If your belly feels swollen or if you sense that there is increased pressure in your abdomen, it is highly likely that you’re experiencing bloating. It is a commonly occurring symptom of functional gastrointestinal disorders. However, in some people, it may be caused simply due to their diet or some particular food item that they may be intolerant to. Bloating is generally triggered by excess gas production or disturbed movement of the muscles of your digestive system. It involves the retention of excessive amounts of solids, liquids or gas in your digestive tract. Bloating often gives rise to pain, discomfort and a "stuffed" feeling. It can also make your stomach look bigger.
Since bloating is closely dependent on what or how much you eat, some modifications in your diet and lifestyle go a long way. Let us look at nine proven ways to get rid of bloating.
Most of the gas in your digestive system is produced due to the bacteria in your gut, which acts on food in order to digest it. The remaining gas is just swallowed air. If this gas does not move efficiently through the gastrointestinal tract, it builds up in the intestines, causing discomfort. To reduce the amount of gas you swallow, avoid carbonated drinks, chewing gum. Try drinking through a straw. Exercising and adopting muscle relaxation techniques that eliminate stress and anxiety may also help in getting rid of that stuffy feeling.
Probiotics are sometimes advised for digestive issues because they have numerous benefits in addition to relief from bloating. They help to improve the bacterial environment in the gut, hence attacking the cause of gassiness at its root.
Home remedies are always the better alternative for curing almost every digestion problem, due to the simple fact that they have no side effects. Chewing fennel seeds (saunf) or drinking fennel tea, drinking freshly squeezed lemon juice in water and replacing coffee with caffeine free drinks are some remedies which give natural relief from bloating.
Many different yoga postures that you can do at home, have the power to eliminate unnecessary gas from your digestive system. Not only does yoga relax your muscles and relieve abdominal discomfort, but it also reduces stress and leads to better mental health. Bridge pose, spinal twist and apansana pose are some easy and effective postures.
Dairy products can be a source of intestinal distress and bloating if you are lactose intolerant, that is, if you have trouble digesting lactose, the main sugar present in milk. This symptom only takes as little as 30 minutes to show up after you consume a dairy product. Try eliminating dairy your diet and see the results. Your bloating might permanently disappear.
Cut Down on Sugars and Sweeteners
Sugars and artificial sweeteners are some familiar culprits when it comes to an unhealthy digestive tract. Beans and lentils contain indigestible sugars called oligosaccharides which produce more gas than usual, while being broken down in the intestines. Fructose, a natural sugar present in fruits, when added to processed food, can be difficult to digest. Sweeteners, generally considered to be safe alternatives to sugar, may cause digestive problems in high amounts. Hence, it is best to avoid them.
Water is a liquid that works wonders when it comes to digestion. It facilitates smooth movement of fiber through the digestive system. This reduces constipation, which is another cause of bloating. Drinking hot water hydrates your body thoroughly and also calms the nervous system. This reduces stress and removes toxins from your body, both of which can help remove bloating.
Digestive Enzymes Supplements
Supplemental enzymes work efficiently in breaking down indigestible carbohydrates. For instance, someone who is lactose intolerant can overcome bloating due to dairy intake, by taking a Lactase supplement. These over-the-counter products provide specific relief, depending on what digestive enzyme supplement you choose.
Most of the time, you may feel bloated not because gas is actually building in your abdomen, but because it simply feels like it. The problem is merely sensory. Being stuffed may make you feel bloated, but in actuality, it could be simply because you ate too much. The solution is obviously to reduce the portion size of your meals and avoid overeating. Chewing your food better also helps in eliminating bloating. It reduces the amount of air you swallow along with your food, and also helps you in eating slower, which further helps to reduce food intake and portion size.
Even after taking all precautions and following all healthy eating practices, if bloating still persists, then the cause behind it could be a medical condition. Consulting a doctor is highly recommended in such a scenario.
If you suffer from bloating and gas only occasionally, then for immediate respite, turn to Gas-O-Fast which is natural and comes in yummy flavors like orange, lemon and guava.