might not see instant results, but perhaps this is an opportunity to see whether to include probiotics in your daily diet for overall digestive health. Probiotics come in over-the-counter pill form, in powders, in juices and in yogurt.
4. If you know the weekend overindulgence included salty foods, try counteracting that with potassium-rich foods, such as bananas, melons, tomatoes and citrus.
5. Sip peppermint tea to relieve gas, it relaxes the digestive tract. Peppermint-oil capsules from a health food store are good to keep on hand.
In a list of common symptoms of excess gas in the digestive system, the National Digestive Diseases Information Clearinghouse mentions belching, flatulence and abdominal discomfort, along with bloating. It does say, however, that a lot of gas doesn’t necessarily cause bloating. It might just be that you are more sensitive to it.
Whether the concern is bloating or gas or both, the effect of certain foods and the amount of calories you can handle in one day can vary from person to person. It might take trial and error to figure out which foods don’t sit well with you, said the NDDIC.
Perhaps the bloating is related to your menstrual cycle, in which case you know to take it easy on rich foods for a few days and to keep up a healthy diet.
Remember, too, that there are several reasons to consult a health care practitioner if the bloating doesn’t go away after a week or so:
It could be lactose intolerance, chronic constipation, the intake of too much fiber all at once, irritable bowel syndrome, or a number of other conditions.
And if you are looking forward to another weekend of indulgence, good for you. You might try these general preventive measures against bloating, though:
Eat smaller meals spread throughout the day.
Eat slowly to avoid swallowing air.
Avoid carbonated beverages.
Eat only small portions of fatty foods.
Sources:
“Take the Bloat Out of Your Diet.” EverydayHealth.com. Web. 27 Feb. 2012. http://www.everydayhealth.com/diet-nutrition/feeling-bloated-after-eating.aspx
“5 Ways to Beat the Bloat.” Health.com slideshow. Web. 27 Feb. 2012. http://www.health.com/health/gallery/0,,20568107,00.html
“Gas in the Digestive Tract.” National Digestive Diseases Information Clearinghouse. Web. 27 Feb. 2012. http://digestive.niddk.nih.gov/ddiseases/pubs/gas/index.aspx
Reviewed February 28, 2012
by Michele Blacksberg RN
Edited by Jody Smith