Bloating of the stomach can be quite embarrassing and uncomfortable. Bloating is caused by the combination of a buildup of gas in your intestines and your body retaining lots of water. We are going to give you a few tips and tricks to reduce bloating fast because we know how unattractive that puffed out belly can be. Most of the time, this simple problem is caused by certain foods or a specific monthly cycle, but can be caused by a more serious condition. If you try the methods on this site and the problem seems to persist, consider visiting a professional doctor for better advice and medicine.
Foods that cause bloating
Probably the best way to relieve your stomach from those terrible gastrointestinal pains is to simply prevent them from happening in the first place. Start by knowing which foods to not eat at specific times of the day. For starters, milk and lactose products are a big offender of bloating and farts. Simply put, try to consume less milk or milk products throughout your day or consider taking lactase enzyme supplements. Lactaid and Dairy Ease are great at reversing this common problem of people who are lactose intolerant.
Try to include more fiber in your daily diet to prevent your stomach from bloating. High fiber foods are great at lessening the gas production inside your stomach during digestion and will prevent future pain. Beano is a great alternative to fiber that can be used as drops onto any food. Add a few drops to your first bite for best results, but always read the full instruction and directions before consuming. Many fruits and vegetables are extremely rich in fiber, so I recommend eating at least an apple a day, and up to 5 bananas a week for best healthy results. Probiotic foods such as yogurt can be quite helpful in creating a thriving environment for your stomach to live. Yogurt has microorganisms, or tiny bacteria, that help break down and promote the well being of the inside of intestines.
Avoid drinks that are acidic in nature such as soda or pop. The carbonation will cause your GI tract to swell, giving you a full, bloated feeling. Fizz from these drinks will stay in your stomach and keep bubbling, which adds to the extra gas deep in your stomach and guts, which are detrimental to solving this problem. Water will be your best bet in removing these terrible side effects. Also try to stray away from drinks that have a high content of sugar or sugar substitutes. Sorbitol, Xylitol, and mannitol are ingredients that produce the bloat sensation. Stay away from coffee, tea, juice, and especially alcohol when trying to prevent bloating.
Also consider tracking and limiting your salt and sodium intake. Salt will actually cause bloats simply because it causes water to cling to it, which pulls it away from your skin and muscles. Most diets are actually over the recommended 200 mg of sodium a day. Actually, one teaspoon contains as much as 2400 mg of sodium!
If you are looking for a few anti-bloating foods, there are tons out there, you just have to know which ones are natural and help with your stomach pain. Some of the following are considered natural anti bloating foods that can be used as a home remedy to cure bloating:
- Peppermint tea
These are all great foods to cure bloating, but are essentially advantageous to your overall health and the well being of your intestines. Take advantage of these simple foods and incorporate them into your daily diet for best results. It may take up to a week for your symptoms to be resolved, but I guarantee adding these to your diet will produce much greater benefit than problems.
Another topic of rising concern is the way, or procedure, that one eats their food. Try to take your time and eat slowly, no matter how busy your life gets. If possible, aim for at least 30 chews before swallowing. This will force you to consciously think about the food you’re eating and will help you realize quicker when your stomach is full. When you eat meals fast, your unknowingly swallow air that can get trapped in your stomach and esophagus. Try this method for a few days to see if your bloating ever goes down before giving up.
Eating smaller portions is also conducive in the health of your GI tract, which can prevent bloat pain from happening in the first place. Consuming a small amount over a larger time frame is very easy on your tummy, so try to aim for 5 meals a day instead of 2 large ones. An example of this idea is Thanksgiving. Simply take a look at how everyone lounges around after stuffing their faces with lots of food. It’s been proven time and time again that eating a large amount of food really fast causes abdominal pain and should be avoided. It also causes your body to feel tired and exhausted, which is bad for the workplace.
Three more quick tips. Try not to eat right before bed, especially carbs as they will make your body feel all puffy the next morning. Don’t use a straw simply because it will allow your mouth to swallow extra air, leading to a bloated belly. Also, never hold gas in, as difficult as it may be. Many people hold their farts in because it could cause an embarrassing situation. If this is you, excuse yourself to a remote location and let it rip for the safety of your intestines. Long held gas can create more problems down the road, and can be the source of unwanted bloating.
Go for a walk
You may not realize it, but something as simple as going for a walk can help immensely in getting rid of bloating symptoms. A daily walk is great to decrease bloating, and you don’t even have to walk more than 30 minutes to help aid the digestion process. Walking is usually calming and gentle enough that it won’t further upset your stomach or cause any problems, but it will help with your colon and intestinal health.
The side effects of increased heart and breathing rate are great for your overall health and will relieve bloating pain within a few short minutes. This will help your digestive muscles push any air or extra food through your body faster. If possible, aim for rapid, quick-paced walking instead of just a leisurely stroll. Try to walk for at least 30 minutes, or until you break a sweat, as this will release many toxins and trapped fluids in your pores for additional benefits. You may also accidentally get rid of gas during the walk, which is perfectly fine as flatulence can aid in getting rid of bloat.
Apply pressure or heat
Apply a gentle amount of pressure directly on your abdomen to easy physical stress near the area of bloating. The source is usually within 3 inches of your belly button, but can be deeper or lower too. Consider rubbing your stomach for a minimum of five minutes to see if the bloating still persists or it eliminates the problem. Apply pressure in a circular motion near your belly button, which is also known as acupressure.
Heat also tends to relieve pain associated with bloating, so take warm blanket and snuggle right up. Heating pads are amazing for curing this technique. In fact, a heating pad is a great natural home remedy to get rid of gas in your stomach. Any source of heat can be great at easing discomfort or stress in your intestines, but be careful not to overheat the pad or burn your stomach. For a DIY heating pad, fill two socks with sand and heat them up. Many patients suffering from irritable bowel syndrome (IBS) find this to be a great way to ease their painful symptoms.
There are many over-the-counter remedies that can be purchased quite cheaply at most drug stores. Prescription medicines generally work better, but cost a bit more. If you are experiencing bloating as a side effect from period cramps, there is medicine specifically for this problem. Most bloating medicine works at cutting down and reduces the total amount of gas in your stomach to prevent a bloated belly. There are even medications for those who experience intestinal pains caused from an intolerance to lactose. Simethicone is a commonly used ingredients in these drugs, but the medicine and dosage vary greatly depending on the source of the pain.
Visit a doctor
If you have tried all of these methods to get rid of bloating, but are still encountering pain and cramps, considering visiting a licensed professional doctor for tailored advice. Just as we mentioned above, the dosage and type of medicine vary greatly depending on the cause. You may have a more serious condition on your hands, and a doctor will be able to help in diagnosing your symptoms. If you have diarrhea, constipation, vomiting, or other serious symptoms, visit your doctor immediately as you may have a more serious underlying medical condition. Some other causes of bloating are IBS, ovarian cancer and even Celiac disease. Be proactive about the health of your body and don’t be afraid to visit a doctor about your stomach cramps or excess gas. It will be way better in the long run, trust me.