Having a bloated stomach surely makes you feel uncomfortable and painful.
With all the gas building-up inside your stomach, your belly will look bigger than usual. Many can relate to that for sure.
What causes bloating? For sure, it’s not always from overeating food.
Is it because your body is retaining too much water? Or it’s probably because of another health issue?
This post explains the causes of bloating and will give you simple natural remedies for dealing with bloating.
What is bloating?
Bloating happens when you are having gastrointestinal distress or organic diseases.
Examples of such gastrointestinal distress include:
- gut hypersensitivity
- altered gut microbiome
- impaired gas handling
- abnormal abdominal-phrenic reflexes
A bloated feeling comes with flatulence, abdominal pain and gurgles, and belching.
Bloating happens, and it’s usually normal. However, it is still an unpleasant feeling mainly that it occurs more often in women than in men.
Causes of bloating
Bloating is commonly caused by diet changes which affect the composition of your gut flora.
For instance, you may have eaten a lot of gas-forming foods causing a disturbance in your gut balance. This then results in gas formation and bloating.
Eating too many salty foods and carbohydrates foods and carbonated drinks can cause bloating as well.
Other causes of bloating are associated with:
- food intolerance
- celiac disease
- irritable bowel syndrome (IBS)
- drug interactions
- weight gain
Bloating tends to occur more in women during hormonal changes and water retention related to their monthly period.
Natural home-friendly remedies for bloating
It may not be easy to feel bloated and gassy. Sometimes, it’s bothersome that it keeps you away from doing things you want to do.
Let’s look at some natural home remedies that will help reduce stomach bloating.
These are easy ways to ease your digestion, flush out excess water, or reduce water retention.
Let’s get started.
1. Eat fiber-rich foods
Foods high in fiber are great for your digestive system.
Dietary fiber promotes digestive health through its modulation of laxation, fermentation, and effects on gut microbiota.
Eat these foods when you have poor digestion.
Start with small intakes to give time for your digestive to adjust to this diet modification. And then eventually increase the consumption in the next weeks.
2. Take probiotics
If you feel bloated that is caused by irritable bowel syndrome (IBS), taking probiotics can help you with gas.
A study examined the use of probiotics, specifically Bifidobacterium infantis.
Researchers found that probiotics can help improve symptoms like bloating of participants with irritable bowel syndrome compared to the placebo group.
You can get probiotics or good bacteria from foods like unpasteurized yogurt, sauerkraut, kombucha, kimchi, and other fermented foods.
If you wish to take probiotic supplements, ask your doctor’s advice before doing so.
3. Get magnesium from foods
Constipated and bloated? Your magnesium levels might drop below normal value.
Magnesium relaxes intestinal walls relieve, and it helps relieve constipation.
If you’re having a bloated stomach caused by indigestion, taking magnesium will neutralize your stomach acid and relax intestinal muscles.
4. Have some potassium
The role of potassium is to help kidney excrete excess sodium that caused water retention.
Potassium balances your body’s sodium level, and that will help you feel less bloated.
Excellent sources of potassium include:
- Sweet potatoes
- White beans
5. Avoid allergy-causing foods and food intolerance
Research shows that eating foods that you can’t tolerate can cause excess gas production and bloat.
Allergies of extreme cases can also cause gastrointestinal distress such as gas. Avoiding allergies is one of the cheapest natural remedies for bloating.
6. Drink more water instead of carbonated beverages
Nothing beats water! The gas released by carbonated drinks will only accumulate in your stomach and cause bloating.
The sweeteners and sugars can also make your bloated. So, you better refill your body with water instead of those cold and refreshing sugary carbonated drinks.
7. Try essential oils
If you feel painfully bloated with irritable bowel syndrome (IBS), essential oils from peppermint, curcumin, and fennel will help relieve it.
The use of peppermint leaf has been traditionally used to treat digestive problems.
Most studies claim that peppermint oil is potentially useful enough to treat symptoms of IBS.
Studies on fennel and curcumin essential oil were tested on 116 participants with mild-to-moderate IBS. The research concluded that the participants experience less bloating and abdominal pain after 30 days.
8. Chew on ginger or peppermint mints instead of chewing gums.
When you chew on gum, you are also swallowing air which accumulates in your digestive tract.
And that gum that you love to eat on contains artificial sweeteners or sugar alcohol which can also form gas and make you feel bloated.
A study suggests that higher consumption of artificial sweeteners can cause gastrointestinal distress such as bloating.
This happens if the bacteria in your gut digest them and produce gas. Avoid items that have sugar alcohols like sorbitol, mannitol, and xylitol.
Choose ginger or peppermints instead. Besides that it won’t make you bloat, it will also give you fresh breath!
9. Stay active
Instead of being a bummer at home, find time to do more physical activity. Get your body moving.
According to a study, increasing your physical activity can help clear the gas accumulated in your intestines and reduce bloating.
You can specifically try these yoga stretches that can relief bloating.
Physical activity can also help move out excess gas and stool, and release extra sodium out of the body through perspiration.
Bloating is occurs depends on different underlying causes. It can be a bothersome and painful experience at times.
Diet and lifestyle modifications can do the trick to overcome this condition.
Avoid foods that can trigger gastrointestinal distress and increase your physical activity to help improve your digestive health.
And try the natural remedies we’ve discussed to help relieve or alleviate symptoms such as bloating.
However, if you are experiencing chronic bloating, you need to see your doctor for a proper diagnosis and prescription of medication.