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All the attention goes to my stomach. Everything seemed to help…for the first few days…and then I was back to my normal bloated self. I believe they burned my esophagus because they are so strong. Throw in a new move or two, or try your usual ones on a stability ball. Though, to be honest, I still eat onions, garlic, and sometimes honey and bell peppers.
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But if you suspect that milk, yogurt, and other dairy products are causing your belly bulge, you don't have to worry that you'll miss out on their benefits, namely lots of calcium and protein. Lactose-intolerant people can handle at least 12 grams of lactose the amount in a cup of milk with minor or no symptoms, researchers at the National Institutes of Health say.
If you've ever had an urgent need to find a bathroom before a big race or presentation, you're no stranger to the internal effects of stress. You experience more gas, bloating, and even the runs. Compounding matters, stress causes many people to overeat or eat the "wrong" things, Dr. Saito notes, adding extra fuel to their overstimulated digestive system.
If you can't eliminate the stressful circumstance, you may be able to manage it through cognitive behavior therapy or hypnotherapy; these two mind-body techniques are surprisingly effective in treating symptoms of irritable bowel syndrome, including bloating, a Canadian review found.
Meditation or simple mindful breathing can also offer some relief. Practice it at home for a few minutes every day: Sit in a quiet space, close your eyes, and inhale through your nose for a count of Focus on breathing deep and sitting tall.
Exhale through your mouth in a controlled, purposeful fashion for 10 counts. A lot of cereals are advertised as being high in fiber, which should be good for your digestive system, right?
Certain products add fiber in the form of chicory root, or inulin, which is harder to digest, says Kristin Kirkpatrick, RD, a wellness manager for the Cleveland Clinic Lifestyle program.
In fact, people who eat large amounts of inulin 10 grams at one time end up experiencing more gas and bloating than those who eat less, researchers at the University of Minnesota in Saint Paul found.
Get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. And check the labels on your favorite cereals, cookies, and granola bars: If they contain chicory fiber, they most likely have inulin.
Oral contraceptives contain estrogen, which causes your adrenal glands to produce fluid-retaining hormones, explains Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine. The experience is highly individual: Some women don't notice an increase in bloating, while others feel themselves puffing up within days of starting a new pill.
If you fall in the second camp, talk to your ob-gyn about trying another brand. Both Yasmin and Yaz contain the hormone drospirenone, which may ease bloat, since it's also a diuretic. Of the 70 percent of women in a recent study in the journal Contraception who reported abdominal bloating while taking birth control pills, about half said their symptoms were gone after six months of switching to Yasmin. Because drospirenone can increase levels of potassium in the body, women who frequently take other medications that increase potassium such as NSAIDs and ACE inhibitors aren't good candidates for this type of oral contraceptive.
Many sugar-free beverages, candies, and gum contain the sweetener sorbitol. Though it's a great calorie cutter, sorbitol isn't digestible, so it sends stomach enzymes into overdrive, Gidus says. When patients with abdominal bloating were put on sorbitol-free and sugar-free diets, nearly half saw their symptoms disappear, one study found. Although the FDA requires companies to put a warning label on products that "may result in a daily consumption of 50 grams of sorbitol," experts note that as little as 10 grams can trigger stomach trouble.
Sorbitol can add up quickly: One piece of sugar-free gum has about 1. You ate fried onion rings on Friday night, but now it's Saturday afternoon and you swear they're still hanging out in your belly. High-fat foods delay the emptying of the stomach, which may lead to bloating and an overall feeling of fullness.
A study in Australia found a direct correlation between bloating and the amount of fat in women's diets. It sounds counterintuitive, but regularly eating foods that are likely to cause gas, like beans, broccoli, brussels sprouts, cabbage, and onions, helps your body adjust and learn to break them down efficiently.
Take 15 to 20 minutes to eat each meal — yes, even if you're munching on the run.