Check out these Natural remedies for bloating

Check out these Natural remedies for bloating

Bloating occurs when the abdomen feels bloated and constricted. The most common cause is a buildup of gas anywhere in the gastrointestinal (GI) tract. Bloating causes the stomach to appear larger than usual, as well as making it feel sensitive or painful. Fluid retention in the body can also cause bloating. Most people will experience bloating at some point in their lives. Exercises, vitamins, and massages can all help to immediately relieve bloating, and simple lifestyle adjustments can keep it from returning. Check out some natural remedies for bloating below;

Natural remedies for bloating include

Bloating is caused by a build-up of gas in the stomach or intestines. Bloating that happens immediately after a meal normally goes away on its own, but it is often possible to speed up the process.

The simplest way to deal with bloating is to figure out what’s causing it in the first place. Bloating can be caused by a variety of factors, including:

  • Digestive issues.

Bloating can be caused by constipation, dietary allergies, and intolerances. Bloating and pain can occur when stool becomes backed up in the large intestine. Excess gas can sometimes accumulate behind the stool, exacerbating the bloating.

  • Diet.

Bloating can be caused by fizzy drinks, too much salt or sugar, or a lack of fiber in the diet.

  • Hormonal changes.

Due to hormonal fluctuations and water retention, many women suffer bloating before and during their periods.

Many home remedies might help relieve bloating’s pain and discomfort. The following quick tips may help people get rid of a bloated stomach quickly:

1. Go for a walk

Physical activity can help the bowels flow more regularly, allowing for the emission of additional gas and feces. If a person is constipated, it is vital to get the bowels moving. A brisk walk around the block may help to reduce gas pressure.

2. Try yoga poses

Certain yoga positions can help to facilitate the release of excess gas from the GI tract by positioning the muscles in the belly in a way that encourages it. This can help you feel less bloated.

Squats, Child’s Pose, and Happy Baby Pose can all assist patients fast reducing gas buildup. Find out more about flatulence yoga positions.

3. Practice mindful eating

The way we eat, what we consume, and when we eat all have a significant impact on gut health. Smaller meals, not eating too quickly, and not rushing your meals are all part of a mindful eating approach. As you swallow, gulping down your meal and chatting while eating might introduce extra gas into your system. Eating food without chewing it thoroughly might stifle digestion and place a burden on the digestive system. Drinking beverages right before or right after meals will dilute your stomach acid, lowering your total digestive capacity.

6. Try abdominal massage

The bowels can be moved more easily by massaging the abdomen. A massage that follows the large intestine’s passage is extremely beneficial. People can do this by following the instructions below:

  • Hands should be placed directly above the right hip bone.
  • Rub in a circular motion up toward the right side of the ribcage with light pressure.
  • Rubbing straight across the upper belly area toward the left rib cage.
  • Moving slowly down toward the left hip bone.
  • Repeating as necessary.

If the massage produces any discomfort, it is recommended to stop it right once.

7. Use essential oils

In a 2016 study, 116 patients with mild-to-moderate IBS were given supplements with a combination of fennel and curcumin essential oil. People indicated that their IBS symptoms, such as bloating and abdominal pain, had improved after 30 days. (Trusted Source)

Essential oils should not be consumed without first consulting a physician. This is due to the fact that some formulas may be harmful or conflict with medicine, and dosages are not regulated.

8. Take a warm bath, soaking, and relaxing

The warmth of the bath might help soothe a painful stomach. Relaxation can assist to lower stress levels, allowing the GI system to function more efficiently and reducing bloating.

9. Increase fiber gradually

Constipation and bloating can be avoided by eating more fiber. The majority of Americans do not consume enough fiber, with only 5% meeting the recommended daily fiber intake of 25 grams (g) for women and 38 grams (g) for men.

It’s crucial to remember, however, that consuming too much fiber or increasing fiber consumption too soon might lead to even more gas and bloating. It is possible that people who ingest more than 70 grams of fiber per day will experience harmful side effects.

It’s better to start carefully and gradually increase your fiber consumption over many weeks to allow your body to acclimatize to the change in your diet.

10. Replace sodas with water

When you drink bubbly, carbonated drinks, gas can build up in your stomach. Carbon dioxide, which gives soda and other effervescent beverages their fizz, can cause stomach bloating and bubbling.

Sugars or artificial sweeteners in the diet can also contribute to gas and bloating. These issues are relieved by drinking water, which also helps with constipation therapy.

11. Avoid chewing gum

Some people may experience bloating as a result of the sugar alcohols in the gum. Bloating and gas pain can also be caused by swallowing air while eating. To freshen their breath, people can use ginger mints or peppermints instead.

According to a study, chewing gum can lead you to swallow air pockets, which can cause belly pain and bloat. Irritable bowel syndrome (IBS) sufferers can be particularly bothered by bloating and discomfort. (Trusted Source)

But that’s not the only reason it can upset your stomach: according to a study from Binghamton University in New York, titanium dioxide, which is contained in many forms of gum, can also cause digestive issues. Chewing gum is frequently used by people with eating problems to avoid eating. (Trusted Source)

12. Get more active every day

Exercise helps your body move stool and gas out of the colon, which can help you have more regular bowel movements. Exercising also helps to alleviate water retention by releasing surplus salt from the body through perspiration.

To stay hydrated, drink plenty of water before and after exercising, as dehydration can aggravate constipation.

13. Eat at regular intervals

After a large meal, many people experience bloating. This can be avoided by eating numerous small meals throughout the day to keep the digestive system functioning.

Air can enter the digestive tract if food is swallowed fast. Drinking using a straw might cause people to swallow extra air, resulting in gas and bloating. If feasible, people who suffer from bloating should avoid using straws and attempt to eat slowly to avoid swallowing air during meals.

14. Try probiotics

Probiotics are beneficial microorganisms found in the gut. Taking a probiotic supplement can help manage the bacteria in your intestines that cause gas and bloating.

Probiotics are good for you, especially your digestive system. We normally conceive of these as disease-causing microorganisms. However, your body is brimming with germs, both beneficial and bad. Because they maintain your gut healthy, probiotics are typically referred to as “good” or “useful” bacteria.

Probiotics can be found in supplements and some foods, such as yogurt. They’re frequently recommended by doctors to help with digestive issues. (Trusted Source)

15. Cut down on salt

The body retains water when it consumes too much salt. As a result, the belly and other regions of the body, such as the hands and feet, may become swollen and expanded.

16. Rule out medical conditions

Bloating can be caused by a medical ailment in some situations. In order to get rid of bloating, a person may need medical help to identify and manage it.

Inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, can cause bloating. This symptom can also be caused by irritable bowel syndrome (IBS).

Endometriosis and ovarian cysts are two gynecological disorders that can cause pain, swelling, and bloating in the abdominal area.

17. Consider a low-FODMAP diet

FODMAPs are a type of carbohydrate found in a variety of meals. A 2012 review article combining many studies found that a low-FODMAP diet could help at least 74 percent of persons with IBS improve their symptoms. Bloating, gas and abdominal pain are common symptoms.

18. Keep a food diary

Many occurrences of bloating are caused by food intolerances. They might cause bloating and gas in the intestines. Bloating is frequent in lactose-intolerant people who can’t digest the lactose sugar found in dairy products. Another possible cause is celiac disease, which is an autoimmune intolerance to gluten.

People who have to bloat after meals should keep note of their food and drink intake for many weeks to see if certain foods are to blame.

The American Academy of Family Physicians gives advice on how to keep a food diary as well as a template to help people get started.

20. Plant-based herbs and compounds

Bloating has been demonstrated to be relieved by certain herbs and spices, including:

  • Caraway
  • Turmeric (curcumin)
  • Berberine
  • Ginger (gingerols)
  • Dill
  • Black cumin
  • Parsley
  • Thyme
  • Spearmint9

Try incorporating some of these herbs into your meals or steeping them in hot water to make tea. They are not only good for the digestive system, but they are also delicious!

Add These Foods To Your Diet When You Start Feeling Bloated

Even the healthiest of us experience bloating from time to time. Hydration, probiotic supplements, and certain workouts can all help to relieve the uncomfortable—and often painful—stomach swelling. However, your diet can also aid in the reduction of bloating.

These 18 foods have qualities that can help you maintain a healthy gut, reduce inflammation, balance fluid, and sodium levels, and stay hydrated, all of which can help with bloating:

1. Cucumber

Cucumber is an anti-bloat superfood. It contains silica, caffeic acid, and vitamin C, all of which help minimize swelling and inhibit water retention. (Trusted Source)

2. Avocado

Avocados can help prevent sodium-induced bloating when eaten alongside salty foods. This is due to avocado’s high potassium content, which aids with sodium homeostasis. They also include fiber, which helps nourish the billions of bacteria in the stomach. One medium avocado offers 9 grams of fiber or 35 percent of your recommended daily intake. (Trusted Source)

3. Kimchi

According to research, fermented foods like kimchi contain live, healthy bacteria that will settle happily into your environment. The probiotics in kimchi assist reduce bloat and gas in addition to helping to establish a diversified and well-balanced microbiota.

4. Berries

Blackberries, blueberries, and raspberries are high in dietary fiber and polyphenols, which are beneficial to gastrointestinal health. And a well-functioning stomach is more likely to sustain regular bowel motions and avoid bloat.

5. Watermelon

Watermelons are almost entirely made up of water. Increasing your water intake will aid in the regulation of your electrolytes as well as the prevention of fluid retention and bloating. (Trusted Source)

6. Bananas

Bananas include potassium, which can help with muscle cramps as well as bloating by controlling sodium balance. Bananas that are slightly underripe contain prebiotic fiber, which can aid with digestion. Women who ate one banana also had much less bloating, according to one tiny study. (Trusted Source)

7. Papaya

Papaya includes papain, a digestive enzyme that aids in the breakdown of proteins in the gastrointestinal tract. According to one study, the fruit’s enzymes assist reduce constipation and bloating symptoms. (Trusted Source)

8. Asparagus

Asparagus is a “particularly potent bloat-fighting meal because of the amino acid asparagine,” according to Cording. Asparagine is a natural diuretic, meaning it removes excess fluid and salt from the body. (Trusted Source)

9. Oranges

The flavonoid naringenin is found in oranges and other citrus fruits. This flavonoid may function as a laxative, reducing constipation and bloat, according to research on mice. They’re also high in potassium and fiber. (Trusted Source)

10. Warm lemon water

Warm lemon water, especially first thing in the morning, may help minimize bloat and promote bowel motions. The liquid’s temperature has been demonstrated to stimulate the GI tract and increase motility. Lemon “may assist improve the taste and help you drink more water than you normally do,” according to research. (Trusted Source)

11. Yogurt

One of the most well-known probiotic foods is yogurt, which is high in gut-friendly bacteria. Yogurt, unless you’re lactose intolerant, will aid digestion and reduce swelling and bloating.

When to see a doctor

While abdominal bloating and swelling are unusual, they might signify a significant medical problem. Liver illness, inflammatory bowel disease, heart failure, renal problems, and some forms of cancer can all contribute to it.

Bloating that lasts for days or weeks could be a sign of a serious health problem that necessitates medical treatment. If you have persistent bloating that does not go away, you should consult a doctor.

People whose bloating occurs alongside these symptoms should seek medical advice:

  • trouble eating or appetite changes
  • diarrhea
  • vomiting
  • fever
  • weight loss
  • severe abdominal pain
  • bright red blood in the stool
  • black or dark maroon stools

Overview

Finally, the prognosis for bloating is determined by the underlying reason. Bloating is usually caused by minor difficulties that can be resolved with simple lifestyle adjustments or over-the-counter remedies.

If bloating persists or happens in conjunction with other symptoms, people should contact a doctor. The first step toward getting treatment and feeling well is determining the underlying cause of bloating and other digestive disorders.

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