Best Laxatives To Relieve Bloating And Feel Better

Bloating is an uncomfortable and sometimes painful condition that can affect your quality of life. It is often caused by constipation, which can be treated with a gentle laxative such as polyethylene glycol (MiraLAX). However, it's important to note that not all laxatives are created equal when it comes to bloating. While bulk-forming laxatives are generally considered safe and effective for constipation, they can sometimes cause bloating as a side effect. This is where osmotic laxatives like MiraLAX come in, as they are known to cause less bloating while still being strong enough to relieve constipation.

Osmotic laxatives like MiraLAX are stronger than fibre and cause less bloating

Overview

When it comes to bloating, it's important to understand its underlying causes to find relief. While occasional irregularity is normal, chronic constipation warrants medical attention. The best laxative for bloating will be the gentlest and safest option, and it's crucial to follow the instructions and recommended dosages for any laxative you use.

MiraLAX

Osmotic laxatives like MiraLAX are a good option for bloating because they are stronger than fibre and cause less bloating. MiraLAX (polyethylene glycol 3350) is an over-the-counter powder that treats constipation by hydrating and softening stools without harsh side effects. It is recommended by doctors, gastroenterologists, and pharmacists.

MiraLAX is an osmotic laxative that works with the water in your body. It attracts and retains water in your colon, softening stools and unblocking your system. This process naturally stimulates the colon to contract, easing bowel movements. Unlike stimulant laxatives, it does not forcefully stimulate colon nerves.

Dosage and Usage

MiraLAX is typically mixed with 4 to 8 ounces of water or another liquid and consumed once daily. It usually takes 1 to 3 days to cause a bowel movement. While it is intended for short-term treatment, it can also be used long-term for chronic constipation under medical supervision.

Side Effects

MiraLAX may cause mild or serious side effects. Common side effects include diarrhoea, bloating, nausea, and headaches. In rare cases, allergic reactions, dehydration, and weight gain have been reported. It is important to follow the recommended dosage and not exceed 7 days of consecutive use without consulting a doctor.

Comparison with Other Laxatives

MiraLAX has been compared to other laxatives like Metamucil, Dulcolax, Colace, milk of magnesia, Benefiber, Lactulose, GoLytely, Citrucel, and Pedia-Lax. While these products have similar mechanisms, MiraLAX stands out for its effectiveness, gentleness, and lack of harsh side effects. It is also available over the counter, while some alternatives require a prescription.

Avoid carbonated drinks, gum, and tobacco to reduce air swallowing

To reduce bloating, it's important to understand its causes. One of the main causes of bloating is swallowing air, also known as aerophagia. This can lead to constant burping, gas, and abdominal pain. While there are many causes of aerophagia, one of the most common factors is the consumption of carbonated drinks, gum, and tobacco.

Carbonated drinks contain carbon dioxide, a major component of air. When you drink these beverages, you are essentially drinking air, which can get trapped in your stomach and lead to bloating. This includes not just sodas but also beer and sparkling wine.

Chewing gum is another common cause of aerophagia. As you chew gum, you swallow air along with it, especially if you open your mouth while chewing. This is an easy way for air to enter your stomach and cause bloating.

Smoking tobacco is also a significant contributor to aerophagia. Each inhale of smoke allows air to enter your esophagus and stomach. Smoking products other than tobacco, such as vaping devices, can have the same effect due to the smoking mechanism.

To reduce bloating, it's important to avoid carbonated drinks, gum, and tobacco. Here are some tips to help you do that:

• Switch to non-carbonated drinks such as fruit-iced tea, lemonade, or red wine.
• If you chew gum for fresh breath, try using mouthwash or breath spray instead.
• If you smoke tobacco, consider quitting by seeking help from your doctor or finding online resources.

By avoiding these three things, you can significantly reduce the amount of air you swallow, which will help alleviate bloating. It's also important to eat and drink slowly, as rushing can cause you to swallow more air. Additionally, make sure to relax while eating, as stress can lead to faster eating and increased air swallowing.

Exercise and physical activity can help reduce built-up gas in the digestive tract

Exercise and physical activity are great ways to help reduce built-up gas in the digestive tract and prevent bloating. In addition to eating enough fibre and drinking enough water, regular exercise with a focus on core strength can help keep bloating at bay.

Walking for about half an hour every day at a brisk pace can lead to long-term health benefits, including improved cardiovascular health, reduced cholesterol, and stress reduction. Walking is an excellent way to help burn calories and kick-start your digestion.

Yoga is another great way to relieve bloating. There are a number of positions and postures in yoga that can apply pressure to internal organs, helping to naturally relieve discomfort from gas and bloating. These poses provide a gentle stretch for the muscles and can help relieve pressure points. Some yoga poses that may help with bloating include:

• Wind-relieving pose ("Knees to Chest")
• Spinal twist
• Seated forward bend pose
• Cat and cow pose
• Child's pose
• Downward-facing dog
• Standing forward bend
• Open triangle pose
• Chair pose

Core exercises are another way to help with bloating. Planks, opposite arm and leg raises, and bridge poses are all great ways to strengthen the core and relieve pain caused by bloating.

Try a low-FODMAP diet to reduce gas-producing foods

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. These are all foods that your gut bacteria feed on, converting them to gases in a chemical process called fermentation.

The low-FODMAP diet is a three-step elimination diet:

Elimination

First, you stop eating certain foods (high FODMAP foods) for several weeks. High FODMAP foods include:

• Dairy-based milk, yoghurt and ice cream
• Wheat-based products such as cereal, bread and crackers
• Some vegetables, such as artichokes, asparagus, onions and garlic
• Some fruits, such as apples, cherries, pears and peaches
• Legumes, such as beans, lentils, chickpeas, and soybeans
• Sugar alcohols and fruits that have pits or seeds, such as apples, apricots, avocados, cherries, figs, peaches, pears, or plums

Reintroduction

Next, you slowly reintroduce them one at a time to see which ones are troublesome, and in what quantities.

Personalisation

Finally, you modify your diet to increase variety while adjusting the type and amount of FODMAP carbs you eat, based on what you learned in step 2.

Low FODMAP foods to enjoy include:

• Dairy: Almond milk, lactose-free milk, rice milk, coconut milk, lactose-free yoghurt, and hard cheeses.
• Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries.
• Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.
• Protein: Beef, pork, chicken, fish, eggs, and tofu.
• Nuts/seeds: (limit to 10-15 each) Almonds, macadamia nuts, peanuts, pine nuts, and walnuts.
• Grain: Oats, oat bran, rice bran, gluten-free pasta, quinoa, white rice, and corn flour.

It's important to consult a reliable healthcare provider before starting a low-FODMAP diet. A registered dietitian or GI specialist can help set you in the right direction and ensure you're meeting your nutritional needs.

Magnesium supplements can help with water retention

While there is limited clinical research on the topic, magnesium supplements are believed to help with water retention. This is because magnesium can relax blood vessels and improve circulation, reducing fluid build-up in tissues. It may also support kidney function by aiding in the maintenance of a proper electrolyte balance, increasing urine production, and flushing out excess fluids.

Magnesium supplements are also thought to be beneficial for reducing unpleasant menstrual symptoms, such as bloating and water retention, due to their ability to regulate blood sugar and insulin levels. In a 2013 study, it was found that taking higher amounts of magnesium helped control insulin and glucose blood levels, as well as alleviate bloating and water retention.

Magnesium is an essential mineral that aids in a variety of bodily functions, including energy production, nerve impulse conduction, muscle contraction, and normal heart rhythm. It also plays a role in the transport of calcium and potassium, which are crucial for heart, muscle, and kidney function.

It is important to note that while magnesium supplements may be beneficial, they should not be relied upon as a sole strategy for weight loss. A well-rounded approach to weight loss includes a healthy diet, regular exercise, and, if necessary, calorie restriction.

The recommended daily intake of magnesium for adults varies depending on age and gender. For adults aged 19-30, men require 400 mg, while women require 310 mg. For adults over 31, men should consume 420 mg, and women should consume 320 mg.

Before incorporating magnesium supplements into your routine, it is always advisable to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.

Frequently asked questions