10 Effective Ways To Reduce Stomach Bloating

Sep 25, 2018

Stomach bloating is a problem for everyone. These 10 methods of decreasing bloating will help you feel better.

Almost everyone in the world is familiar with the feeling of stomach bloating. This bothersome stomach issue causes you to feel an increase in the pressure in your abdomen. Bloating is often associated with a number of other physical and digestive conditions, such as irritable bowel syndrome. It can also occur independently if you have a heavy meal or eat the wrong foods.

Bloating often occurs if you have too much heavy food at one time. To avoid this, make smaller portions of your meals and eat them more slowly. Rather than wolfing down the entire serving, let yourself chew and swallow. Being mindful of your eating also lets you enjoy food more by focusing on the taste and texture. This method has the added bonus of keeping you from swallowing air bubbles.

Green vegetables are extremely good for your body. They provide a great source of nutrients and fiber. With that said, many vegetables have a high raffinose content. This sugar is digested by your stomach bacteria, but its fermentation will cause bloating and intestinal issues.

You don't have to cut vegetables out of your life entirely. In fact, most nutritionists would strongly advise against that. Just eat small servings at one time. You can also shrink the sugar intake through steaming or boiling the vegetables.

When you eat too much salt, your body starts to retain water rather than getting rid of it. This extra water is stored in the abdomen, where you might start to feel like your stomach is ballooning. The American Heart Association recommends that people digest less than 1,500 mg of sodium per day.

It is difficult to avoid salt because so many prepackaged foods and processed foods have high sodium levels. Double check the nutrition facts on your snacks and prepackaged dinners. If you think you've eaten too much salt, you can flush the excess out of your body by drinking extra water.

Bananas are a lifesaver when you're experiencing bloating thanks to over-consumption of salt. The potassium in bananas helps regulate your body's salt levels and flush out any excess water.

Pineapples and papayas both contain enzymes that break down proteins. This speeds the digestive process and helps ensure your stomach digests all of your food fully. After you eat a heavy meal, you can ease potential bloating and constipation by having a dessert serving of pineapple and papaya.

If you eat a heavy meal, the best beverage to drink afterward is a delicious mug of peppermint or chamomile tea. These teas can reduce pain caused by bloating and relax stomach spasms, so you won't experience severe cramping. Chamomile tea has the added bonus of being extremely soothing and relaxing, so you won't be anxious about your stomach problems. For people who don't like the taste of either tea, peppermint essential oil will give you the same effects.

Probiotic yogurt is a great investment to supplement your diet. The active cultures in yogurt help you literally eat the bloating away. Your stomach contains millions of bacteria, some of which might create excess gas in your digestive tract. Probiotics help by regulating gas production. If you're not a fan of sour yogurt, you can add a little jam or honey to sweeten it. Alternatively, you can invest in probiotic supplements rather than eating yogurt.

Sugary alcohols are sugar alternatives used in the vast majority of sugar-free chewing gum and sugar-free foods. While safe to consume, they can cause problems with your digestive tract if consumed in large amounts. When the sugary alcohols reach your lower digestive tract, the bacteria there digests them. This process produces an excessive amount of gas, which leads to bloating and flatulence.

Try cutting back on the sugar-free desserts. Alternatively, you can sweeten your food with natural sweeteners that don't use sugary alcohols. You might even consider replacing processed desserts with delicious fruit, which is both sweet and nutritious.

If you begin to feel bloating symptoms after eating a too-heavy meal, massaging your abdomen might help. You should lay down on a horizontal surface. If you have a significant other, you could ask them for help with the massage, or do it yourself. Gently knead your stomach with your fingers and palms to relax your muscles. This not only relaxes you, but also causes food to move deeper into the digestive system, which will relieve your bloating symptoms.

The majority of people aren't fans of moving after meals, especially heavy meals that sit uncomfortably in the stomach. But if you've eaten too much and feel the bloating symptoms coming on, a fifteen minute yoga break can provide the same usefulness as an over-the-counter medication.

One great thing about yoga is that you can customize your routine to your comfort and ability levels. There are a great deal of different yoga poses that ease stomach tightness, stimulate organs, and move food through the digestive tract. You'll also relax your muscles and increase your flexibility at the same time.

It's astonishing how many people forget to hydrate each day. Some people drink only sodas or thick fruit juices, which don't have a high enough water content to benefit the body. If you're experiencing stomach issues, stop and ask yourself: When was the last time you had a glass of water?

Staying hydrated promotes overall physical health and prevents the body from retaining excess fluid due to dehydration.

These simple tips should help with mild and moderate stomach issues. What methods do you use to avoid bloating?

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!