Bloating And Constipation
How to Relieve Bloating and Constipation
Bloating and constipation can be caused by a number of different health problems, many of which are not serious. In fact most of the causes of bloating and constipation are dietary, and sometimes these two issues can be symptoms of the same health problem.
Bloating is defined as excess gas in the digestive system, and it can cause an unnaturally full feeling, burping, and passing gas. Constipation is having fewer than three bowel movements per week. The bowel movements are usually small, hard, dry, and difficult to pass.
Eating too many fatty foods is one thing that can cause both bloating and constipation. According to the Mayo Clinic, too much fat in the diet slows down the digestive process, causing food to remain in the stomach and intestines for much longer than they usually do. Constipation alone can even lead to bloating because the longer food is in your intestines, the more time it has to create excess gas.
Start by taking a closer look at your diet to see how much fatty food you’re eating. Replace those foods with more fruits and vegetables, both of which aid digestion. Also increase your fiber intake by choosing whole grains instead of processed grains. Fiber is an essential ingredient for digestive health. Just watch out how much additional fiber you get per day and increase it slowly because if you add too much too quickly, you’ll experience a lot of bloating as your body adjusts.
Another dietary problem which contributes to bloating and constipation is not drinking enough water. Your intestines need plenty of water to process all the food you eat, and you can become constipated if you don’t drink enough. Additionally, drinking too many carbonated drinks can cause bloating by increasing the amount of gas which goes into your digestive system. Try replacing most of your carbonated beverages with glasses of water. This should relieve the bloating caused by excess gas and help you avoid constipation by hydrating your intestines.
Changes in routine can also cause bloating and constipation. Stress and anxiety sometimes accompany these changes in routine, and they can also contribute to bloating. For example, pregnancy is one major change in routine which is known to cause bloating and constipation. If you’re experiencing a high amount of stress or some new circumstances, try simply waiting out your symptoms. In many cases they will improve. If they don’t, you can try an over-the-counter remedy for either symptom. Laxatives relieve constipation, while antacids work on bloating. Just be sure not to rely too heavily on these remedies as they can be habit-forming and create new health problems if you use them for too long.
Another problem which can cause bloating and constipation is irritable bowel syndrome. This condition is characterized by abdominal pain and changes in bowel frequency. Irritable bowel syndrome is not a serious health issue, and most patients can control their symptoms with medications and some simple changes in diet. Track the foods you eat and how you felt afterward by keeping a journal. No one diet works for everyone with irritable bowel syndrome, and you’ll need to figure out which foods cause you to have bloating and constipation so you can eliminate them from your diet.