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How To Get Rid Of Abdominal Bloating: 8 Effective Remedies

How To Get Rid Of Abdominal Bloating: 8 Effective Remedies

You mention bloating and pretty much everyone’s reaction will be like ‘Ugh, been there before!’ It happens every now and then, especially after eating or drinking too much, and your belly feels full and tight, often causing pain. It’s annoying but fortunately, harmless, and nothing to worry about. But it’s not always from eating or drinking too much that you feel bloated. There might be many reasons behind it, like the following:

-Constipation
-Gas
-Periods
-Irritable Bowel Syndrome (IBS)
-Lactose intolerance

We already said it’s no cause for concern when you experience the same type of bloating over and over. However, if you notice the bloating is getting worse and you’re experiencing other symptoms like weight loss, fatigue, and blood in stool that might be a sign of a bigger health issue, we suggest you seek medical care. But that’s just the worst case scenario. Most likely, it’s because of gas, food, or ingredients you are intolerant to and that can be easily treated at home.

 how to get rid of bloating
Source: Shutterstock

 

Best remedies that help with bloating

 

1. A low-FODMAP diet

For those constantly dealing with bloating, we think it’s time to completely change your diet. Researchers at Australia’s Monash University, suggest eliminating food that contains certain carbohydrates known as FODMAP – such as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. As complicated as it might sound, these carbohydrates can be found in our everyday products like fructose, lactose, fructans, galactans, and sugar alcohols. These FODMAPs bring extra fluid in the digestive system, leading to bloating and other digestive problems.

 

2. Peppermint tea

This herb contains menthol and menthone that have antispasmodic and digestive properties. Therefore, it has proven effective in soothing the digestive tract. Peppermint also stimulates the secretion of gastric juices, thus helping relief gas and make the bloating go away. British Medical Journal‘s study wrote about peppermint oil’s effectiveness in treating IBS, going as far as saying peppermint oil is much more effective than antispasmodic medicaments and fiber-rich diets. All the more reason to have a cup of peppermint tea!

 

3. Reduce salt consumption

You might like things salty, but sorry to break it to you – sodium might very likely be the reason you have a bloated belly. It causes fluid retention – affecting the kidney’s ability to eliminate the water and waste from the body. While the body only needs 1,300 to 1,500 mg sodium per day, most of the North American diets have up to 7,000 mg sodium consumption per day. On the days you’re feeling particularly bloated, stay away from foods that have salt and sodium.

 

4. Increase ginger intake

Whether you eat it or drink ginger tea – it doesn’t matter, as long as you take it daily. In its root can be found gingerol and shogaol, components that reduce inflammation in your gut, as well as send a message to the muscles and intestines to relax. You could try cutting very thin ginger slices and steep them in boiling water for over 10 minutes, then add honey or lemon for a better taste. Powder ginger roots work as well.

 

5. Drink lemon water

Lemon does much more than just add flavor to the water. Drinking a glass of lemon water after you wake up and after every meal, can be a great help against bloating. Lemon and other bitter foods, stimulate the digestive enzymes and speed up the digestive process – this way, your body breaks down food better, says Frank Lipman. Overall, it’s good to stay hydrated all the time since it helps a lot with bloating.

 

6. Drink less coffee

Yeah, I know, not an easy thing to do but if you want to beat the bloat, at least start drinking less. Coffee increases acid production and irritates the GI tract – both of these cause bloating. I guess it’s true when they say things you love the most, end up hurting you the most! So, taking coffee off the list is not an option, but you can try to reduce caffeine intake and avoid sugar and cream.

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7. Try some yoga moves

Yoga relaxes your muscles and offers relief when your digestive system is all twisted. There are some yoga postures to particularly do when trying to fight off bloating and any pain coming from it. The first one is apanasana – lying on your back and hugging your knees in your chest. Then you can try the downward facing dog and standing forward fold – pretty simple but effective in stimulating the blood flow in the lower half. Try these yoga postures a few minutes for a better result.

 

8. Pop a probiotic

Probiotics are live bacteria that are good for you and your digestive system. A study was published in Gastroenterology & Hepatology, claims that women with IBS took the probiotic strain B infantis for four weeks, and experienced less bloating than those using a placebo. You can also get the probiotics you need with food like yogurt, which is the most common source of probiotics.

Keep in mind: The Possible Side Effects That Might Come By Taking Probiotics

 


Disclaimer: The contents of this article: text, graphics, images, and other materials contained are strictly for informational purposes only. The Content is NOT intended to be used as a substitute for professional medical diagnosis, advice, or treatment. Please ALWAYS seek the advice of a qualified health provider with all the questions that you have related to, or about, a medical condition.


 

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