Bloating Causes and How To Get Unbloated In 5 Minutes

As humans, it is only natural for us to look for solutions after coming across a problem. But when something affects one’s well-being, it makes better sense to first understand how it comes about.

This applies to why we are here today. We must first understand what causes bloating before outlining some of the most effective bloated belly remedies.

When it comes to the issue of bloating, women are more at a disadvantage than men. While men are no exception to bloating, they are not affected as much as women.

Women suffer more from belly bloat than men because a woman’s intestines are longer than a man’s [1], and added to that are the hormonal fluctuations that women experience throughout their lives.

Let’s get into what causes bloating, the common symptoms, foods that trigger bloating, and how to get unbloated in 5 minutes.

Essential reading:

• 10 worst foods that cause bloating and gas
• Coffee and lemon for weight loss
• Chia seed water

What is bloating? 

Bloating is a condition when the tummy swells and feels uncomfortably stretched and full due to excess wind or fluid.

Symptoms of bloating

There is a big difference between the feeling of being overstuffed and bloating.

The best way to describe bloating to someone who hasn’t (yet) experienced this kind of discomfort is to have them imagine how it would feel if they swallowed a basketball with no way to deflate or expel it. It is uncomfortable and painful in most cases. 

Some of the common symptoms of bloating include the following:

• You will want to do number two, but the process will feel almost impossible because your stool hardens like pebbles.
• You will fart a lot when you are bloated.
• You will burp. A lot
• You will experience stomach cramps. 
• Your abdomen, not the stomach, will increase in size.
• Even after doing a number two, your belly will still feel full.

What causes bloating in the stomach

The causes of gas and bloating in the stomach vary from person to person.
For most people, certain foods trigger bloating. Medical conditions can also cause bloating in both men and women. You should seek urgent medical attention if bloating is persistent

Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS) is a condition that affects how the digestive tract functions. Although it is a fairly common condition, researchers do not know the exact cause of IBS [2], and there is no definitive test to diagnose the condition, according to scientific findings.

Research has also found that stress, diet, and the menstrual cycle can worsen the symptoms of IBS. People who suffer from IBS tend to be highly sensitive to high-gas foods like dairy and caffeine [3].

Some of the symptoms of IBS include cramps, bloating, diarrhea, and constipation over a period.

There is currently no known cure for IBS; however, there are remedies to help manage symptoms effectively.

It is highly recommended that you work with a dietician to help eliminate foods that may cause an IBS flare-up (gluten, lactose, beans, cauliflower, cabbage, prunes, onions, beer, etc.).

Drinking plenty of water and eating foods high in fiber will also help you beat irritable bowel syndrome and, ultimately, bloating.

Constipation

There is joy in pooping, but when your number twos become infrequent, that might spell health and digestive problems.

You will never appreciate an effortless bowel movement until you are constipated and nothing dares to come out, no matter how much you push.

The longer stool remains in the colon and rectum, the more it ferments and becomes harder, leading to an excessive release of gas and bloating.

Dehydration, abuse of laxatives, and diet and lifestyle changes can cause constipation. Other causes include pregnancy, an underactive thyroid, stress, and IBS.

If you experience sudden bowel movement changes for more than a few days, seek medical advice. 

Your bowel movements will become irregular, and the stool will be lumpy and dry.

Hormonal fluctuations

Women experience hormonal fluctuations at different life stages, such as puberty, menstruation, perimenopause, and menopause, which can aggravate belly bloating.

For example, most women suffer from bloating during their menstrual cycle because of water retention.

During that time of the month, the levels of estrogen change, causing the body to retain water.

Food Intolerance

Food intolerance affects the digestive system, while food allergies go beyond that and affect the immune system and other body organs.

Food intolerance often causes bloating, and in the last decade, more and more people have become sensitive to a lot of food. The statistics for food intolerance remain on the rise.

For most people, nuts, fish, and dairy products like milk, eggs, and whey protein trigger food intolerance and cause digestive problems.

Apart from bloating, food intolerance can cause symptoms such as flatulence, skin rashes, or stomach pain.

Celiac Disease

Celiac disease is an autoimmune disease triggered by eating gluten. This disorder causes inflammation or damage to the lining of the small intestines.

While celiac affects individuals differently, one of the common symptoms is abdominal bloating.

Ovarian Cancer

If you persistently suffer from bloating, you must STOP looking for remedies.

SEE A DOCTOR urgently because bloating is one of the main symptoms of ovarian cancer.

The type of bloating associated with cancer of the ovaries is usually accompanied by abdominal pain, change in appetite, and urinary issues.

Seek medical help immediately if you suffer from this type of bloating that presents the above symptoms.

How to get unbloated in 5 minutes

Looking at the factors above that cause bloating for a lot of people it is easy to say that it is possible to get rid of bloating overnight.

Once you pinpoint the triggers discussed above, you can eliminate foods that cause gas and belly bloat or use fast home remedies that relieve bloating.

Avoid foods that aggravate bloating and gas

The belly bloat remedy is cutting down on or entirely getting rid of foods that cause belly bloat, which will help you fight the problem.

If you are unsure which foods are making you bloated, try removing, one by one, the listed foods from your diet. Eventually, you will know which foods are a problem.

Foods that cause gas and bloating

These foods are commonly known to aggravate bloating:

• Beans and lentils
• Onions and garlic
• Carbonated drinks e.g. sodas, energy drinks, beer, pop, etc.
• Cruciferous vegetables e.g. cabbage, broccoli, cauliflower, kale, Brussels sprouts, etc.
• Wheat
• Dairy products like milk and cheese
• Chewing gum
• Spicy foods
• Salty foods
• Pears and apples
• Artificial sweeteners like aspartame and xylitol

Avoid eating and talking at the same time

Swallowing excessive air while eating will cause bloating. You can get rid of belly pain caused by taking in excessive air by quitting doing the following things:

• Talking and eating at the same time
• Chewing gum
• Smoking
• Eating too fast
• mindless eating

Drink lots of water

Quite often, people wrongly assume that drinking water will cause bloating. However, this is not the case.

Drinking lots of water will help keep your body from retaining water. When you are well hydrated, your body doesn’t struggle to hold on to fluids.

I’m intolerant to a lot of foods, and sometimes I eat foods that do me harm. Drinking warm water has proven to be an effective home remedy for gas and bloating.

Use apple cider vinegar

Apple cider vinegar (ACV) is a household staple because it has endless benefits.

To beat bloating using ACV, dilute a teaspoon of organic apple cider vinegar with the mother in a glass of water and take it before a meal once a day or whenever you feel bloated. 

If drinking it straight is not for you, you can also take ACV pills.

Make an anti-bloat drink

You can get unbloated in 5 minutes by making yourself this quick and easy anti-bloating drink.

Belly bloat water recipe

Ingredients

• 1 lemon, sliced
• 8 slices of fresh cucumber
• ½ grapefruit
•  3 fresh rosemary sprigs
• 5 cups cold water

Method

Combine all the ingredients in a jug. Allow it to sit for 4 hours and drink as desired. 

References

[1] Saunders BP, Fukumoto M, Halligan S, Jobling C, Moussa ME, Bartram CI, Williams CB. Why is colonoscopy more difficult in women? Gastrointest Endosc. 1996 Feb;43(2 Pt 1):124-6. doi: 10.1016/s0016-5107(06)80113-6. PMID: 8635705.
[2] Saha L. (2014). Irritable bowel syndrome: pathogenesis, diagnosis, treatment, and evidence-based medicine. World journal of gastroenterology, 20(22), 6759–6773. https://doi.org/10.3748/wjg.v20.i22.6759
[3] Hayes, P. A., Fraher, M. H., & Quigley, E. M. (2014). Irritable bowel syndrome: the role of food in pathogenesis and management. Gastroenterology & hepatology, 10(3), 164–174.