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Bloating / Water Retention

21 Aug 2015
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A person experiences bloating not only after feasting their stomach with some good fatty meals but also because of irregular & unhealthy eating habits.

Bloating leads to discomfort in the abdominal region due to water retention or gas formation in the stomach. That is the reason a person ends up experiencing flatulents & heaviness in the abdominal region, which can at times cause to pain, cramps & at times lack of appetite.

Here are some common causes of bloating:-

Overeating: - One of the major causes of bloating is overeating, as because of it the ability of the stomach to digest the food gets impaired, leading to stomach pain & cramps. Thus it is advisable to eat smaller & frequent meals in order to avoid bloating.

Constipation and other gastric conditions: - Due to high fiber, moderate protein & low fat diet, a person experiences constipation & at times gastric issues. Gas formation leads to discomfort in the stomach.

Swallowing air :- Bloating, burping is naturally caused by swallowed air or the breakdown of food through digestion. You may experience gas and gas pains only occasionally or repeatedly in single day.

Bloating may also result in weight gain. The weight that is gained during bloating is Pseudo Weight. This type the body tends to retain water that gets accumulated in the tissues. Water retention may mainly be seen as swelling in the arms and legs, bloated belly and heavy breasts.

PMS & Bloating:
Premenstrual syndrome (PMS) occurs before the start of menstrual cycle; It imposes unwanted impact over the emotions, health and behaviour of females. During this period, bloating is a normal occurence due to the accumulation of fluids, which distinctly appears as overly full or slightly bulged around the waist area. Fluid accumulation is caused due to fluctuation in influential hormones such as estrogen and progesterone, hence, bloating is very common before menses.

THE BEST AND EASIEST WAY TO COMBAT BLOATING IS TO HAVE LOTS OF WATER.

BEST WAYS TO COMBAT BLOATING

  1. Increased Water Intake- Boosting your water intake can work wonders. Water flushes waste out of your system and helps get things moving if you're constipated—a frequent cause of bloating 
  2. Include High Potassium Liquids - Incorporate high Potassium liquids like Coconut water, Buttermilk, Fresh Vegetable & Fruit Juices. 
  3. Restrict salt to 1/2 tsp./day - Continuous high salt intake contributes to fluid retention and chronic bloating. Therefore limiting the sodium intake reduces the risk of elevated blood pressure and kidney disease. 
  4. Here is a List of Foods to include and avoid when one is feeling Bloated. 

 

  FOODS TO INCLUDE   FOODS TO EXCLUDE
Vitamin B rich foods :-
  • Green leafy vegetables
  • Whole grains such as jowar /bajra / ragi/brown rice and quinoa 
  • Lentils
Miscellaneous Food items :- Hidden sources of high sodium such as preserved and packaged foods are:
  • Papad
  • Pickles
  • Popcorn
  • Chocolates
  • Sweets
  • Instant noodles
  • Flavored oats
  • Soups
These are not only high in artificial preservatives but also have a higher sodium content which retains water leading to excessive bloating
Iron Rich Foods :-
  • Green leafy vegetables such as spinach & broccoli
  • Pulses
  • Whole grains such as oatmeal and brown rice
Breads :- Avoid the intake of breads due to their high salt content and high refined flour
Fruits & Vegetables :-
  • Melons
  • Citrus fruits
  • All vegetables because of their high anti-oxidant content
Beverages -
  • Colas
  • Aerated drinks
  • Packaged juices
  • Alcoholic beverages
Beverages :-
  • Green tea
  • Coconut water
  • Infused waters
 
Yogurt :-
Yogurt being a Probiotic has the added benefits of supporting your immune system to make it more effective in tackling bacterial infection, ability to fight infections and in turn reducing excessive bloating. 
 


Bloated Stomach Remedies:

INFUSED WATER
Hydration flushes excess sodium from your body to flatten your stomach and lemon soothes your digestive system, which helps you banish bloat for good.

GINGER TEA
Ginger tea has muscle relaxant properties that can help relieve gasses trapped in a constricted digestive system, By gently relieving these constrictions ginger tea can help release trapped digestive gasses and alleviate bloating.

CHAMOMILE TEA
Chamomile Tea aids the process of digestion and also helps to eliminate the unwanted gasses from the stomach can help you to get rid of bloating.

CARDAMOM
Consuming four to five pods of cardamom after meals can help you to get rid of bloating.

COCONUT WATER
The clear fluid inside the coconut shell is refreshing and contains a lot of antioxidant properties which makes the coconut water a very effective food to reduce bloating.

SABJA SEEDS
The soaked Sabja seeds when eaten helps to cleanse the inner stomach. It ensures easy bowel movement and helps to flush out toxin from the stomach and relieve from constipation.

Other SEEDS like CARROM SEEDS, FLAX SEEDS, & FENNEL SEEDS can be used for bloating remedies.

Therefore Beat Bloating in Smart Ways

 


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