Bloating is a problem which is commonly faced. There are many ways by which you can treat and cure bloating and prevent it from happening again. Apart from the tips already mentioned above, you can increase your probiotic intake or take a low FODMAP diet. Oil like peppermint oil can help in reducing muscle spasms. Understand what causes bloating in your body and take steps accordingly to get rid of bloating.
Measures required to get rid of bloating:
- Peppermint tea
Peppermint tea eases stomach pains. Its oil contains methanol that has an antispasmodic effect of the digestive track’s smooth muscles. It calms down nerves and soothes the stomach. Drinking a cup of peppermint tea after dinner can help you get rid of bloating.
- Chamomile Tea
Chamomile tea has many properties. It has anti-inflammatory, antispasmodic and pain easing properties. When you feel bloated, you can go for a cup of Chamomile tea. It will help the pain to reduce by reducing the gas that is the main cause of bloating.
Add a few drops of lemon juice or honey to your Chamomile tea for better results.
- Eating too much at a time causes bloating
Eating too much at a time can make you feel stuffed which eventually causes bloating. Big meals can make you feel uncomfortable. Include another meal to your daily dietary intake but do not eat too much in one meal. Chewing food well has more than one benefit. It reduces the size of the food to small particles helps in swallowing the food easily. Besides that, it also reduces the amount of air that is swallowed along with the food.
- Pumpkin eases the effects of bloating
Pumpkin helps in reducing the gas that has accumulated in the stomach. People, who suffer from bloating every now and then, can include pumpkin in their meals. It can be boiled, baked, steamed or included in another dish. Pumpkin has properties that help in digesting the food and on proper digestion. Thus, the gas which causes bloating will be reduced greatly, helping you to get rid of bloating.
- Keep your sugar alcohol intake in check
Sugar free food and chewing gums contain sugar alcohol. Although they are considered to be alternatives to sugar, they can cause problems in the digestive system. These sweeteners reach out to the bacteria which digest them and release gases in the stomach which can cause bloating.
Try to void sugar alcohols such as sorbitol, xylitol and mannitol. Sugar alcohol must not be consumed in large quantities. Also, it is best if you can avoid sugar-free chewing gums because they tend to release gas in the guts that lead to bloating.
- Changes in lifestyle can help you get rid of bloating
Many things can be done to relieve the bloating caused in the guts. Taking a brisk walk after having a meal is a good way to let the food digest. Exercising and physical workouts release hormones that encourage the bowel activity.
- Digestive enzyme supplements reduce bloating
Some over-the-counter products like supplement enzymes help in breaking down indigestible carbohydrates. Such products can be helpful to prevent bloating and cure digestive problems. Some notable supplements are:
Lactase- This is an enzyme that helps in the breakdown of lactse. It helps people who are lactose intolerance.
Beano: This is a supplement which consists of the enzyme alpha-galactosidase. This aids in breaking down carbohydrates which cannot be digested that are contained in many food items.
- Seek treatment for constipation
Constipation is a major cause of bloating. It is a common digestive problem and can have several causes. According to studies, constipation can reduce the symptoms of bloating. Increasing the fiber content in your diet can reduce constipation as it enhances the bowel movement. However, fiber intake can also cause bloating in certain cases. Hence, food that causes bloating must be taken note of and they should be avoided as much possible.
Magnesium supplements can help in this case. Physical exercises, walks after meals can help in the digestion process and thus, prevent constipation.
The common symptoms of bloating are as follows:
- Stuffed feeling with stomach inflated.
- Shortness of breath.
- Abdominal and stomach ache.
- Cramps in the stomach.
- Pain of the upper left side of the chest
- Discomfort feeling
Factors That Cause Bloating:
Here is a list of factors that contribute to bloating.
- Over Eating.
It is one of the common causes that lead to bloating. When you eat a large quantity of food in one meal, it can bloat your stomach. It is advised to eat small portions of food at frequent intervals. That should reduce bloating and also help ease the pain.
- Eating Food That Causes Bloating
Foods that are very spicy, rich and contain fats are a sure way to cause bloating. It makes you feel very full and uncomfortable. Since fat takes the longest amount of time to be digested compared to the time taken by proteins or carbohydrates, it makes your stomach full for a long time. Hence, refraining from such food items will reduce bloating.
- Eating Very Fast
Some people tend to eat their meals very fast. In that process, chewing is compromised. Having large chunks of food and at a fast pace can lead to bloating. Satiety signals take about 20 minutes to reach the brain which then, dampens the appetite. In that way, slow eating can also prevent a person from overeating.
Some other causes are constipation, menstruation, visceral fat, bowel obstruction, gastric distention. If the problem still remains, consider visiting a doctor.