Do you feel bloated right after having meals? If your answer is yes, then you must read this article till the end.
Are you bloated? (what is bloating?)
Do you want to reduce bloating in the stomach? First, let’s understand what bloating is-
If you have no idea what bloating is and how it happens, don’t worry we will clear all your doubts here, first let’s understand what is bloating –
A lot of people are dealing with loose belly problems, where the belly sticks out and they don’t like how it looks. Some people also experience pain in the loose belly. If this is the case with you then, it simply means that you are bloated!
When you feel as if you have had a big meal and your stomach is completely full. Your stomach feels full and tight like there’s no room left in there. Your stomach will also look bigger. And you might experience pain and discomfort because of the bloating.
Most people experience bloating at a certain point. The causes may vary but the problem is the same. Simple lifestyle changes can help reduce bloating in the stomach and can also help lose weight.
Abdominal bloating is a condition when the abdomen feels full and tight. It occurs due to the presence of gas in the gastrointestinal tract. It makes the belly look bigger. There could be many reasons for it like overeating, periods, lack of physical activities, constipation, hormonal changes, fizzy drinks, too much salt or sugar.
Why bloating happens?
The main cause of bloating is GAS and AIR
The most common cause of bloating is GAS, especially when you finish your meal. Gas builds up in the digestive tract when undigested foods get broken down in the digestive system. Or It can also cause when we swallow air.
Swallowing air does not mean breathing through the mouth, we all swallow air when we eat or drink and that can also be the cause of bloating.
Some other reasons can be:
- Swallowing air
- Chew gum
- Eating too fast
- Menstruation (in some women)
- Weight gain
Symptoms of bloating?
Here are some symptoms for you to identify your stomach bloating :
- Stomach pain
- Feeling discomfort
- Pain in belly
- Abdominal rumbling
- Belch frequently
And Severe bloating may occur along with other serious symptoms, such as blood in your stool. In case you experience blood in your stool- contact your family doctor or go for proper medication. And start eating foods to reduce bloating.
Here are the top 5 home remedies to reduce bloating
1. Increase in fiber
Change in diet is your savior in many diseases. The increasing fiber content in your diet is proved to be useful in preventing constipation and bloating. so, I would suggest eating fiber foods to reduce bloating quickly.
Fiber is an important component. It is found in wheat, oats, fruits, vegetable, etc. An adult should consume 25 – 38 gms of fiber per day.
An important thing to note is that we should not consume more than 70gms of fiber a day. We should not increase our fiber intake vigorously. We should increase it slowly otherwise it would cause more bloating.
2. Exercise, exercise and exercise
Exercise is the best remedy in every case. Bloating can be reduced by regular exercise. You don’t need to hit the gym or have to do long cardio sessions, simple brisk walking can also be useful to reduce bloating in the stomach. It can help in bowel movement and hence releasing extra gas and stool. It gives fast relief from gas pressure.
You can also perform some yoga poses to release extra gas from the tract. Some of the best yoga poses to reduce bloating are child pose, happy baby pose, etc.
3. Abdominal massage
Massaging the abdomen can also reduce bloating in the stomach and improve bowel movement. For massaging rub your hands lightly from the right hip bone towards the rib-cage in a circular motion. Also, rub across the upper belly. It will speed up your bowel movement and help in reducing bloating. It will remove the extra gas from your tract.
4. Sip herbal teas
Sipping hot herbal teas can also help in reducing bloating and releasing extra gas from the abdomen. Herbal teas like green tea, chamomile tea, black tea, lavender tea, ginger tea, lemon tea, peppermint tea, fennel tea are useful(can be called foods to reduce bloating). It will regulate your metabolism and combat bloating symptoms.
5. Don’t overeat
Overeating is the main cause of bloating and gas. If you have your meals and feel bloated, then divide your meals into smaller portions. It will make you feel comfortable. Also, chew your food properly and eat slowly. It will also aid in digestion and hence improving bowel movements. Or rather eat foods to reduce bloating.
10 ways to reduce bloating?
So, if you are sure from the above information’s that you are bloated then, you must have this question in mind- How to Reduce bloating fast in the stomach.
Just Follow these:
- Stop overeating
- Avoid Swallowing Air and Gases.
- Don’t Eat Foods That Give You Gas.
- Rule out Allergic foods
- Try a Low-FODMAP Diet.
- Cut down on salt
- Be Careful With Sugar
- Control your alcohol consumption.
- Don’t Be Constipated
- Replace soda with water
Some short term ways about how to reduce bloating fast
If you are looking for instant help, then follow these routines and reduce bloating quickly.
- Cut your salt and sugar intake. It will reduce bloating to a great extent.
- Avoid fizzy drinks and sodas so that it will reduce gas in your GI.
- Stay hydrated. Drink water at regular intervals. It will improve bowel movements and will save you from constipation.
- Stay active throughout the day. Leave your sedentary lifestyle.
- Drink warm water as soon as you wake up.
- Try relief capsules
- abdominal massage
- A warm bath
- Essential oils.
- Go for a walk
- Peppermint capsules.
These methods could be really helpful to reduce bloating in the stomach and getting relief from constipation. A lifestyle change is always a good step in improving your life. Not only bloating but these remedies will also help in losing weight, improving your metabolism rate, removing acne, flushing out toxins, and many more. Hope you will find it useful.
“Foods to reduce bloating
- green tea
Home remedy to cure bloating
(foods to reduce bloating)
- Peppermint Tea:
- Lemon Water:
- Chamomile tea:
Peppermint Tea– Peppermint is an herb often used to relieve digestive issues, including IBS. It has long been used as a natural remedy to treat the intestines, relieve the abdominal pan, bowel syndrome, digestive disorders, and reduces bloating.
Ginger– Ginger is a popular digestive aid. Which can be used to cure different stomach-related issues like gas, bloating, and stomach pains. Ginger naturally stimulates the body’s digestive enzymes, and is an anti-inflammatory, helps to relieve inflammation.
Turmeric– Turmeric is used in ayurvedic medicine as the most effective digestive healing agent. Because of its antioxidant and anti-inflammatory properties, turmeric can also contribute to healthy digestion. Turmeric is known to combat indigestion, bloating, and gas.
Lemon Water– Lemon water is the best fluid option to reduce bloating. It relieves the painful symptoms that accompany indigestion, and even reduce the risk of burping and bloating resulting from excess gas production in your gut. Combining lemon with warm water can help to reduce salt and water retention in the body.
Fennel– Fennel seeds are very effective on digestion. These seeds have a unique compound element that relaxes GI spasms. It also allows gas to pass and relieves bloating. Fennel seeds can be easily found in bread, sausages, and other meat dishes.
Chamomile tea -Chamomile tea contains special ingredients that help to soothe intestinal and stomach muscles. It relaxes GI muscles to help dissipate the gas that causes your stomach to bloat and also helps to ease the stomach discomfort and pain.
Coriander– coriander seeds aids inefficient digestion, by helping to produce digestive enzymes that aid in the breakdown of foods. Coriander prevents gas and bloating, relieve indigestion and heartburn, and ease stomach cramps. Direction to use: Mix a handful of roasted coriander seeds to a glass of chilled buttermilk, stir well and slowly drink it.
You can also check this video for a better understanding-
So, these are the foods to reduce bloating quickly. Wanna know more about foods to reduce bloating quickly? You can mention this in the comment box and we will bring more helpful content for you.
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