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| Feeling Bloated | ways to reduce bloating |
Bloating usually happens when gas builds up in the digestive tract and you’re unable to expel it. Gas can be caused by:
Overeating
Swallowing air while you eat or drink
Chewing gum
Smoking cigarettes
Eating certain foods; such as spicy, fried, or fatty foods
Other causes of bloating include:
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Constipation: a condition characterized by bowel movements that are tough or happen less often than normal.
Gastroparesis: a condition that causes delayed stomach emptying.
Gut sensitivity: intolerances to certain foods, or irritable bowel. syndrome.
Small intestinal bacterial overgrowth: a medical condition in which a person has an unusually large population of bacteria in their small intestine.
ways to reduce bloating:
Take an Epsom salt bath.
Woman pouring Epsom salt into the bath
The simple lifestyle shifts in the Eat Sleep Burn ugly belly fat…
Relaxing in any tub is always nice, and adding two cups of magnesium-rich Epsom salt may help deflate your belly more effectively by pulling excess water out of your body. Your body will absorb the magnesium, which is an electrolyte, which can help displace the extra water your body is retaining. To avoid dehydration, only do this ritual once a week.
Eat a banana.
Woman eating banana
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Bananas are packed with potassium, a nutrient that helps regulate fluid balance to flatten belly bloat. (It’s just one of the amazing benefits of bananas!) The potassium offsets the effects of sodium in your diet, which is a common cause of water retention. And bananas won’t just help you beat bloat overnight; An Anaerobe study found that women who ate a banana as a pre-meal snack twice a day for 60 days experienced a 50 percent reduction in bloating.
Avoid certain veggies.
High and low fodmap food examples
Even though they’re filled with health-promoting nutrients, foods that are high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) also contain sneaky belly-bloaters that may be contributing to your ever-clinging food baby. The culprit is poorly absorbed carbohydrates and sugars. When your body ferments these carbs in your gut, it produces gas, which causes bloating. Avoid foods like…
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White onions
Artichokes
Broccoli
Cauliflower
Brussels sprouts
Cabbage
Don’t chew gum.
Chewing gum
Shutterstock
Not only does chewing gum cause you to swallow tummy-bloating air, many gums also contain sugar alcohols and artificial sweeteners like sorbitol and xylitol. Because these sugar alcohols are not absorbed by your body, they can cause discomfort and bloating, according to a Clinical Nutrition study.
Eat This! Tip: If you need to have something to chew on, go for an organic gum variety like Glee gum or Simply gum instead.
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They’re still low-cal, but they don’t use those sweeteners that’ll make you puff up. If that makes you cringe, then you’ll definitely want to see the most horrifying things found in food!
Eat dinner early.
Woman eating salmon
Travis Yewell/Unsplash
Intermittent fasting is increasing in popularity because of it’s science-backed weight loss benefits. For most of us, not eating for 16 hours in a day doesn’t seem like an appealing prospect. But here’s a secret: You actually fast every night, while you’re asleep—that’s why they call the first meal of the day “breakfast.”
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The longer you can stretch out that period of fasting, the fewer calories you’ll take in. The fewer calories you consume, the less opportunity you have to eat something that will bloat your stomach.
Cut off food intake by 7 p.m. or 8 p.m. at night, and delay breakfast a little further into the day.
Make sure you have at least 12 hours between your last meal tonight and your first meal tomorrow. You’ll give your digestive system time to recover, and deflate your bell
Another method is to eat the bulk of your calories before 3 p.m. You’ll be more likely to have a flatter stomach than your splurge-at-dinner peers, says a 2013 International Journal of Obesity study.
Have a high-protein breakfast.
High protein keto breakfast of bacon and eggs
Once you have awakened your digestion, start your day of eating with a burst of protein. We all get distracted or busy through the day, but a high-protein breakfast will prevent surprise mid-morning or early afternoon energy crashes that leave us reaching for a quick jolt of energy via ultra-processed foods that are high in bloat-inducing ingredients like excess sodium.
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Eat This! Tip: Add a morning protein shake or a breakfast of eggs and nut butter waffles. The goal: don’t leave the house without first loading up on at least 15 grams of protein.
Make ginger tea.Sliced ginger and ginger root on wooden cutting board
A sluggish digestive system equals a slower metabolic rate. Wake up your innards by starting the morning with a cup of ginger tea.
This fast-friendly drink will help improve the digestion and elimination of your food, according to a 2000 study, and is a key part of The 7-Day Flat-Belly Tea Cleanse. Another reason for your bloated belly is inflammation, which is often brought on by spicy foods, dairy and chemical additives.
According to numerous studies, ginger, traditionally used to ease stomach pain, blocks several genes and enzymes in the body that promote bloat-causing inflammation. Not a fan of ginger? There are plenty of other teas that make great bloating remedies.
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Try yoga poses Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.
Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.
Use peppermint capsules Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.
Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively.
People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.
Peppermint capsules are available to buy over the counter (OTC) at drug stores or online.
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Try gas relief capsules Simethic one pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.
People can find gas relievers in drug stores or online.
Try abdominal massage
Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:
Placing the hands just above the right hip bone.
Rubbing in a circular motion with light pressure up toward the right side of the ribcage.
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 causes any pain, it is best to discontinue it immediately.
Use essential oils A study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.
People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.
Take a warm bath, soaking, and relaxing The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.
Long-term solutions for bloating Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.
People can use these simple steps to try to prevent bloating in the long-term:
Increase fiber gradually Increasing fiber intake may help to treat bloating.
Eating more fiber helps to prevent constipation and bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams (g) for females and 38 g for males.
However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloat. People may notice adverse effects from eating more than 70 g of fiber a day.
When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet.
Replace sodas with water Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.
Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.
Avoid chewing gum The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead.
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| Feeling Bloated | ways to reduce bloating |
Here are my 4 top secret ingredients help flush excess fluids out of your system.
Dandelion Greens/Tea:
full of beneficial vitamins A and K, plus important minerals like iron and calcium, they also have gentle diuretic properties. This means that they help flush excess fluids out of your system.
Ginger:
used to help fight nausea and indigestion all over the world. Scientific research also suggests that ginger can help soothe tense digestive muscles and reduce gas and bloating.
Black Pepper:
it stimulates the release of your body’s digestive enzymes, which are responsible for breaking down the food we eat.
It also helps your body absorb nutrients more easily, and can help improve blood-flow to your GI system. So go ahead and sprinkle on more of that fresh black pepper, it’s good for you!
Ceylon Cinnamon:
cinnamon can help with gas, heartburn.
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