Bloating is not always an aftermath of eating heavy. A number of people will suffer from excessive gassiness even without having a large meal. Bloating may be severe enough to cause abdominal discomfort and distention. Below is a step by step discussion on how to ease bloating. These simple effective remedies for bloating. Will help get rid of abdominal gas fast
What Causes Bloating?
Bloating is usually caused by excessive production and accumulation of gas in the intestines. It may also be due to disturbance in movement of the digestive system muscles. This results in raised abdominal pressure and discomfort. This makes the stomach appear swollen. The major causes of abdominal gas include; intestinal bacteria, certain types of foods and swallowing air.
16-30% of people usually experience regular bloating. While it almost always involves intake of solid foods, bloating may be caused by increased sensitivity. Some people may just have a feeling of excessive stomach pressure even though it is not there. Here are the common causes of bloating;
- Eating too much at a time. Being too full can make you feel bloated. Well, the problem may simply be that you ate too much. People with a tendency to be bloated may experience discomfort from smaller amounts of food compared to those who are rarely bloated.
- Eating too fast increases the risk of bloating after eating. Learn to eat slowly and chew better. This will reduce the amount of air you swallow with your food. It takes up to 20 minutes for the brain to receive satiety signals and reduce appetite. Eating slowly also helps prevent eating too much.
- Swallowed air contributes to bloating. A major culprit is carbonated beverages, chewing gum and drinking through a straw.
- Consumption of fatty foods will make you stuffed unlike protein and carbohydrates. Fats take longer to digest and keeps the stomach fuller for longer. Limit your daily fat intake to prevent bloating.
- Food allergies and intolerance are common causes of bloating. Eating foods you are intolerant to, increases sensitivity and causes production of excess gas. Common foods that cause allergies include; Eggs, Wheat, Gluten, Lactose and Fructose.
While it is usually due to what you ingest, there are other causes of bloating you need to know about;
- Peptic ulcers
- Water Retention
- Premenstrual Syndrome
- Ovarian Cancer
- Uterine cancer
- Colon cancer
- Pancreatic cancer
- Stomach cancer
- Liver disease
- Pelvic inflammatory disease
- Crohn’s Disease
Remedies for Bloating
We all experience bloating at one point in our lives. While this is common, some people may be troubled by it more than others. Bloating may be uncomfortable and at times painful.
If you have stomach gas, try not to hold it in. This may not always be possible, but getting a moment to let them loose will help. Rush to the bathroom and do your stomach the honors. Is gas is not let out, it only builds up and get worse with time. Thank me later.
Home Remedies for Bloating
A few changes in your diet may be the easiest way to beat bloating to help with discomfort and gassiness. Here is how to ease bloating using simple home remedies.
Ginger for Bloating and Constipation
Ginger is one of the top foods good for bloating and indigestion. It soothes the digestive tract and relieve gas. It not only helps with bloating, ginger is also good with premenstrual symptoms such as cramps and gas. Ginger improves blood circulation which further helps with bloating.
It is also an effective pain reliever good for fighting abdominal pain that comes with bloating. You can take it in form of ginger ale, powder or freshly grated.
- In a cup of hot boiled water, place 5 thin slices of fresh ginger. Cover and let it steep for about 10 minutes. Add in a little honey and lemon juice. Take this three times daily to relieve a gassy stomach
- Alternatively, you can chew on a slice of fresh ginger before meals. Grate ginger and sprinkle it on your meals.
- You can also take up to 1g of powdered ginger root daily
DO NOT take ginger if you are on blood thinning medication such as warfarin.
How to Ease Bloating with Tea
Chamomile tea is another effective home remedy for bloating. Chamomile and peppermint make the best tea for gas and bloating. It possesses anti-inflammatory and anti-spasmodic properties that help soothe the stomach lining.
- Boil a cup of water and add in one chamomile tea bag.
- Let it steep for 10 minutes
- Add in some lemon juice and honey as desired
- Sip this tea slowly for up to 3 times daily between your meals
Other good anti-bloating teas include:
- Lemon tea
- Bilberry tea
- Hibiscus tea
- Fennel tea
Chew Parsley for Gas and Indigestion
Parsley is one the best herbs in treatment of indigestion and bloating. It is a diuretic that promotes faster waste and water elimination from the body. This is an excellent property that helps overcome bloating and abdominal gas.
Parsley is an anti-inflammatory that will help cure abdominal cramps that come with bloating. You can simply steep parsley in your tea to relieve gas and reduce water weight. Alternatively, you can just chew on fresh parsley leaves. It is also a good breath freshener.
Eat Bananas to Beat the Bloat
Bananas are a good source of fiber and potassium. Foods high in fiber help reduce bloating and gassiness associated with constipation. Potassium helps regulated fluid levels in the body and prevent water retention.
Eating bananas regularly offers relief from bloating. Eat them as a snack, in desserts or fruit salads.
Pumpkin for Bloating and Constipation
Pumpkin is one of the best foods for bloating. It is a great source of vitamin A and potassium. Pumpkin has low starch and sugar making it an excellent anti-bloating remedy. It is an amazing source of fiber. Eating pumpkin will reduce bloating while helping with digestion and waste elimination.
Eat pumpkin regularly whether baked, boiled or steamed to improve your digestion.
Yogurt and Other Probiotics
Studies have shown that the presence of good bacteria in the digestive tract aid in better digestion. Probiotics are live micro-organisms similar to bacteria found in the gut. To relieve bloating, eat yogurt or any other fermented foods. Pickles and Kefir are good sources of probiotics.
Chewing on some caraway seeds is a good remedy if you suffer from regular bloating. Caraway seeds possess anti-microbial and carminative properties. Carminative foods are those that help soothe the digestive tract and relieve gas. Chemicals carvol and carvene present in caraway seeds soothe the smooth muscles of the stomach lining and promote expulsion of gas.
Chew on a pinch of caraway seeds several times a day. Note that caraway seeds have a slight peppery smell. If you cannot not stand this smell, opt for caraway crackers every morning to prevent bloating and indigestion. Alternatively, you can brew tea using crushed caraway seeds.
Activated Charcoal for Bloating and Indigestion
Activated charcoal is oxidized with hot steam or air which makes it very porous. The pores or spaces in it allow passing of water and air. These spaces trap water, chemicals and bacteria which cause gas production.
Activated charcoal is available in tablet, powder or capsule form. Check the label for recommended dose.
How to Ease Bloating Quickly and Naturally
- Massage- Massaging your lower abdomen is the simplest way to relieve pressure due to bloating. It helps trapped gas to pass through. Lie flat on your back. Use your fingers to massage your stomach in circular motions. Massage for 10-15 minutes to expel trapped gas. You can also do this while standing up (the sitting position traps even more gas within the GI tract)
- Exercise- Being active and engaging yourself in exercises is one of the most effective ways to prevent accumulation of gas. It keeps the intestines active and aids in proper functioning of the digestive system. This can be anything from walking, jogging or swimming. While at it, breathe in through the nose and out through the mouth for better results.
- Reduce stress and anxiety through activities such as yoga.
- Avoid salt- it encourages water retention and increases water weight.
- Avoid drinking through straws as it leads to consumption of air
- Eat smaller meals spread out throughout the day as compared to large meals at a time
- Drink plenty of water, juices and soups
- Chew food slowly and thoroughly. Food that is chewed well is digested faster. It passes through your intestines and body with ease. Do not eat while talking to prevent swallowing gas.
- Avoid starches like bread and pasta just before bedtime. These types of foods cause you to retain water giving you a feeling of abdominal fullness.
- Cut on soda and other carbonated drinks.
- Limit sugar substitutes especially sorbitol found in most candies and chewing gum. Artificial sweeteners can cause stomach gas and diarrhea. Go for real sugars instead.
Is it normal to have excessive bloating during your period? A number of women experience bloating during their period. This is perfectly normal. This is different from the type of bloating that is due to poor digestion and imbalance of digestive bacteria. Menstrual bloating or hormonal bloating is due to fluctuations in hormones. Symptoms of menstrual bloating include excessive gassiness, constipation and cramping.
When does menstrual bloating start? This may happen just before, at the beginning or during your period.
How to Get Rid of Bloating during your Period
Diet and lifestyle changes can help with better hormonal balance in case of painful periods menstrual cycle bloating.
- Reduce or stop taking tea, coffee or alcohol to ease bloating during your period
- Cut down of sugar
- Foods rich in potassium, magnesium, zinc and omega oils are great menstrual bloating remedies
- Include probiotics in your diet
Occasional bloating is normal. However, when it continues to be a problem it becomes a point of concern. If even after making dietary adjustments and trying the home remedies discussed above, it is a good idea to consult your doctor.