Let’s be straightforward. We are going to talk about how to prevent bloating in this article. No beating around the subject matter. Call it whatever be it gas, breaking wind, farting, bloating, flatulence, air attack, or belch but we are all referring to the same uncomfortable situation.
Usually harmless, bloating can be uncomfortable in more ways than one. It is also a symptom rather than an illness itself. Because there are so many possible causes there are many ways to treat or prevent it. You can easily prevent bloating with some simple natural remedies.
Abdominal bloating is when the abdomen feels full and tight mostly after eating. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. A bloated belly looks larger than usual and it may also feel tender or painful. It can develop as a result of poor diets, high levels of stress, need for daily medications and exposure to various pollutants.
Natural Remedies to Prevent Bloating
Thankfully, there are some easy at-home remedies to prevent bloating. Below is a list of them!
1. Let Them Loose
Don’t try to hold it when your stomach is bubbling angrily. If you have gas, try not to hold it in. This isn’t always possible of course, but if you could nab a moment to yourself or run to the bathroom you’ll do yourself a favor. The air has to come out some way. Because if not, it’s only going to build up and get worse.
2. Regularly Sip on Water
Making sure you’re properly hydrated is obviously good for your health. But drinking water throughout the day can also prevent constipation. This in a long way can help prevent bloating as well. Drink a 16-ounce glass of water half-hour before you eat.
3. Regular Physical Exercise to Prevent Bloating
Diet and exercise go hand-in-hand and these combined make one of the most powerful remedies for a vast amount of ailments. A little daily dedication is going to help you greatly when it comes to feeling good. It will help your gas too, because gas is often caused by either lifestyle and/or diet. If you exercise and move you are keeping your digestive tracts motility trucking along and expelling gas at a rate that won’t blow you away. A jog or walk around the block for 15 to 30 minutes can be helpful.
4. Eat Smaller But Frequent Meals
Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day. This can help to keep the digestive system moving. Eating smaller meals can be very useful to your health in general. It reduces the amount of air you swallow with the food and also makes you eat slower. This is linked to reduced food intake eventually helps prevent bloating.
5. Chew Food Thoroughly to Prevent Bloating
Gas is created, in most cases, by food that we’re having a hard time breaking down. If you chew your food thoroughly you’ll digest it faster. It will also pass through your body with ease. This means it’s not sitting in your intestines causing more and more bloating that builds up and needs to be expelled.
6. Reduce Intake of Salt
Another effective way you can prevent bloating is by reducing salt intake. Because sodium causes fluid retention. This can be responsible for causing bloating. If your body is susceptible to stomach bloating, keep a check on your salt intake and also avoid junk foods which have high salt quantity.
7. Limit Intake of Alcohol
Enjoy that glass of wine with dinner but only if you really need it. Alcohol can dehydrate you, which tells your body it needs to hang onto water. That makes you puffier. So the more you drink, the more likely you are to wake up with a bunch of stomach bloat.
8. Avoid Eating Foods That Contain Gas
Try keeping a food diary to figure out if certain foods tend to make you more gassy or bloated than others. Many of the foods we eat today just spell trouble. Caffeine laden beverages, sugary sweets, fatty fried foods, and a number of other unsavory edibles causes bloating. While it is without a doubt best to avoid these unhealthy triggers, healthy foods such as beans, lentils and broccoli can cause gas too, thanks to their high fiber content. You can try to limit yourself when it comes to healthy culprit foods, but really focus on the unhealthy ones. You’ll feel better overall, and if you’re gassy, at least you know its natural gas.
9. Avoid Excess Fried Foods
Fried foods are delicious yes! But nothing will make you feel more bloated than eating huge amounts of fried foods such as a cheeseburger. Because, mostly these foods are hard for your body to digest, causing your stomach to bloat.
10. Eat High Fibre Diet to Prevent Bloating
Fibre will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation. This normally leads to bloating. Besides, eating too much fiber too quickly can also have the opposite effect. This can actually cause you to become bloated and gassy. Examples of fibre-rich foods includes; broccoli, lentils, avocados, blackberries, pears, oatmeal.
11. Massage Your Belly
Next time you feel bloated, try massaging your stomach in the direction of your GI tract. Press your fingers right near your right hip; slide up toward the ribs, then across and down near your colon in a circular motion. It sounds weird, but this movement can help evacuate gas and relieve your stomach.
12. Increase Your Potassium Intake
Consuming potassium is a great remedy to prevent bloating. Because it helps in flushing out excess salt from the body and maintains fluid balance. You must eat avocados, legumes and green leafy vegetables as they are a few excellent sources of potassium.
13. Take Probiotics to Prevent Bloating
Probiotics are good bacteria that live in the intestines. Making probiotics a regular part of your diet can help keep the bacteria in your gut happy. It will help regulate your digestive system and also prevent bloating, says the Cleveland Clinic. Probiotics includes foods such as kefir, yogurt and other fermented foods. You can also talk to your doctor to see if supplements are an option.
14. Avoid Chewing Gum
Chewing a piece of gum isn’t the smartest idea. This is because, chewing food for that long and frequent causes excess air to get trapped in your GI tract. This leads to stomach bloating, so opt for a healthy snack instead. If you need to freshen your breath, use ginger or peppermints instead.
15. Practice Tummy Stretches in Bed
Get your digestive system on track in the morning when you wake up. To do this, lie on your back with both knees tucked into your stomach for a few minutes. Then, relax your belly by slowly twisting your legs from side to side. The movement will help soothe your belly and also prevent bloating. Also, calming your nerves does a whole lot of good when it comes to resolving stomach troubles.
16. Avoid Carbonated Beverages
Carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach. Artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.
17. Check Your Medication
Certain medicines can result in stomach upsets that lead to gas and bloating. Examples can include aspirin, antacids, and the combined contraceptive pill. However, under no circumstances should you stop taking prescribed medications without seeking medical advice. If bloating is severe, speak with your doctor to discuss any potential alternatives.
18. Limit Artificial Sweeteners to Prevent Bloating
Artificial sweeteners may seem like a better alternative to sugary foods, but the truth is they might not be the best option for your stomach. Because, many people have a hard time digesting artificial sweeteners. Yes, you may be cutting back on actual sugar, but you could end up dealing with excess gas or diarrhea as a result.
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