A bloated abdomen is something most people experience every once in a while. It is a common occurrence which takes place as a result of various habits in diet and lifestyle.
A half of the human stomach and intestine are filled with gas at any given time – amounting to about a liter. The air in the belly is the result of the work of microorganisms in your intestines, also called gut flora — bacteria which help the digestive process along. The harder it is for the stomach to digest food, the more gases are produced.
A bloated belly in some people can get really uncomfortable, or even painful. Others, yet, become self-conscious about the way their enlarged stomach influences their appearance.
There are various things you can try to reduce abdominal bloating. Check out these ten suggestions that do not involve excessive exercise.
1. Drink a warm glass of water with lemon juice every morning
A glass of water with lemon juice 15 minutes or a half hour before a meal will help regulate gastric acid, relieving the symptoms of heartburn, and prevents belching and gas formation in the intestine. Lemon is also great for the skin and contains a lot of vitamin C.
2. Ginger tea helps immensely
Ginger calms the stomach and reduces the formation of gas and intestinal activity because with its spiciness, while helping maintain healthy circulation in your body.
3. Eliminate milk and coffee for breakfast
Both milk and coffee stimulate the production of gastric acid and increase acidity. Instead, try replacing your morning coffee with a glass of orange juice and instead of milk, choose yogurt with fruit for breakfast. Yoghurt contains probiotics which helps the bacteria in your stomach digest food.
4. Don’t wash food down
Any drinks during a meal will work to dilute the gastric acid and upset the concentration of enzymes responsible for digestion. Beverages slow down the whole process, and the longer the food is digested for, the greater the amount of gas produced.
5. Don’t drink alcohol on an empty stomach.
Alcohol stimulates the production of gastric acid in the same way as foods such as milk does. So if you’re not eating while drinking, the stomach slows down. This habit might end up in damaged stomach lining, or even killing off the gut microorganisms.
6. Avoid food rich in fat
Fast food remains in the belly longer and it takes a while to digest. The longer foods stay in the abdominal area, the more gases are produced. So if you simply eat less fat, you can avoid both heaviness and feelings of discomfort.
7. Eat slowly
When we eat in a hurry, or talk while eating we tend to inhale more air, which contributes to a bloated belly. Also, when you don’t chew your food thoroughly, or you drink carbonated drinks, chew gum, or smoke, it also leads to swallowing excess air.
8. Don’t eat too many foods rich in fiber
Sure, fiber is an essential part of a healthy and balanced diet, but breaking it down causes our stomach and intestines to produce gas. Fruits, vegetables, berries, and legumes all are rich in fiber, so enjoy them as part of a balanced diet – that way they won’t hamper your intestines’ function in any noticeable way.
9. Relax, sleep well, and meditate
Anxiety and stress are as bad for the stomach as much as they are for any other part of the body. Relaxing and getting a good night’s sleep will go a long way in improving digestion. If you struggle to relax, try some simple yoga techniques which help circulation and will help you unwind.
10. Try a massage
Before going to sleep, use four fingers to massage your navel clockwise and counter-clockwise respectively for 2-3 minutes.