As we age, our stomachs become more sensitive to some kinds of foods we eat. The problem is more prominent in the case of the introduction of fiber from some specific fruit and vegetables. The stomach had a little hard time digesting fiber, which often leads to the problem of flatulence or bloating.
Foods that help with bloating include fruits, vegetables, and whole grains, all of which contain high quantities of fiber and components that promote gut health. Other strategies to reduce bloating include eating slowly and having smaller, more frequent meals.
Anecdotal evidence links older age to increased gas production. This has been attributed to the metabolic changes that take place at this time of life. These include a general slowing of the metabolism, a decrease in muscle tone and less-effective digestion.
The most common reason for bloating is having a lot of gas in your gut. This can be caused by some food and drinks, such as some vegetables and fizzy drinks, or by swallowing air when you eat. It can also be caused by a problem with your digestion, such as: constipation.
Hormonal fluctuations in menopause can cause bloating and your body to reabsorb and retain excess water. You may find that bloating only happens after your meals or that it may have nothing to do with food. Menopause symptoms such as stress and fatigue may contribute to abdominal symptoms like bloating.
Exercise. Exercise is key in getting to and staying at a weight that supports your health at any age. During menopause, it can help you lose belly fat. Doing “targeted" abdominal exercises to get rid of belly fat sounds like it would help, but you can't tell your body exactly where to shed pounds.
If you have been experiencing bloating for a week or more, it is important to seek medical advice. Bloating can have many causes, ranging from lifestyle factors such as diet, stress and hormonal changes to underlying medical conditions.
It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. Your menstrual cycle is another common cause of temporary bloating. Sometimes a bloated stomach can indicate a more serious medical condition.
With age, the amount of acid present in the abdomen responsible for digesting food decreases. It is noticed that in the elderly the pepsin output is reduced by approximately 40 per cent. A decrease in pepsin makes it difficult for your body to break down protein, which makes people bloated and gassy.
One of the simplest and most effective ways to reduce bloating is by drinking water. Drinking plenty of water throughout the day can help to flush out excess sodium and toxins in the body, which can contribute to bloating.
While coffee is known to cause bloating in some individuals, it is also believed to have a de-bloating effect on the gut. This is due to the caffeine content in coffee, which has been shown to stimulate the digestive system and promote bowel movements.
Eight of the studies showed significant benefits of probiotics in treating IBS symptoms, including reducing bloating. Participants who took probiotics were also able to poop more easily, which could in turn help to reduce constipation and gas that can cause bloating.
Eat Potassium-Rich Foods
If you're feeling bloated from excess sodium, “the best tip for quick-ish relief is to drink more water and eat mild foods with potassium, like banana, avocado, and sweet potato,” says Cynthia Sass, MPH, RD. “Both water and potassium help flush excess sodium and fluid out of the body.”
There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, and making other lifestyle changes can help people lose belly fat. Belly fat refers to fat around the abdomen.
Oestrogen and fat distribution
Reduced levels of oestrogen after menopause can cause fat to be stored around your waist rather than on your hips and thighs. In postmenopausal women, belly fat accounts for 15 to 20% of their total body weight, compared with 5 to 8% in premenopausal women.
Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.
To avoid gas and bloating, choose animal proteins, leafy greens like spinach, fermented foods like kefir, and oats. Many fruits are good options too, but you should still eat them in moderation.
There is no scientific evidence to say ACV helps with bloating. Due to its acidic nature, ACV may help people with poor digestion or low stomach acid levels, but advocates may overstate these claims. With that said, some people may find relief by trying ACV for bloating, especially if they have low stomach acid levels.
Green Tea. Green tea is a great option for those struggling to reduce bloating. Green tea is known for assisting gut health and its anti-inflammatory properties. This tea contains caffeine which can be important in stimulating your digestive tract, allowing it to get back to its regular state.
Menopause, low estrogen levels and decreased diversity in gut bacteria are connected, says Somi Javaid, M.D., a Cincinnati-based obstetrician-gynecologist and founder and chief medical officer of HerMD. Decreased gut bacteria diversity can negatively impact your digestive health, causing bloating, gas or constipation.