A lot of factors can cause belly bloating and discomfort. You might experience one of these factors at least once. Belly bloating pain can be severe. But there are some safe methods that can help you get rid of belly-bloating.
Eating too much food and salty food especially during holidays cause belly bloating. Also, swallowing air when you are nervous or stressed and drinking too much water cause bloating. Moreover, health issues, water retention, intestinal gas,
What also can cause bloating is period and premenstrual syndrome (PMS). Bloating is one of the most common symptoms of PMS and perimenopause.
Bloating makes your belly look bigger which is embarrassing. It also causes pain and a feeling of fullness. You can get rid of belly-bloating by trying out some simple tips and making lifestyle changes.
So, I brought to you today 10 simple and easy tips that can prevent stomach bloating.
How To Get Rid Of Belly Bloating
1- Probiotics
You can find probiotics in some food such as yogurt. Yogurt has many health benefits as it can help lower blood pressure. Yogurt can reduce the symptoms of irritable bowel syndrome. It also reduces gas and helps you get rid of bloating. Moreover, taking probiotic supplements can improve gut health and reduce bloating symptoms.
So avoid drinking milk, soy milk, or coffee in the morning for breakfast. You can have yogurt instead. But eat plain yogurt with no sugar or corn syrup added. You can add fresh fruits or vegetables to it. Yogurt makes you feel full and takes a longer time to digest.
2- Eat Slower And Avoid Chewing Gum
Sugar in chewing gums may cause stomach bloating. When you chew gum, you swallow air which causes bloating, gas, and stomachache. Also, sugar-free chewing gums can cause digestive issues. Sugar-free products contain sugar alcohol as an alternative to sugar which can cause bloating and gas if consumed in large amounts.
Eating food fast and drinking from a straw can cause digestive problems. You swallow more air when you don’t chew food well. Also, drinking sodas cause bloating.
Overeating or eating a big meal causes bloating and other digestive problems. To avoid this eat six small meals per day.
Drinking enough water helps relieve constipation. So you should eat slower and chew your food well. And you should not also use straws and drink water instead of soda. This helps prevent air swallowing that causes bloating and gas.
3- Healthy Food
A healthy diet is the best remedy for any health problem. Healthy food contains all the nutrients that your body needs. So add vegetables, fruits, and grains to your diet. Grains such as oats are rich in fiber which prevents constipation and bloating.
Vegetables are also full of fiber that helps your body to digest well. But avoid gassy vegetables like broccoli and cabbage. Also, overeating fiber can cause bloating instead of helping you get rid of it. Women should eat 25 grams of fiber a day while men should eat 38 grams of fiber a day. Eating more than 70 grams of fiber can cause digestive problems.
Fruits contain water that helps relieve bloating and keep your body hydrated. But some fruits like apples and pears cause bloating. They contain fructose ( fruit sugar ) that causes belly bloating. It’s hard for some people to digest fructose. But you can eat other fruits such as bananas, cantaloupe, and oranges.
Blueberries, raspberries, and strawberries are high in water content that can treat digestive issues. They also contain fiber and antioxidants that help reduce bloating. Moreover, berries relieve gas and constipation So add them to your diet to improve digestion.
Also, avoid greasy food, high sodium food,
4- Food Allergies & Intolerances
Food allergies and intolerances are some of the most common factors that cause digestion problems, bloating, respiratory problems, and skin rash. There is 8 common food that is responsible for causing 90% of allergy reactions. The most common food allergies include:
- Milk.
- Eggs.
- Wheat.
- Tree nuts.
- Peanuts
- Fish.
- Soy.
- And, shellfish.
Lactose is a sugar found in dairy products like milk. It causes digestive problems like bloating, abdominal pain, and diarrhea. People who have lactose intolerance their body struggle to fully digest lactose which causes gastrointestinal symptoms. Also, eggs cause bloating, gas, Skin rash, and respiratory problems.
Gluten is a protein found in wheat, barley, rye, and other grains that can cause indigestion and bloating if you are intolerant to it. Also, fructose in fruits causes bloating, indigestion, fullness, and diarrhea. People with fructose intolerance are unable to fully digest fructose ( fruit sugar ) which causes digestive problems.
Food allergies affect about 5% of adults and 8% of children, unfortunately, this percentage is increasing. So if you think you have a food allergy or intolerance, you should consult a doctor immediately.
5- Try Healthy Herbal Teas
People have used herbal teas as natural remedies for centuries due to their beneficial properties. Herbal teas can help ease pain, relieve constipation, and reduce bloating. They also help relieve stress and relax abdominal muscles. So here are some herbal teas that can help:
Peppermint tea
This tea is super popular due to its beneficial effects on health. Peppermint has antiviral, antimicrobial, and antioxidant properties that can improve digestive tract health. Two studies showed that a fixed combination of peppermint oil and caraway oil can improve dyspeptic symptoms better than a placebo. Another study showed that peppermint oil can improve abdominal pain. And it can also reduce irritable bowel syndrome symptoms.
Chamomile tea
Usually, chamomile tea is used as a natural remedy to reduce abdominal pain and gas. Chamomile tea can improve your health due to its therapeutic and preventive properties. It helps relieve nausea and vomiting & treat inflammation, diarrhea, and ulcers. Also, animal studies showed that chamomile contains anti-inflammatory and antioxidant properties that can ease stomach pain and fight ulcers. But we need more human studies to confirm the results.
Fennel tea
This herbal tea helps you get rid of belly-bloating and relieve constipation. Fennel has antimicrobial, anti-inflammatory, and antiviral properties. Fennel tea can also relax abdominal muscles and reduce gas. An animal study showed that fennel extract can fight ulcers which can cause bloating and digestive problems. But human studies are still needed to confirm its benefits.
Ginger tea
Fortunately, ginger tea treats dyspepsia and constipation. It can also ease abdominal pain. Ginger extracts speed up gastric emptying and reduce intestinal spasms. Additionally, ginger extracts help relieve nausea and vomiting. We still need more studies to confirm ginger tea’s benefits on health as most studies were held on ginger extracts.
Avoid carbonated drinks because it contains too much sugar which worsens bloating. Also, carbonated drinks increase the risk of diabetes. And they make you gain weight. Moreover, sugar and toxins in alcohol cause digestive problems as they cause face and belly bloating.
6- Lemon Water
Lemon water can help reduce water retention in your body. It’s a simple homemade remedy that can reduce bloating as they’re a natural diuretic. Lemon is also rich in vitamin C, potassium, and fiber which is good for your body. So drink a cup of warm water with lemon daily during or after meals.
7- Consider Trying A Low-FODMAP Diet
People with IBS suffer from bloating constantly, and 60% of patients believe bloating is the most disturbing symptom of IBS. Studies showed that a low-FODMAP diet improves the symptoms of IBS in at least 74% of patients. FODMAPs are short-chain poorly absorbed carbohydrates found in some food. High-FODMAP foods cause belly bloating, flatus, and abdominal pain.
Studies showed that a low-FODMAP diet appears to be an effective approach to reduce the symptoms of IBS especially bloating. High-FODMAP foods that you should avoid are like:
- Apples.
- Bears.
- Watermelon.
- Onions.
- Garlic.
- Broccoli.
- Cauliflower.
- Cabbage.
- Wheat.
- Artichokes.
Following this diet can help you get rid of belly-bloating and other digestive problems.
8- Massage Your Stomach
Massage relieves indigestion symptoms like bloating. It helps reduces gas and bloating. Also, it reduces water retention and eases the pain of your upset stomach. Watch this video to learn how to massage your stomach:
9- Exercise
Physical activity and exercise help release gas and relieve constipation. Going for a walk daily can stimulate digestion. Walking can also allow stool to move through the colon out of your body. Moreover, yoga poses can relieve gas which helps reduce bloating. A Child’s pose, knee to chest pose, and happy baby pose can pass a buildup of gas that causes pain and cramps.
Meditation helps you clear your mind and ease stress and anxiety. During meditation, blood circulation and oxygen levels are doubled. This helps aid digestion, decrease bloating, and relieve constipation. Meditate for 15-30 minutes daily to calm your mind, body and to feel relaxed.
Also, during exercise, your body sweats and gets rid of extra sodium which reduces water retention. But don’t forget to drink water after working out to keep your body hydrated.
10- Relax
When you’re overwhelmed with thoughts, you suddenly feel something wrong in your gut. You may experience bloating and cramps because your stomach doesn’t digest food the way it should be. So now, instead of having one problem, you have two problems that you have to deal with.
Stress can cause digestive disorders and severe pain. You should reduce stress and anxiety levels to reduce bloating. To relieve stress, take a warm bath and try to clear your mind. Also, drink a cup of peppermint tea or chamomile tea to help you relax. Don’t eat sweets as they can make things worse. Physical activities can also help reduce stress and anxiety levels.
When To See A Doctor
Belly bloating could be a sign of a serious health problem. Some health conditions like kidney problems, liver failure, and inflammatory bowel disease could cause bloating. Consult a doctor if you experience bloating along with the following symptoms:
Also, if you’ve performed surgery and experienced bloating after it, see your doctor immediately.
Your doctor may recommend tests, abdominal ultrasound, or endoscopy so he/she can know what’s going on inside your stomach. The doctor may prescribe antibiotics or gas relief capsules to relieve gas. He/she will discuss the treatment plan with you.
Chronic bloating could be your worst nightmare as it makes you feel uncomfortable. Bloating could be a sign of a serious health condition that needs medical attention. But usually, some lifestyle changes can reduce belly-bloating. Also, there are some helpful tips that you can follow to get rid of belly-bloating.