If you experience bloating frequently, multiple causes could be responsible for it. Accumulation of gas in the gastrointestinal tract or fluid buildup in the body makes the belly feel full, tender, painful, and sore, which is known as bloating. Digestive issues such as constipation or allergy, improper diet, and hormonal changes can also be some of the prime reasons for abdominal bloating. To know how to get rid of a bloated belly, take the steps mentioned below.
Lifestyle Changes: Cure for Bloating
Physical Exercise
Simple physical activities make the body active and enable smooth passing of bowels which is essential for the release of gas and prevents bloating. Sometimes if you feel too heavy in the stomach and constipated, A simple walk can help you overcome the problem.
Try yoga
The release of gas is also possible through certain yoga poses which alter the abdomen muscles in a way that can release the accumulated gas in the abdomen.
Take a warm bath
A warm bath gives out heat which relaxes the tender and sore abdomen. The warm water bath reduces stress too which is beneficial in case of getting a quick cure from bloating.
Massage of the abdomen
For quick relief, a massage that leads to the path of the large intestine is beneficial. This facilitates smooth movement of the bowel and releases the gas that had been built up.
Dietary Changes to Get Relief from Abdominal Bloating
Increase Fiber & Fermented Food Intake in Your Diet Gradually
No doubt fiber is good for the guts as it prevents bloating and constipation but eating too much fiber suddenly can cause bloating. One must gradually increase their fiber intake and add fermented food to their diet to avoid gut-related problems. Start by Taking a small amount of fiber initially along with lots of water until the body is used to the change in diet.
Have more water instead of coke or soda
Carbonated drinks such as soda and Coke consist of gas that accumulates in the stomach which results in abdominal bloating. artificial sweeteners or sugars content in these drinks also leads to bloating or gas. Drink water and stay hydrated rather than drinking soda or Coke when thirsty - a small lifestyle change can help serve as a partial cure for bloating.
Eat in intervals
Avoid eating a big fat meal to avoid bloating and gas instead go for eating small meals in intervals. This also keeps the digestive system active. There is a possibility of air accumulation in the gastrointestinal tract when people swallow food rapidly or use straw for drinking. Try to chew and swallow food gradually, taking time for better digestion and prevention of bloating.
Include probiotics in your diet
Probiotics are great for the gut health. Taking natural probiotics such as yogurt or kimchi or probiotic supplements in your diet can help manage the bacteria in the gut and prevent gas or act as a cure for bloating.
Reduce salt in your diet
Bloating is caused by the retention of water in the body. Salt has lots of sodium content in it which causes water retention which results in swelling of the stomach and other body parts. Thus, cut on excess salt in your diet to find an easy cure for bloating.
Read also: effective bloated stomach remedies
Do not take chewing gum
Avoid using chewing gum to get rid of bad breath instead use peppermint or ginger mint. Chewing gums have unnecessary sugar in them which causes bloating in some people. Bloating and pain from gas can also result from swallowing air while chewing gum.
Maintain a food diary
Food intolerance can lead to the storage of excessive gas in the gastrointestinal tract which is one of the reasons for bloating. People who are intolerant to dairy products cannot digest the sugar in dairy products. Such lactose-intolerant people are more prone to bloating. People who have frequent bloating problems should keep track of the food and drinks that are being consumed so that they can identify the cause of the bloating.
Some of the major causes of bloating are:
- Consuming foods which include sugar alcohol and fiber, compounds that get fermented in the colon.
- Fructose or lactose intolerance
- Chewing gum or using a straw to drink because it enables one to swallow air
- Constipation, vomiting, and difficulty in extracting bowel
- Excess storage of fluid in the abdomen generally happens due to liver failure or heart disease.
- Psychological stress
As a cure for bloating, It is important to know the cause of your bloating and limit the food or habit that is triggering it.
Follow a Limited FODMAP Diet
Bloating and IBS symptoms can be managed by reducing food that contains some carbs such as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP). Some of the foods that contain high amounts of FODMAP are:
- Dairy products such as yogurt, cheese and milk
- Pulses such as legumes and lentils
- Grains such as rye and wheat
- Honey and sugar-free gum
- Vegetables such as green beans, zucchini, onion, cabbage, Brussels sprouts
- Fruits such as mangoes, peaches, apples, fruit juice, and dried fruit.
Following a low FODMAP diet means that certain foods will be terminated for some time and then will be gradually reintroduced, observing and checking the effect it has on the gut.
Some of the Food Items that May Cause Bloating :
- Dried fruit
- Apple or prune juice
- Cabbage, onion, broccoli
- Carbonated beverages
- Fatty, fried, or spicy food
- Beans
- Food containing maltitol, mannitol or sorbitol
Also Read: 10 Gut Healthy Foods That Are Easy To Incorporate Into Your Meals
Other Remedies for Gas and Bloating
Lactase, lactaid, and beano are some of the over-the-counter products that are found as packaged forms of enzymes that are beneficial in breaking down the carbohydrates that cause problems such as bloating and gas. Some of the natural remedies for gas are peppermint tea, anise, chamomile tea, caraway, turmeric, fennel, and coriander.
Supplements that contain iron can increase the tendency of gas, bloating, constipation, and indigestion whereas potassium helps in managing bloating by balancing the level of sodium in the body.
Trusted Home Remedies for Gut Health
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Combine these healthy gut foods with well-established natural remedies that support the digestive system. Among these, ginger and peppermint tea is particularly important for calming the digestive system. Ginger contains compounds such as gingerols and shogaols, which support digestion by promoting gastric emptying and therefore help relieve symptoms of nausea, bloating and gas. In addition, ginger has anti-inflammatory properties that can help with overall gut health, especially for those who are known to have discomfort in their gut.
- Peppermint is another useful cure for bloating, which relaxes digestive muscles and reduces inflammation by reducing spasms within the gastrointestinal system. This relaxing effect can really soothe IBS or other digestive problems. For a stronger digestive recipe, you can also look for peppermint oil capsules that are meant to be released into the gut to get the most benefits right at the source.
- Chamomile tea is another good option. Since it has a calming effect, it will reduce digestive pain and inflammation. Components of chamomile that have antimicrobial properties work to soothe the digestive system; this can be especially beneficial when you feel anxious or stressed – conditions that can increase digestive symptoms.
Dietary Changes and Suggested Recipes to Prevent Bloating
Consuming gut-friendly foods daily can have long-term digestive benefits. Gut-friendly foods nourish beneficial bacteria, support the balance of the gut microbiome and improve digestion. Here are some simple, nutrient-rich recipes to help with inclusion:
- Probiotic smoothie: This smoothie has a dose of probiotics along with fibre, which is good for the gut. Mix kefir or yogurt with bananas, which is a prebiotic food; add some chia seeds and a handful of leafy greens. So all the good bacteria from the kefir and yogurt will find their way into your gut, and the bananas will fuel it, maintaining a balanced microbiome.
- Gut-healing salad. Blend leafy greens, apples, kimchi, and some chia seeds together to create a fibre-rich, probiotic-packed meal. The kimchi brings probiotics, the apples bring pectin (a prebiotic fibre), and the greens bring much-needed nutrients that are essential for a varied salad recipe that improves gut health.
- Ginger Tea to Relieve Bloating: Ginger tea is easy to make, but very effective in reducing bloating and discomfort. Soak fresh ginger slices in hot water for about 10 minutes and consume it immediately after a meal to aid digestion. Ginger also helps the stomach empty quickly, which will help reduce bloating and any discomfort after a meal.
These recipes aid digestion and are great recipes to keep you feeling full, energized, and hydrated. Start with one or two of these recipes a day and slowly increase your intake depending on how your body adapts, so you can get the best digestive results.
Incorporate Lifestyle Tips for Gut Health
Gut health doesn’t just depend on what you eat. Your lifestyle habits also play a role in improving digestion and keeping your stomach comfortably full sometimes. Here are three easy exercises that can help improve digestion and reduce bloating:
- Hydration: Water is involved in many processes working inside the body including digestion. Proper hydration will ensure that water maintains the system’s ability to break down food inside the digestive tract and maintains the movement of fiber so that constipation does not occur in the intestine. Hydration also keeps the mucus lining in the digestive tract moist, so they are protected from irritation. Therefore, you should drink water at all times to maintain digestive comfort.
- Exercise daily: Exercising will promote regular bowel movements and help reduce the incidence of bloating and gas inside your stomach. Exercise also ensures that food moves faster through your digestive system, preventing constipation. Light exercises like taking a walk after eating will also help digestion a lot. If you suffer from frequent flatulence, you should do regular exercise for 20-30 minutes every day.
- Control stress: High levels of stress can impair the digestive process as it alters the gut motility by slowing down or speeding up. Stress will further disturb the levels of bacteria in your gut, causing your stomach to bloat and cause pain. Mindfulness achieved through meditation or yoga and deep breathing exercises will help you reduce stress levels and improve gut health. For example, use 10 minutes a day for such stress-reducing activities to improve digestive comfort.
Conclusion
Hope the tips and tricks above answered how to get rid of a bloated belly. However, sometimes abdominal bloating and gas denote an underlying health condition such as inflammatory bowel disease, liver disease, kidney problems, heart failure, and some cancer. If you are suffering from persistent bloating over a long time, it is recommended to see a doctor. Generally bloating is not something to worry about if it's happening seldom. Certain changes in lifestyle and diet can easily give you relief from bloating.
At Sova Health, we try to empower people with products and knowledge that are required for digestive comfort as well as the overall health. Our wide range of products and educational documents are modified keeping in mind the concern of people regarding a health gut. You can get easy access to our materials and support to ensure a long-lasting solution to your health problems.
Related Readings:10 Gut Healthy Foods That Are Easy To Incorporate Into Your Meals
How To Maintain Good Gut Health By Balancing Your Gut Microbiome
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