Abdominal bloating is the uncomfortable sensation of fullness, tightness, or swelling in the abdomen. It can be caused by various factors, including overeating, gas accumulation from digestion, constipation, food intolerances (such as lactose or gluten intolerance), gastrointestinal infections (like gastroenteritis), irritable bowel syndrome (IBS), hormonal fluctuations (such as during menstruation), and certain medical conditions such as Crohn’s disease, celiac disease, or ovarian cancer. Dietary habits, stress, and certain medications can also contribute to abdominal bloating.
Here are 11 ways on how to reduce bloating
1. Try Different Physical Activities
Physical activities are one of the best ways to reduce bloating. Physical activity like walking can get the bowels moving more regularly, which can help to release excess gas and stool. Certain yoga poses can also help reduce bloating. Yoga poses like Child’s Pose, Happy Baby Pose, and squats can all help people relieve a buildup of gas quickly.
2. Avoid Certain Foods and Drinks
Foods high in certain carbohydrates, such as beans, lentils, broccoli, cabbage, onions, and apples, can cause bloating as they produce gas during digestion. Carbonated drinks like soda and sparkling water contain carbon dioxide, which can accumulate in the digestive system and also cause bloating. Limit the intake of these foods or beverages. You don’t necessarily need to eliminate them entirely but consume them in smaller portions or less frequently.
3. Check for Lactose Intolerant
Lactose intolerance is a condition where the body fails to breakdown lactose which leads to bloating. When someone is lactose intolerant, lactose moves through the digestive tract, attracting water along the way. Once it reaches the colon, it undergoes fermentation by bacteria, producing gas.
If you suffer from lactose intolerance, then avoid consuming dairy products like milk, curd, paneer and cheese. You can substitute them with non-dairy products like almond or oat milk and other lactose free dairy products.
4. Get an Abdominal Massage
Massaging the abdomen can help alleviate bloating by stimulating digestion and relieving tension in the abdominal muscles. Start at the lower right side of the abdomen and move clockwise, following the path of the colon. Apply light pressure and continue for a few minutes. This technique can help stimulate peristalsis, the wave-like muscle contractions that move food through the digestive tract, aiding in the expulsion of gas and alleviating bloating. Massaging your abdomen is one of the natural ways to reduce bloating.
5. Eat Fibre Rich Foods
Fiber adds bulk to stool, which helps it move more efficiently through the digestive tract. This can prevent constipation, a common cause of bloating. Soluble fiber absorbs water in the digestive tract, forming a gel-like substance that softens stool and facilitates its passage. This can help prevent the buildup of gas and reduce bloating. Fiber serves as a prebiotic, providing nourishment for beneficial gut bacteria. A healthy balance of gut bacteria is essential for optimal digestion and can reduce bloating and gas production. (2)
6. Use Probiotics
Probiotics are beneficial bacteria that can help reduce bloating by promoting a healthy balance of gut microbiota and improving digestive function. Probiotics can help restore the balance of beneficial bacteria in the gut, which may be disrupted by factors such as antibiotic use, poor diet, or illness. A balanced gut microbiota is essential for proper digestion and can help reduce bloating caused by imbalances in gut bacteria (3).
Probiotics can enhance the breakdown and absorption of nutrients in the digestive tract, leading to more efficient digestion. This can help reduce the fermentation of undigested food by gut bacteria, which can contribute to bloating and gas production.
7. Do Regular Exercise
Regular exercise can help with bloating. Exercise has also been shown to reduce irritable bowel syndrome (IBS). (4) Regular exercise also helps to manage stress which is a major cause of bloating and other abdominal symptoms.
8. Eat Small Portion and Avoid Excess Salt
Eating large portions and salty food leads to stomach bloating. Eating large portions can stretch your stomach and lead to the pooling of gases and solids in the gut. High levels of carbs in the gut that are hard to digest will increase fermentation and therefore gas. Limiting your consumption of high-salt and high-fat foods like fried items, chips, and chocolate, as well as reducing portion sizes, can aid in managing bloating.
9. Try a Low FODMAP Diet
FODMAP stands for foods rich in certain carbs like fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Research suggests that limiting foods rich in these types of carbs helps to reduce bloating and other IBS symptoms (5).
Foods rich in FODMAPs include
- Grains: wheat and rye
- Dairy: milk, yogurt, and cheese
- Fruit: apples, pears, mangoes, peaches fruit juice, and dried fruits
- Vegetables: Brussels sprouts, cabbage, asparagus, onions, leeks, zucchini and green beans
- Pulses: lentils and legumes
- Other: sugar-free gum and honey
10. Try Peppermint
Peppermint contains compounds like menthol that have muscle relaxant properties. When consumed, peppermint can help relax the muscles of the digestive tract, including the colon, which may reduce cramping and ease bloating.
Peppermint may stimulate the flow of bile, a digestive fluid produced by the liver that aids in the digestion of fats. By improving bile flow, peppermint may enhance overall digestion and reduce bloating caused by slow or inefficient digestion. Eating a peppermint capsule after eating may help to reduce bloating.
11. Avoid Chewing Gums
Chewing gums contain sugar alcohols like sorbitol, xylitol, or mannitol as sweeteners. These sugar alcohols are known to ferment in the gut, leading to the production of gas and bloating in some individuals, especially when consumed in large amounts. Some chewing gums contain artificial sweeteners like aspartame or sucralose, which can cause gastrointestinal disturbances in some people, including bloating and gas.
Conclusion
Bloating is a common issue caused by various dietary, lifestyle, and health-related factors. It’s essential to maintain proper nutrition and explore potential causes and treatments beyond dietary considerations to address this discomfort.
FAQs
1.What is the quickest way to reduce bloating?
Drinking water, avoiding carbonated beverages, and gently massaging the abdomen can help quickly alleviate bloating. Additionally, avoiding large meals and gas-producing foods may provide relief.
2. What are the 5 signs of bloating?
- Abdominal discomfort or pain
- Feeling of fullness or tightness in the abdomen
- Visible swelling or distention of the abdomen
- Increased flatulence or belching
- Changes in bowel habits, such as constipation or diarrhea
3. Does eating slowly stop bloating?
Eating slowly can help prevent bloating by reducing the amount of air swallowed and aiding digestion, allowing the body to better process food and minimize gastrointestinal discomfort.
4. What home remedy gets rid of bloating fast?
Drinking warm ginger tea, taking a short walk to aid digestion, applying heat to the abdomen with a heating pad or warm towel, and practicing gentle abdominal massage are all home remedies that may help alleviate bloating quickly.
5. Does lemon water help with bloating?
Lemon water may help with bloating due to its potential to stimulate digestion and act as a diuretic, encouraging the body to expel excess water and reduce bloating.