A big bloated stomach or a feeling of fullness after eating are widespread in the population. Women in particular suffer from a bloated stomach and a feeling of pressure (1,2). The excess air must now be quickly evacuated from the digestive system so that the round belly does not become painfully hard.
You don't always have to take medication to combat the annoying bloated stomach. In this article, we answer all of your questions about bloated stomachs and give you valuable tips on how to get your bloated stomach under control using simple means.
the essentials in brief
- With a bloated stomach, air builds up in the digestive system and the stomach swells up. This can cause a painful feeling of fullness. In order to get rid of the excess air, the body reacts with belching or flatulence.
- Wrong eating habits, taking medication, changing your diet or pregnancy can cause a bloated stomach. Diseases in the digestive tract or food intolerances can also lead to this.
- A change in diet, yoga exercises and home remedies such as drinking lots of tea, warmth or pumpkin seeds can help. In order to successfully fight against the bloating, however, you must know its cause.
Definition: What is a bloat?
In the case of a bloated stomach, the stomach inflates noticeably and can lead to a feeling of pressure or fullness in those affected. The circumference of the abdomen increases in some cases measurably and the sensitivity of the intestinal wall can lead to pain (3.4">. A bloated abdomen is usually harmless and disappears when the excessive amount of air in the abdominal cavity has been eliminated.
The breakdown process leads to symptoms such as belching and bloating. Other signs of bloating can include tiredness, constipation, nausea, or diarrhea. In extreme cases, patients report dizziness and severe chest pain that can resemble a heart attack.
Background: What you should know about getting rid of bloating
A good feeling in your stomach is worth a lot. In the following we explain how a bloated stomach develops and what you can do against a bloated stomach.
What is the cause of bloating?
When you have a bloated stomach, air builds up in the digestive system. If the bloated stomach does not occur regularly, there are often harmless causes behind it. Too much air can be taken in, for example, by eating hastily. But stress, little exercise and changes in the hormone balance (5) also promote a bloated stomach.
Another reason for gas formation can be a high activity of the intestinal bacteria due to undigested food (6). This can happen with a change in diet, pregnancy or medication.
Abdominal pain is caused by too much air in the abdomen and is a common symptom of bloating. As a rule, the stomach will inflate again after a while. (Image source: derneuemann / pixabay.com)
Food intolerance, a disturbed intestinal flora, slow bowel movements or poor carbohydrate absorption can be the trigger for frequent complaints. Those affected with intestinal fungi (7) or irritable bowel syndrome also often suffer from it.
How do I get rid of bloating?
For the permanent treatment of a bloated stomach, you should first look for the exact cause. If you suspect a connection with your diet, a diary with the food you eat and any symptoms that occur can help.
You should definitely avoid flatulent food and hasty chewing. Otherwise, you can try home remedies such as heat, exercise or caraway to stimulate your digestion. If nothing helps, medication from the pharmacy can have a gentle effect on the flatulence and your bloated stomach.
pregnancy
Due to hormonal changes, a bloated stomach can be an unsightly side effect of pregnancy. The growing child puts pressure on the organs, digestion slows down and expectant mothers feel bloated.
Keep fit during pregnancy with gymnastics or walks and avoid bloating foods and large meals. Abdominal massages and relaxation exercises also help against the feeling of pressure.
infant
A constantly crying baby is probably every young family's nightmare. Bloating can occur even in infants. Immediate measures here are also warmth, massages and a relieving burp.
Even when breastfeeding and feeding, you have to make sure that your child does not swallow too large portions and that the bottled food slowly drips out of the teat. As a mother, you should also avoid foods that cause flatulence while breastfeeding.
Can I get rid of bloating overnight?
For most of those affected, the bloating goes away on its own after sleeping. If you want to make sure your tummy is flat the next morning, here are a few things to keep in mind:
- Avoid foods that cause gas and are difficult to digest
- Drink tea or still water
- Relax and massage your stomach
- Don't take any vitamins or dietary supplements in the evening
- Refrain from chewing the gum, otherwise you could swallow air
These 5 emergency aids work reliably against your bloated stomach .
Which foods cause flatulence?
Bloating is often related to diet and develops after eating in 82 percent of cases. Eating greasy foods (8) or foods high in lactose (9) can make a bloated stomach worse.
You should also avoid these nutrients if you have food intolerances such as lactose, fructose or gluten intolerance, celiac disease or if you are intolerant to fermentable carbohydrates.
| Groceries | Example |
|---|---|
| Vegetables | Brassica vegetables (e.g. broccoli, cauliflower, Brussels sprouts), onions, celery, carrots, asparagus, processed garlic |
| legumes | Beans, Peas, Lentils |
| dried fruit | Raisins, apricots, plums, bananas, figs |
| meat and sausage | Fatty meat and sausage products, breaded meat |
| candy | Chocolate, ice cream, artificial sweeteners (e.g. sorbitol in chewing gum) |
| beverages | Carbonated drinks, coffee |
| Miscellaneous | Fresh bread, whole grains, nuts, unripe fruit |
As the table shows, fiber is not always good for the gut. They can promote bloating and gas when they ferment in the gut (6). One study therefore only recommends avoiding wheat fibers (10).
Sweeteners are often the basis for sweet non-caloric drinks or finished products. This allows bacteria to multiply in the gut (11). The changed intestinal flora can lead to gas formation due to the increased breakdown of carbohydrates and thus to a bloated stomach.
What should I eat to get rid of bloating?
If you keep a food diary, the first step is to simply omit the foods that seem suspicious for promoting your bloating. There are also certain diets that can reduce your bloated stomach.
Ginger or fresh ginger tea contains the enzyme zingibain. It helps break down proteins and improves digestion. For the tea, cut off 2 to 3 strips of ginger and pour hot water over them.
Fennel tea relaxes the intestinal muscles and excess air in the digestive system can escape. To do this, prepare a tea from half a spoonful of fennel seeds and hot water.
Lemons are digestive and support the breakdown of nutrients through the formation of hydrochloric acid in the stomach. Make tea with lemon juice and water in the morning and at noon to get rid of bloating.
Bitter foods promote the secretion of bile and thus help to break down the food components. These include grapefruit, radicchio or chicory (12).
Capsaicin promotes digestion and also melts fat. The pungent substance is found in cayenne pepper, for example. (Image source: babawawa / pixabay.com)
Probiotic foods such as natural yoghurt or sauerkraut promote the intestinal flora and thus ensure a healthy gastrointestinal tract. Spicy substances such as capsaicin in cayenne pepper also promote digestion.
Consuming pure garlic counteracts bloating and eliminates excess air. For example, you can prepare a garlic soup. Attention, this method can be unpleasant for your fellow human beings due to the intense smell.
Which exercises help to get rid of a bloated stomach?
Yoga exercises can help against a bloated stomach (10). We have put together 5 exercises for you. They can promote blood circulation in the stomach and thus digestion or have a deflating effect.
| A practice | execution |
|---|---|
| cat / cow | At the beginning you stand on all fours. As you inhale, tilt your head back and arch your back slightly. As you exhale, lower your head and round your back. Repeat the exercise 10 times. |
| Downward Dog | Start on all fours. Now push your tailbone up so that your back is straight and your shoulders are not against your ears. In extension, the knees may be slightly bent. You should hold this position for at least 5 breaths. |
| forward bend | From a standing position, keep your back straight and bend low towards your legs. You can use your arms to hold your legs while you are in extension. |
| Upward facing dog | Lie flat on your stomach, straighten your toes and place your hands under your shoulders. As you inhale, straighten your legs and lift your body. Hold the position briefly and look straight ahead. As you exhale, you can lie back down. |
| knee press | Lie on your back and stretch out. Now pull your knees towards your chest and hug them. Your head will not rise during this. Hold this position for at least 10 breaths and repeat once. |
Wear comfortable clothing for yoga and warm up a little before the exercises.
When do I have to go to the doctor with a bloated stomach?
If you can't find a cause for your bloating, experience extreme pain, or have a large abdominal girth, see a doctor. He will first ask you about your eating and lifestyle and then make a diagnosis.
While you may feel uncomfortable talking about issues related to your digestion and bloating, you need to be extra honest here. Don't hide any details about your health either. What is embarrassing for you, the doctor hears more often.
Get rid of bloating: The best 7 home remedies to reduce bloating
So far we have mainly dealt with the problem and shown you how you can get rid of your bloated stomach through the right diet and exercises.
This part is about reducing your bloating with little effort and home remedies. You can combine these 7 tips below in the fight against a bloated stomach.
heat and massages
Heat helps to relax the intestines and can thus reduce annoying flatulence or abdominal pain. Warm up a hot water bottle or a cherry pit pillow and place it on your stomach.
Massages relax the bloated stomach and can stimulate digestion in the evening. Lie on your back and circle your belly button. The ever-increasing circular movements pass on too much air in the stomach to the digestive tract.
Movement
As the name suggests, the digestive walk can be good for your gastrointestinal tract. In order for the intestine to move the food further in the digestive tract by its own movement, it needs external movement (12).
A 10 to 15 minute walk is enough to stimulate digestion. Simple yoga exercises, cycling or climbing stairs can also have a positive effect on digestion.
Lots of drinking
Drinking a lot helps with a bloated stomach. You should be careful about what you eat. Avoid carbonated drinks like beer or bottled water. Tea made from fennel, peppermint, anise and ginger relaxes the stomach. They must be prepared from fresh food.
It is best to drink a lot throughout the day and not during meals. Gas development is otherwise promoted. Lemon water or apple cider vinegar before meals can speed up the metabolism and are also good for bloating.
Eat small portions
Large portions are difficult to digest. Therefore, switch to several small meals of easily digestible foods. It is recommended to eat 5 smaller portions instead of 3 large ones per day.
A conscious eating pace and eating at the table avoid excessive intake of air when eating. Make sure you give yourself enough time to enjoy your meal during your lunch break or at work.
intestinal cleansing
With intestinal cleansing, you can bring a disturbed intestinal flora back into balance . The multi-week diet destroys harmful substances and reduces gas-forming bacteria in your digestive tract.
Colon cleansing involves avoiding certain foods and sticking to a balanced diet. With probiotic foods you bring your intestines back into balance.
healing clay
You take the healing earth half an hour to an hour before eating. It can bind fats and acids to itself. In this way you counteract greasy meals and at the same time protect your stomach lining.
You can not only use healing earth for face masks. Consuming the type of clay can also help against a bloated stomach. (Image source: Isabell Winter / unsplash.de)
Healing earth is obtained from a type of clay and is rich in minerals. It also contains trace elements such as zinc or iron. Manufacturers dry and grind the loess into powder for medicinal use.
pumpkin seeds
It is recommended to eat a handful of pumpkin seeds daily. The dietary fibers and the ingredients vitamin A and potassium can stimulate digestion.
A great side effect of pumpkin seeds: the tryptophan they contain can prevent insomnia. The ingredients can also lower blood sugar levels (13).
Conclusion
In order to permanently get rid of an annoying bloating, you must first get to the bottom of its cause. Taking medication can help, but is often not a permanent solution. To find the individual trigger, a food diary can be informative. It is also advisable to see a doctor if you cannot find a solution yourself or if your bloated stomach is becoming particularly painful.
Home remedies and yoga exercises can help you get rid of the air in your stomach. Avoid foods that cause gas and eat consciously. You might also want to consider changing your diet. Which bloating foods you end up eating depends on your personal preferences.
Individual proofs(13)
- Jiang X, Locke GR 3rd, Choung RS, Zinsmeister AR, Schleck CD, Talley NJ. Prevalence and risk factors for abdominal bloating and visible distention: a population-based study. Good. 2008;57(6):756-763. doi:10.1136/gut.2007.142810
- Johnsen R, Jacobsen BK, Forde OH. Associations between symptoms of irritable colon and psychological and social conditions and lifestyle. Br Med J (Clin Res Ed). 1986;292(6536):1633-1635. doi:10.1136/bmj.292.6536.1633
- Lacy BE, Cangemi D, Vazquez-Roque M. Management of Chronic Abdominal Distension and Bloating. Clin Gastroenterol Hepatol. 2021 Feb;19(2):219-231.e1. doi:10.1016/j.cgh.2020.03.056
- Agrawal A, PJ. Whorwell PJ. Review article: abdominal bloating and distension in functional gastrointestinal disorders - epidemiology and exploration of possible mechanisms. 2007 Oct;27(1):2-9. doi:10.1111/j.1365-2036.2007.03549.x
- Yonkers KA, O'Brien PM, Eriksson E. Premenstrual syndrome. lancet 2008;371(9619):1200-1210. doi:10.1016/S0140-6736(08)60527-9
- Mayo Foundation for Medical Education and Research (nd). Gas and gas pains.
- Associations for independent health advice (2000). Brochure: Intestinal fungi - what to do?
- Azpiroz F, Malagelada JR. abdominal bloating. gastroenterology 2005;129:1060-1078. doi: https://doi.org/10.1053/j.gastro.2005.06.062.
- Zhu Y, Zheng X, Cong Y, Chu H, Fried M, Dai N, Fox M. Bloating and distention in irritable bowel syndrome: the role of gas production and visceral sensation after lactose ingestion in a population with lactase deficiency. Am J Gastroenterol. 2013 Sep;108(9):1516-25. doi: 10.1038/ajg.2013.198.
- Leah R, Whorwell PJ. Expert commentary--bloating, distension, and the irritable bowel syndrome. MedGenMed. 2005;7(1):18.
- Shepherd SJ, Halmos E, Glance S. The role of FODMAPs in irritable bowel syndrome. Curr Opin Clin Nutr Metab Care. 2014 Nov;17(6):605-9. doi: 10.1097/MCO.00000000000000116.
- Clarke SF, Murphy EF, O'Sullivan O, Lucey AJ, Humphreys M, Hogan A, Hayes P, O'Reilly M, Jeffery IB, Wood-Martin R, Kerins DM, Quigley E, Ross RP, O'Toole PW, Molloy MG, Falvey E, Shanahan F, Cotter PD. Exercise and associated dietary extremes impact on gut microbial diversity. Good. 2014 Dec;63(12):1913-20. doi: 10.1136/gutjnl-2013-306541.
- Makni M, Fetoui H, Gargouri NK, Garoui el M, Zeghal N. Antidiabetic effect of flax and pumpkin seed mixture powder: effect on hyperlipidemia and antioxidant status in alloxan diabetic rats. J Diabetes Complications. 2011 Sep-Oct;25(5):339-45. doi: 10.1016/j.jdiacomp.2010.09.001.
