Bloating is a common problem that can happen for any age group. It is generally referred to the puffiness or inflammation of the abdomen which causes discomfort. It can be temporary pain or severe. People with functional gastrointestinal disorders frequently experience bloating. It commonly occurs due to trapping of gas somewhere in the gastrointestinal tract. Here are some of the ways how to get rid of bloating.
Bloating usually happens when an excess of gas gets accumulated in the intestine or stomach. It is mostly accompanied by burping, farting, satiety and abdominal discomfort.
There is not much to worry if it follows a periodic pattern but if it happens regularly, one should consult a doctor.
The causes of bloating are very simple, easily treatable and harmless. The best way to get rid of bloating is to determine its cause. Some of the common cause are:
- Dietary Causes: Foods which are high in fiber such as beans and lentils, fruits like pears, prunes often causes bloating. Carbonated beverages, stale foods all cause bloating.
- Digestive Issues: Intestinal disorders such as Irritable Bowel Syndrome, constipation are the most common cause of bloating. Food allergies and sensitivities towards certain foods are the reason for belly protuberance. If you’re lactose intolerance, you will be most likely to experience distention and discomfort.
- Hormonal fluctuation: Women are susceptible to bloating before or during their periods due to certain hormonal changes and water retention. And also during pregnancy, women are more prone to experience distention and bloating.
- Eating too quickly: Those people who eat at fast pace allows in excess air that contributes to bloating. Eating too quickly is also one of the reasons which cause you to overeat because you do not get the signal that you are full until about 20 minutes after you eat which can result in bloating.
Here are some 15 ways to get rid of bloating quickly:
1. Avoid Swallowing Air:
One major cause of bloating is because of air that is swallowed when you eat or drink. Especially while drinking the fizzy drinks, carbon-dioxide gets released from the liquid in the stomach.
Hustling while eating and drinking with straw also lead to an increased amount of swallowed air.
Keeping your mouth occupied with chewing gum and hard candy also cause you to gulp lots of excess air.
Try giving up the suckers and the gum and instead take frequent sips of water.
Plain water helps to keep get rid of bloating and excess air out of your system.
In addition, it also keeps your GI tract moving, explains Alissa Rumsey, a spokesperson for the Academy of Nutrition and Dietetics.
This is one of the most affordable and easiest ways to get rid of bloating. It helps in releasing gas and to relax the digestive tract.
Methol oil is present in peppermint which is useful to relax the digestive tract.
Peppermint is a natural substance which is believed to function in a similar way like a drug called antispasmodics, which helps to reduce muscle spasms eventually helping to get rid of bloating.
3. Use Probiotics:
One of the sources for the production of gas in the stomach is bacteria. There are different types of bacteria present which varies from individual to individual. Taking probiotics supplements can help the bacterial environment in the stomach and get rid of bloating.
Other than just helping in bloating, there are numerous other benefits so it’s worth trying for.
4. Rule out Food Intolerances and food allergies:
In some cases, bloating may result from certain allergies and food intolerances. A doctor consultation may be required to diagnose the allergy and manage the condition.
Food intolerances can lead to the production of excessive gas in the digestive tract. Bloating is very common to those people who have lactose intolerances because they are unable to digest the lactose sugar in dairy products.
For those people, if people bloating happens after a meal then they should keep track of what they eat to know what specific food is responsible for.
5. Sweat it out:
There are some anti-bloating exercises which promote circulation and blood flow and get rid of bloating. Go for a brisk walk, a nice long walk. It will help you deflate your bloat.
Exercises help stool and gas pass out of the colon. Physical activity also releases extra sodium from the body through sweating, resulting in relieve of water retention. If you are a newbie,readour article on
ULTIMATE 7 DAYS BEGINNER’S WORKOUT PLAN to meet or go past the goals you have set.
It is very important to drink plenty of water before or after exercise in order to stay hydrated as dehydration makes constipation more worse.
Try some yoga poses such as Torso twist and Cat cow. These moves help you to stretch and compress the intestine increasing in blood flow to promote movement.
A combination of cardio and yoga will have you feeling back to yourself in no time.
6. Make Ginger your friend:
Ginger is a potent digestive aid that has been useful to alleviate gas, bloating for centuries.
Ginger has long been used in various cultures since the ancient Greeks, to prevent digestive problems and to get rid of bloating. It also helps in relieving menstrual cramps.
Ginger is carminative and it contains several active ingredients including pungent compounds such as gingerols and shogaols which helps to soothe the digestive tract and alleviate bloating, gas and cramps according to James A.
Duke author of “The Green Pharmacy Guide to Healing food.” Ginger calms intestinal activity and expels gas from your digestive tract. In addition, it also thins blood eventually improving circulation which further helps to relieve bloating.
Gingerols in ginger are also known for its pain reliever effect which makes them useful in fighting the stomach pain that often accompanies bloating.
You can just add ½ TSB of ground or freshly grated ginger to 1 cup of hot water to make a tea. This definitely helps to get rid of bloating.
Fennel is an age-old recipe for trapped air. It helps the smooth muscles of the gastrointestinal system relax and reduce bloating, gas and stomach cramps.
One titled ‘Antibacterial and Phytochemical screening of Anthum graveolens, Foeniculum vulgare, and Trachyspermum Ammi found fennel’s essential oil also can work effectively against bacteria that cause indigestion and diarrhea.
Just chewing a tablespoon of the seeds helps to get rid of bloating. However, pregnant or breastfeeding women should probably avoid taking fennel seeds concerning their safety as it is not safe for them.
8. Use essential oil such as Clove Oil:
Clove oil has traditionally been used to treat digestive problems including indigestion, gas, and bloating.
The active ingredients in cloves are also known to stimulate the body enzymes and enhance digestion.
Not only clove promotes good digestion, but they also aid in relieving vomiting and nausea. It is also known to have ulcer fighting properties.
Consuming clove oil after a meal or just chewing some clove can aid in increasing digestive enzymes and helps to get rid of bloating.
9. Eat at regular intervals:
People who miss breakfast and depend on just one cup of coffee for the meal are more prone to bloat.
Irregular eating is one of the major cause of bloating. Digestive tract needs to be moving in order to get rid of bloating. Having food periodically helps the digestive tract to keep moving.
When you don’t eat at regular times each day, it can cause your stomach to overwork resulting in indigestion and bloating. It is possible to get rid of bloating by having smaller meals at regular interval of time.
Read our article on
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Eat every 3-4 hours in order to allow your stomach to properly digest the food. By doing breakfast, lunch, dinner, and snacks on a specific time each day, your body knows exactly when it’s time to eat, which will help prevent overeating and eventually get rid of bloating.
10. Try abdominal massage:
Massage of the abdomen is very helpful to get rid of bloating. It helps to get the bowel moving by moving stool along the inside of your colon.
Place your hand in the abdomen and keep rubbing in the circular motion with a very minimum pressure applied toward the right side of the ribcage and then slowly move towards the left hip bone.
Repeat as necessary in clockwise motion but if it causes any sort of pain, stop it immediately.
11. Decrease the sodium intake:
One of the major reason for bloating is water retention in the body due to the excessive intake of sodium. Not all bloating is a result of gas. Sometimes it is because of water retention.
Too much sodium intake results in immediate water retention because the body needs to keep its sodium-to-water ration balanced to function properly and the body retains fluid to dilute the excess sodium.
Some of the ways to get rid of such kind of bloating are:
To reduce the sodium intake and improve the balance, you need to flush out extra sodium by drinking plenty of water. Go for at least 8-12 cups of water throughout the day to get rid of the bloating.
Try not to have salty food for at least 3 days. Cut down on salt completely.
Increase the intake of potassium after a salty meal helps push out excess sodium to reduce the bloat and bring your body back in a balanced condition.
Some of the potassium-rich sources include tomatoes, spinach, and peas. Or just go for coconut water. Coconut water is known as rich potassium source so it immediately increases potassium level.
12. Decrease portion sizes:
Even if you eat all the right foods, the amount of how much you consume definitely comes into play. Neither too much of food is good nor too less food.
Overstuffing your stomach can make you have a lot of undigested food in your system which can cause bacteria overreaction and therefore worsen your pain. Satiety signals take around 20 minutes to reach your brain and dampen your appetite.
Eating the proper portion of food and eating it slowly helps you to get rid of bloating.
13. Avoid fatty foods:
Fats are incredibly calorically dense while being devoid in essential nutrients.
Though oily foods can make you feel satiated, it usually delays stomach emptying which results in bloating, diarrhea or stomach pain. In general, it slows down your digestion.
Although the specific amounts of fat to be taken will vary for everyone and depends on the person’s sensitiveness, its usually best to take fat as a small topping such as a tablespoon of chia or flax seed over a smoothie, half an avocado on your salad.
14. Decrease stress:
This is one of the determining factors when it comes to having a puffy stomach after eating.
No matter if it’s a small thing or big thing but as soon as you become agitated, your stomach immediately starts reacting.
There is definitely a gut-brain connection, so a stressed mind can manifest in the stomach as a stress-induced disorder such as food allergies, IBS or ulcers.
To soothe these stress-induced disorders, try to add in some techniques in your daily life such as meditation, yoga, reading or exercise. This all will help to reduce stress and get rid of bloating.
Once you notice that your stress levels rising, immediately take some necessary steps before it’s too late.
15. Chew well:
Proper mastication of food is really important when it comes to keeping your digestive tract healthy.
Those people who eat too fast and doesn’t chew foods nicely are more prone to have to bloat. Chewing your foods nicely mixes with saliva which starts off proper digestive processes and makes breaking it down easier.
Take your time to chew your food nicely. Chewing nicely is also linked to reduced food intake and smaller portions so opt for 20 chews or so per bite before you swallow.
THE BOTTOM LINE:
The heavy bloated feeling makes its nearly impossible to feel comfortable so try above mentioned simple ways to get rid of bloating but if you have chronic bloating which becomes a lot worse all of sudden then definitely see a doctor because there is always a possibility of some serious medical condition. However, in many cases, you can get rid of bloating by having a simple change on diet.
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