Due to the accumulation of gas in the gastrointestinal tract or fluid buildup in the body, the belly feels full, tender, painful, and sore which is known as bloating. It is important to identify the causes in order to find the perfect cure. Digestive issues such as constipation or allergy, improper diet, and hormonal changes are some of the prime reasons for abdominal bloating. So if you’re wondering how to get rid of a bloated belly, read on.
Lifestyle changes for relief from 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 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 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.
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 od sodium in the body.
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 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.
