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Bloating is when your tummy feels a bit swollen after eating. Usually, it’s caused by disturbances in the movement of digestive muscles or excess gas production, making your stomach look bigger than its usual size. Often, it may also cause a stuffed feeling, discomfort, and pain.
Unlike water retention, bloating is different, but they’re often used interchangeably. Bloating involves excessive amounts of gas, liquids, or solids in your digestive system. But, in some people, it’s due to increased sensitivity, and it feels as if there’s increased pressure in the abdomen even if there isn’t.
If you want to get rid of bloating, below are some of the possible ways you can consider:Feeling uncomfortable because you've got a bloated belly that just won't go away is no fun. These tips can help! Click To Tweet
You can take probiotics for IBS or irritable bowel syndrome and bloating. However, some over-the-counter (OTC) probiotic supplements may cause bloating, gas, and gastrointestinal (GI) symptoms.
If you want to make the most out of probiotics, it’s best to consider real foods rich in probiotics instead of supplements.
An excellent addition to your diet is yogurt. You may also eat fermented vegetables. You should be cautious when taking such products because they may contain lots of sugar, which may be counterproductive for gastrointestinal health.
Consider A Stomach Massage
If you don’t like to make dietary changes to get rid of bloating, you might want to try massaging your stomach. Although it may not help much with bloating, it can be a safe way to clear constipation.
If you want to try a stomach massage, it can be done by moving your fingertips in a circular motion over your abdomen.
If you find yourself bloated, try drinking more water. Staying hydrated can soften your stool, making it easier to pass and lessen bloating in the form of constipation and gas.
Good hydration also boosts the mucous secretions in your bowels, as well as your overall bowel motility.
Try Some Yoga Poses
Some yoga poses can be beneficial to reduce bloating. Such can position your abdominal muscles to encourage the release of too much gas from the gastrointestinal tract, which lessens the occurrence of bloating.
Squats and other yoga poses, like Child’s Pose, can help people experience relief from bloating.
Add Potassium To Your Diet
If you regret eating French fries during lunchtime, try to eat a banana. Potassium can help your kidneys eliminate salt, which can be helpful with water retention.
If you don’t like bananas, you can try strawberries and oranges as alternatives.
Never Eat Foods That Cause You To Bloat
Other high-fiber foods can make you produce a considerable amount of gas. Try to keep a food diary to know if particular foods tend to make you more bloated or gassy than others.
Fatty foods can empty your stomach and slow down digestion. This may have benefits for satiety but can be an issue for those who tend to bloat. So, try eating less fatty foods and fewer beans to see if it helps.
Take Peppermint Capsules
Another way to beat bloating is by taking peppermint oil capsules, which can help with gas and indigestion problems.
Usually, manufacturers market them as treatments for the symptoms of IBS, but those who don’t have IBS may also use them to eliminate bloating.
Peppermint also works by relaxing intestinal muscles that allow stool and gas to move along effectively. People must always follow the instructions on the packet. Anybody prone to heartburn must avoid peppermint.
Never Skip The Skin Of Fruits
When eating fruits like pears and apples, try not to peel the skin because it contains insoluble fiber, which is the fiber that aids in digestion by keeping everything moving through your bowels.
Eating such fruits with skin intact may give you regular bowel movements and increase stool bulk.
Rule Out Medical Conditions
In other cases, bloating may lead to a medical condition. To eliminate bloating, you’ll need help from the doctor to manage and diagnose your condition.
Inflammatory bowel diseases, like ulcerative colitis and Crohn’s disease, can cause anyone to experience bloating. IBS may also cause it.
Gynecological conditions, including ovarian cysts and endometriosis, may cause pain, feelings of bloating, and swelling in the abdominal area. Those who have such symptoms must discuss them with a physician.
The doctor can also perform diagnostic tests, such as blood tests, ultrasound, and X-rays, to find other problems.
Cut Back On Dairy
For those who are lactose intolerant, lactose serves as a food source to the bacteria in the colon and is inadequately digested, which produces more gas and bloating sensation.
Since dairy products usually contain lactose, it’s best to avoid them to experience less bloat, especially if you’re lactose intolerant.
Eat At Regular Intervals
Most people experience bloating after having a big meal. It’s possible to avoid it by eating smaller meals throughout the day, which may help keep the digestive system moving.
Swallowing your foods quickly may introduce air into your digestive tract.
Drinking from the straw may also result in swallowing more air, which can cause bloating and gas. People prone to bloating must avoid using straws and try to eat slowly to avoid swallowing air.
Avoid Processed Foods
When you’re pressed for time, processed foods are easy and quick. However, they aren’t doing you favors when it comes to bloating. Typically, processed foods are high in sodium that causes water retention and, thus, a bloated feeling.
If you want something crunchy to eat, you can keep non-bloating snacks handy, like unsalted almonds and carrot sticks.
Level Up Your Ginger Intake
Ginger can increase motility in your GI system. It helps the foods pass more easily through your digestive tract and reduces the amount of time food stays in your gut, so bloating will less likely to happen.
To add ginger to your diet for better gut health, you may sprinkle it over your foods for extra flavor, or you can make ginger tea.
Many people experience bloating. Supplements, exercises, and massages can help reduce or get rid of bloating quickly. You can also try other natural remedies at home and make some simple lifestyle changes to prevent bloating from reoccurring. However, before you try anything to deal with your issues, make sure to consult your doctor first.
What foods make you bloated?
Krystle Cook – the creator of Home Jobs by MOM – put her psychology degree on a shelf and dived into a pile of diapers and dishes instead. She is a wife and mother to two rambunctious boys, sweating it out in her Texas hometown. She loves cooking, DIY home projects, and family fun activities.