Bloated Abs And Ways to Get Unbloated!
Constantly having bloated abs is a signal given from your body that should be taken seriously. Bloating indicates an imbalance in the digestive system. And it is precisely this imbalance that can negatively impact your overall health.
Mostly it is the diet or the way we are eating. But also stress, medication or intolerances can lead – besides many other triggers – to bloating. We will explain the causes of Bloated Abs and provide tips on how to get unbloated fast!
What Are Bloated Abs?
Constant bloating is the result of gas formation in the intestine. Gas formation in the gut is not unusual in itself. Gases usually are easily absorbed by the body and excreted through the lungs.
However, if it comes to flatulence or even constant bloating, then it is an excess gas formation, which can no longer exit the body unnoticed.
Instead, the gases are discharged in the form of flatulence through the intestinal exit.
Flatulence is not harmless air, but putrefactive gases, which can not only damage the digestive system and its natural intestinal flora but also burden the whole digestive system, especially the liver.
Rapid expulsion (passing gas) due to bloating is therefore extremely important to protect the body from self-poisoning.
What Causes Bloating?
Disruption Of The Intestinal Flora
Bloating can affect the intestinal flora on the one hand, but can also develop as a result of a bowel flora disorder. However, an intestinal disorder can have numerous causes, eg. Stress, medications (e.g., antibiotics), poor diet, fast food, etc.
Since an intestinal disorder is associated with multiple adverse ailments (of which bloating is still one of the most harmless), it should be prevented and resolved as soon as you feel the symptoms.
For example, it is known that a gut flora deficiency weakens the immune system, lowers intestinal health, reduces the utilization of food, and thus can lead to nutrient and vital substance losses and may also promote autoimmune diseases, allergies, food intolerances, and other chronic diseases.
Mostly it is an unhealthy diet or at least a diet unsuitable for the affected person. Because not everyone can handle everything equally well.
Bloated Abs Caused By Too Many Cereal Products
A diet that is mainly based on isolated and concentrated carbohydrates (white flour, sugar), automatically promotes digestive processes in the intestine, which in turn leads to a shift in the intestinal flora.
Furthermore, anyone who is not used to whole grains and suddenly starts with them can initially suffer from flatulence until the intestine and the intestinal flora have changed accordingly.
Bloated Abs Due To Too Much Protein
An excess of proteins (especially in the form of animal proteins or animal protein preparations such as protein drinks) promotes the development of bloating. Animal proteins are often poorly digested, which can lead to decay processes in the intestine.
These, in turn, lead to an excess of putrefactive bacteria, which throws the intestinal flora out of balance and ends in flatulence (Passing Gas).
Bloated Abs Due To Unhealthy Eating Habits
Many common eating habits today interfere with or prevent healthy digestion and bring about bloating. Bad eating habits are:
- Late Night Snacking/Eating
- Eating Too Fast
- Lack of chewing and salivating the food
- Eating and drinking at the same time
Bloating Due To The Wrong Food Combinations
Incorrect food combinations can quickly lead to bloating in sensitive people or people with a compromised digestive system.
Unfavorable combinations are cereal products with sugar or fruits (e.g., fruit cake, bread & jam, pancakes with syrup, etc.) or cereal products with dairy products (cheese bread, cheesecake, pizza, pasta with cheese, etc.).
Dr. Jannine Krause: Common Personal Habits Causing Bloating
Bloated Abs Due To Food Intolerances
Bloating may indicate a food intolerance, such as fructose intolerance, lactose intolerance, histamine intolerance, or gluten intolerance. These incompatibilities or intolerances can be checked or excluded relatively quickly by a Doctor.
In addition to intolerances that affect a particular substance (e.g., lactose, gluten, etc.), there are also intolerances to individual foods, which can eventually result in bloating.
For example, people tolerate fruit very well but suffer gas buildup when eating an apple.
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Such intolerances are typically discovered by the individual who is feeling discomfort by having symptoms in connection with the consumed foods.
If the bloating continues, keep a diary in which all meals, snacks, drinks, and their associated responding symptoms get recorded. This way, it is easier to tie the type of food to your troubling ailment.
Bloated Abs Due To Sugar Substitutes
Sugar substitutes such as sorbitol, maltitol, xylitol, etc. if consumed by someone with a sensitive stomach can lead to flatulence. These sugar substitutes are found in the sugar-free diet versions of soft drinks, in dietary sweeteners, in chewing gums, in some cough sweets, etc.
Bloated Abs Caused By Medication
Many medications have side effects that impact the digestive system by damaging the healthy intestinal flora and thus causing bloating.
These include in particular antibiotics, some analgesics, some antidiabetics, etc.
Rehabilitation of the intestinal flora should therefore automatically follow any therapy with such a gut-damaging drug.
Bloated Abs Caused By Stress
In particular, psychological stress is often underestimated, but has a significant effect on the digestive system and causes bloating in many people.
Bloated Abs Caused By Inflammatory Bowel Disease
Flatulence may also indicate an already existing inflammatory bowel disease. In Crohn’s disease, for example, the often-existing constrictions in the intestine cause the intestine to expand over the constriction, resulting in pain and flatulence.
Also in ulcerative colitis, another chronic inflammatory bowel disease is sometimes accompanied by violent flatulence.
Since these diseases not only draw attention to themselves by bloating but also by strong diarrhea, cramps, etc., you need to go to the doctor for further clarification and not pass it off as harmless flatulence.
Bloated Abs Caused By Chronic Pancreatitis
Chronic pancreatitis can lead to bloating – the pancreas forms in this case, not enough digestive enzymes, so that the food partially undigested reaches the colon and is there fermented by the intestinal bacteria, which can then lead to annoying gas development.
Bloated Abs in the Context of Irritable Bowel Syndrome
If flatulence appears in combination with daily abdominal pain and irregularities in the stool, irritable bowel syndrome may also be the cause after the other possible causes have been eliminated (such as the above food intolerances, etc.).
However, the bloating often goes into a meteorism, which causes gas accumulation in the intestine, leading to the “bloated stomach.”
How To Get Unbloated Fast!
If you feel bothered by bloating and can exclude severe illnesses as a cause, then the following tips and measures can show you how to get unbloated fast.
- Clarify food intolerances, understand that just because you test negative for a food intolerance does not necessarily exclude you from having a food intolerance.
- Keep a nutrition diary as explained above under “Bloated Abs due to food intolerance.”
- Ensure that you check in with a Medical Professional, especially if, in addition to the bloating, other suspicious ailments are indicated such as stool containing blood, pain, unwanted weight loss, chronic diarrhea or chronic constipation occur.
- Consider colon cleansing. Effective colon cleanses consist of three components: bentonite, psyllium husk powder, and a probiotic. Bentonite is a mineral that has an exceptionally high binding capacity and therefore can bind not only toxins but also intestinal gases so that they can be eliminated. Together with psyllium husk powder, bentonite also regulates bowel movements, soothes the intestinal mucosa, and promotes the colonization of beneficial intestinal bacteria with additional probiotics.
- Change your diet. Taking into account existing intolerances that previously led to bloated abs, you should consistently avoid products with sugar substitutes and consider following the low-FODMAP diet.
- Also, keep in mind the rules of proper eating order. Also, avoid unfavorable combinations like cereal & fruit, cereal & milk, or cereal & meat/fish/egg in the same meal.
- Make sure you have regular meals throughout the day to prevent bloating. If you are hungry late in the evening, consider having a light vegetable soup.
- Do not drink with meals. Try consuming liquids one-half hour before and after meals.
- Support your liver, of course, with a healthy base diet, but also with bittering agents to prevent bloating, which could arise due to liver disease.
- Take care of effective stress management, as hardly any organ responds as directly to stress as the intestine so that bloating can arise due to a stressful situation or be promoted by it. The most helpful methods of relaxation include progressive muscle relaxation and autogenic training (meditation, self-hypnosis, etc.)
- Move! Your intestine gets better the more regularly you move. Gases do not set in and can escape quickly and often because a “moving” intestine is usually a much healthier gut.
- Beat Belly Bloat With Yoga (14 Yoga Poses to Reduce Bloated Abs)
It is worthwhile taking time to eat and thoroughly chew and enjoy your food. This contributes not only to better digestion and health but also in the sense of mindfulness training for relaxation and better quality of life.
Bloating Rarely Occurs Alone – Typical Other Complaints
Patients with bloating often show other negative symptoms in the digestive system. These include, for example:
- Stomach pain
- Irregular bowel movement
- Distended abdomen (meteorism, “bloated abdomen”), which is always present in bloating
Health Impact Of Air In The Stomach And Bloated Abs
Even though the causes of air in the abdomen and bloating are usually harmless, one should not just ignore them, as constantly bloated abs and excessive accumulation of air in the abdomen permanently stress the body and make it sick in the long run.
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Regardless of whether bloating also occurs, too much air in the abdomen is always disturbing, as the upward rising air pushes up the diaphragm, i.e., the muscular separation of chest and abdomen.
This can lead to obstruction of breathing, poor closure of the esophageal sphincter (annular muscle, which closes the stomach to the esophagus), and thus to persistent heartburn.
The pressure increases in the intestine due to the accumulation of air. This leads to irritation of the gut – among other things via reactions of the autonomic nervous system and malfunctions in the intestine.
Also, the development of diverticula, which are predominantly formed in the terminal part of the large intestine (Sigma).
If putrefaction (fermentation) is behind the bloating, larger amounts of polluting and even toxic gases are produced.
To a certain extent, these gases can be secreted or detoxified by the body via lungs (possible cause of halitosis ), intestine, and liver. If this fails, headaches can occur.
Naturopathy Against Bloated Abs
As always in naturopathy, the therapy is aimed at focussing on the underlying cause of bloating.
As part of a nutritional history and nutritional consultation, Doctors try to work with their patients to find out which foods are responsible for bloating on an individual basis.
Accordingly, flatulent and incompatible foods should be avoided or consumed only in moderation. In some cases, the right kind of preparation or changing eating habits can help.
Flatulent (Gassy) Foods:
- Cabbages (broccoli, cauliflower, red cabbage, cabbage, sauerkraut, Chinese cabbage)
- Legumes (beans, peas, lentils)
- Onions, leeks
Less well-known “Farty” foods that will cause bloating in certain individual cases include:
- Fatty foods (fatty meat, duck, fried food like french fries, fast food)
- Certain beers
- Carbonated drinks
- Fresh yeast baked goods
- Whole grain products
- Raw food (vegetables may prefer to stew or steam)
- Irritants such as alcohol or coffee.
It is common to see in people with bloating that their diet contains a high proportion of carbohydrates. Not only large quantities of sugar and white flour but also whole grains can be problematic.
These include, among other cellulose from the plant cell wall, which can not open up our intestines and thus can lead to air in the stomach and bloating.
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Natural Remedies For Bloated Abs
Depending on the cause of support for the intestines, digestive organs, and the nervous system (stress) can be treated with natural remedies for bloating. For this, nature has some treasures ready:
- Fennel, anise, and caraway.
- Centaury – has a digestive effect, relieves bloated Abs and cramps
- Camomile – has an anti-inflammatory and anti-inflammatory effect, can be used for example for mild abdominal cramps, bloating, and belching
- Angelica and gentian – as a bittering agent against bloating and fullness
- Myrrh, eg in combination with chamomile-extract
- Licorice root – relieves heartburn, helps to treat ulcers of the stomach and duodenum
When stress and anxiety are responsible for bloating, relaxation techniques and stress management can help. Supportive medicinal plants such as valerian, lemon balm, hops, and lavender oil can be used as remedies for belly bloat.
Also, the lack of exercise can contribute to bloating. Sometimes a regular walk or a staircase can help here.
In the case of a disturbed intestinal flora, probiotics (viable germs for the regeneration of the intestinal flora) can also be used as part of microbiological therapy.
If you feel that you have any symptoms that are beyond the result of gassy food or any of the other harmless indicators above, it is always advisable to seek medical advice as it is best to catch any serious problems earlier than later.