How To Get Rid Of Bloating Fast 17 Home Remedies

How To Get Rid Of Bloating Fast 17 Home Remedies

You just finished the meal, but the meal is not quite finished with you. If You feel an uncomfortably bloated feeling in your stomach and the perception that you suddenly have a big belly that may last for hours.

It's not just to your imagination, these bloating can make you look like you have a bit of the pooch very quickly. The cause of belly bloat is often hard to pin down but simply put, that bloated feeling can be caused by water retention, excess gas, and sensitivities or imbalances in your gut.

It may also be due to an enlargement of the abdomen and a sensation of distention. But don’t worry, there are many remedies that can help you reduce or even eliminate bloating and in today’s article, we will tell you all about these remedies.

From the eating to certain the gut-friendly foods, controlling your meal portions, slowing down your eating to reducing your salt intake and many more. Keep reading to find out more.

1. Reduce Your Workout Intensity:

This may sound strange but sometimes you may feel bloated after the workout. This is due to the increased cortisol in your body from the stress of the intensity.

When your body is in a stressed state, even from the something healthy like working out, it releases the stress hormone cortisol which causes your body to retain the more water than normal.

Pay attention if this is happening frequently. Take another rest day or add in more restorative yoga to help your body calm. You can also add in the more mindfulness or meditation to help your mind calm.

2. Eat Bananas:

When you hear bananas, that first thing that may come to your mind is Potassium. Just 1 medium banana contains 422 milligrams of the mineral, which is essential for the fluid balance and having a flat tummy.

Bananas are too a good source of resistant starch, which can help combat constipation and relieve the trapped gas that causes bloating. To get some most digestive advantages, stick with the bananas that are still slightly green, which contain more resistant starch also less fermentable sugar.

3. Chew Your Food Thoroughly:

Yes, your mom was right! Give your digestive system a head start by the chewing all your food thoroughly especially the foods like meat, dairy, and legumes that are harder to the digest. Chew, when chewing some more, ideally, this means 30 or more chews per mouthful.

Chewing your food well physically mashes the food making it easier on your stomach, and also triggers enzymes to be released via your saliva and digestive juices to break it down further into absorbable nutrients.

4. Breathe Deeply:

Yes, something as simple as breathing deeply can help reduce the stomach bloating. Practising meditation or mindful breathing trains your body to draw out air deeply into the lungs instead of taking short breaths that direct air into the oesophagus.

It also decreases stress and anxiety, both linked through increased sensitivity to gas. There’s a brain-gut axis, so calming your brain helps regulate the autonomic nervous system in the Gastrointestinal tract, which can lead to less gas and lesser bloating.

5. Maintain a Food Journal:

While there are a host of foods that commonly cause the people problems, everyone has different sensitivities. So it's best to observe and note when you are feeling especially bloaty so you can rule things out.

When you run into a hard, puffy stomach quite often, it may be due to certain food intolerances. Keeping a food journal in these cases can help you to go back and see which foods seem to cause these types of symptoms. Avoiding such foods in the future can keep a bloated belly at bay.

6. Improve your Carb Intake:

Fast-absorbing carbs like sugar, white bread, and white rice can raise your blood sugar and insulin levels, flatlining your energy and stressing your body’s digestive system.

Alternatively, like slow-burning carbs like oats, barley, sweet potatoes, and the wild rice, which provide extra sustained energy and help to the reduce sugar cravings. That doesn’t mean easily the digestible carbs are off the table, though.

Try eating fast-burning, high-glycemic-index carbs right after your workout, if they’ll be quickly used up. Focus on the fruits like watermelon, honeydew, cantaloupe, and cucumber for a couple of days for extra bloat-fighting power.

Don’t fall for the low-calorie allure of sugary drinks, though. They're lower-calorie because your body literally can't digest them well which results in Gas, bloating, and, in some cases, diarrhoea.

7. Drink Lots of Water:

Boosting your water intake can work wonders. Water flushes waste out of your system and helps get things moving if you're constipated which is a frequent cause of bloating, especially in pregnant women and new moms.

Don't forget to eat lots of fruits and veggies, because they're about 80 to 90 per cent of water. Oranges, cucumbers also watermelon are great options.

8. Eat Slowly:

One big cause of the bloating is swallowing too much air when you eat. For example, you might gulp air if you snack on the run and eat too quickly, talk while eating, drink from a straw, or down a lot of the soda.

Force yourself to take more time for the meals, skip carbonated drinks, and eat smaller amounts of the food at each sitting. One of the easiest ways to reduce the amount of air you swallow is to chew with your mouth closed.

9. Do Dairy Wisely:

Sometimes dairy products like milk and yoghurt can give you gas. If that is the case, start with small servings and slowly up your intake over time, just as you would with other hard-to-digest foods

You may want to try taking lactase enzymes like Lactaid before indulging in foods such as ice cream and cheese since this will help your body digest dairy products more easily. If gas still gives you grief, try switching to soy or lactose-free foods.

10. Take a Probiotic:

Every healthy gut is packed with good bacteria which help to the breakdown food and prevent yeast overgrowth. However, due to the factor such as stress and medication (particularly antibiotics) levels of good bacteria can get low.

If this happens, digestion and levels of yeast in the gut are affected, both of them which can lead to the bloating. To rectify the, try to take a probiotic supplement. You can also get your probiotic fix from yoghurts, although dairy can be a cause of bloating for some, so be cautious.

11. Exercise Regularly:

To help gas pass through the digestive system more quickly when bloated, try heading out for a brisk walk or jog. Also, try to establish a regular exercise routine as regular workouts help to keep your digestive system working efficiently.

It will also strengthen your core abdominal muscles, which will help to reduce the extent that abdominal muscles relax when gas builds up in the gut causing bloating.

12. Avoid Stress:

One of the biggest precursors to digestive problems and bloating is stress. Your digestive tract can be extremely sensitive to stress hormones, which is why many people experience abdominal pain or bloating during turbulent times in their lives.

To help reduce the bloating, try to manage your stress by experimenting with different relaxation techniques, such as yoga and meditation, to find one that works for you.

13. Reduce Your Salt Intake

Those chips or fries may be tempting, but they are loaded with sodium which causes fluid retention, a big reason you might be bloated. This is because sodium affects the kidneys’ability to rid your body of fluid and waste.

In general, your body needs around 1,300 to1,500 milligram sodium per day, and if you are not careful, you may end up consuming about 7,000 milligrams a day. So, next time you feel bloated, stay away from foods with salt and sodium.

14. Drink Peppermint Tea:

Peppermint is the popular herb for the easing and digestive issues because it contains the active ingredients menthol and menthone, which should antispasmodic and digestive properties. Peppermint also stimulates the secretion of the gastric juices and bile to the help expel gas, creating it a perfect method to the beat and the bloat fast.

According to a study, a combo consisting of 90 milligrams of peppermint oil plus 50-milligram caraway oil in enteric-coated capsules three times daily has been shown to significantly reduce Irritable Bowel Syndrome symptoms. The best way you can use peppermint is in the form of peppermint tea to combat bloating.

15. Limit Hard to Digest Foods:

Cruciferous veggies like broccoli, cauliflower, kale, and Brussels sprouts are packed with nutrients, although your body has to work hard to digest them. This can lead to gas and bloating as they ferment in the digestive tract.

Keeping them off the menu for a few days can help if you’re looking to debloat. You can also kick off artificial sweeteners because they can cause bloat-inducing stomach woes.

16. Massage Your Belly:

This may sound rather interesting and simple but manually massaging your belly can reduce bloating. Massaging your belly in circular, downward motions for two to three minutes can help move air and gas through your digestive tract. It also has the added benefit of being a calming,pre-bed ritual.

17. Don’t Eat Two Hours Before Bed:

Just like eating quickly can cause extra air to enter your stomach, eating too soon before bed can cause gut issues since your body doesn't have enough time to digest before sleep. This can also cause sleep issues, as your body is basically trying to do two things at once.

By making sure you are not giving your body extra work, it can focus on the digesting food that's already in your stomach. This is important in avoiding bloating in the morning as well.

Have you experienced Bloating?

Were you able to tackle it?

Let us know in the comments section below!

How To Get Rid Of Bloating Fast 17 Home Remedies

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