Having gases rule your stomach can be uncomfortable and embarrassing. Imagine having to miss out on a friend’s long due treat only because the gathering of gases in your abdomen won’t stop protesting. Unfortunately, our bad eating habits have made bloating and gas more common.
However, this doesn’t mean that you cannot get rid of the condition. You can go for medications, and if you are not a fan of those, some simple natural tricks can also be of assistance in reducing the problem for you.
What is Bloating?
Bloating is a condition in which the belly looks and feels swollen and stuffed. It is caused when air or gases get collected in the gastrointestinal tract. Bloating can also feel painful and can lead to belching and flatulence.
Certain medical causes can also be behind bloating. These include weight gain, food intolerances, inflammatory bowel disease, inflammatory bowel syndrome, heartburn, mental health disorders, etc. Moreover, sometimes bloating can also arise as a symptom of more serious health problems such as celiac disease, pancreatic insufficiency, liver disease, kidney failure, etc.
In case you have bloating accompanied by blood in stools, extreme and worsening heartburn, vomiting, high fevers, prolonged and intense abdominal pain or diarrhea be quick to consult your doctor.
How to Get Rid of Bloating?
There are several ways you can ease bloating that arises without being accompanied by any other warning signs. Some of these have been discussed below:
1 – Eat in Small Portions
When you eat big meals, you tend to feel stuffed. While this may feel like bloating, it probably indicates nothing but discomfort on being filled to the brim. This is why, rather than eating huge meals it is a better idea to eat small meals throughout the day.
2 – Chew Thoroughly
Taking big bites and not chewing them properly can lead to taking air inside along with the morsel. Swallowing air can cause bloating. Therefore, eat food slowly instead of rushing through your meal. Proper chewing also makes food more satisfying and fulfilling, leading you to eat less.
3 – Consume More Fiber
Fiber assists in digestion. It reduces constipation as well along with keeping bloating at bay. Hence, it is recommended to eat a high fiber diet. Add more fruits, vegetables, whole grains, legumes, seeds, and nuts to your diet. Also, stay hydrated with healthy drinks.
4 – Lower Sodium Intake
Excess sodium consumption can lead to water retention. This can make one feel like his abdominal reign is bloated. In this regard, avoid processed foods as they typically come with a whole lot of sodium. Moreover, they also lack fiber content which is also linked to bloating.
5 – Intake More Probiotics
Another way to get rid of bloating is by adding more probiotic foods and supplements to your diet. These can reduce bloating as they can balance the good and bad bacteria in your colon. An imbalance in colon microbiome can result in gas and bloating.
6 – Avoid Chewing Gum
Some people complain that their stomach feels filled with gases when they chew gum for too long. This happens because of two reasons. Firstly, because gum contains sugar alcohols that result in bloating. And secondly, because it makes one swallow air which also causes gas and gas pain.
7 – Ditch Fizzy Drinks
Soft drinks are packed with gases which can gather in your stomach and result in bloating. These carbonated drinks also comprise of sugar and artificial sweeteners that can lead to bloating and gas. Moreover, sodas can also cause damage to your health in other ways.
8 – Walk a Mile
If you want to kick bloating out instantly, the best way to do so by taking a walk. Walking comes with a whole lot of advantages for your health. It also encourages bowel movement which aids in getting rid of gas and bloating.
9 – Take a Hot Bath
Another way to get immediate relief from the issue of bloating is by taking a warm bath. Bathing in hot water can sooth your abdomen. It also enables you to relax yourself which can also relieve your digestive tract of bloating.
10 – Avoid Getting Constipated
Constipation is a condition in which one struggles with passing stools. It is also characterized by hard stools. Constipation can be accompanied by bloating which is why you should avoid it. For this purpose, drink lots of fluids and exercise as well.
11 – Don’t Consume Too Many Beans or Gassy Veggies
While a high fiber diet is recommended, when it comes to certain fiber foods, these can worsen your condition. Such foods include beans and vegetables such as broccoli, cauliflower, etc. Hence, test the waters before you dive into a diet that contains too many of these.
12 – Add More Potassium to Your Diet
Sodium can induce bloating but to combat its negative impacts, you can take in some potassium. This is because potassium can aid the kidneys in getting rid of salt. Fruits that are rich sources of potassium include bananas, strawberries, and oranges.
13 – Leverage Stomach Massage
You don’t need a stomach massage by a professional to enjoy the benefits. An amateur abdominal massage can free you of constipation and hence, beat the bloat. All you have to do is use your fingertips to massage your stomach region in a clockwise motion.
14 – Give Lemon Water a Try
Lemon water is a great way to eliminate waste. It has diuretic properties which enable it to not only move stool out of the colon but also get rid of water retention, both of which promote bloating. You can drink lemon water before breakfast to reduce bloating.
To sum up, bloating can be an embarrassing condition to deal with. It is also supremely uncomfortable. Some simple ways to get relief from it include making some lifestyle changes, making alterations in your diet, and going for massages.