Bloating and Its Remedies

  • blog
  • 17th Nov, 2020

Bloating, when your belly feels swollen or stuffed after eating. It usually caused by excess gas production somewhere in the gastrointestinal (GI) tract or disturbances in the movement of the muscles of the digestive system. Hence, causing the belly to look larger than usual, and can often cause pain, discomfort, and a “stuffed” feeling.

In some people, bloating is caused mostly due to increased sensitivity. It just feels like there is increased pressure in the abdomen, even though there isn’t. About 16–30% of individuals report that they frequently experience bloating, so this is often quite common.

Although sometimes bloating can be usually caused by serious medical conditions, it's most frequently caused by the diet and a few foods or ingredients you're intolerant to. Moreover, Bloating is not the same as water retention, but the two terms are often used interchangeably. Instead, water retention in the body may lead to bloating. However, put simply, bloating can cause due to involving excessive amounts of solids, liquids, or gas in your digestive system.

Here, in this article, we offer techniques for getting obviate bloating quickly.

1. Avoid Over Eating

Being stuffed can lead to being bloated, but the matter is that you simply ate an excessive amount of food. If you’re eating big meals and have a tendency to feel uncomfortable afterward, then try smaller portions. Then add another daily meal if necessary.

The individuals who experience bloating don’t really have an enlarged stomach or increased pressure within the abdomen while the issue is mostly sensory. A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated. For this reason, simply eating smaller meals are often incredibly useful.

Chewing your food finely can have a two-fold effect. It reduces the quantity of air you swallow with the food (an explanation for bloating), and it also causes you to eat slower, which is linked to reduced food intake and smaller portions.

2. Try Abdominal Massage

Massaging the abdomen can help to urge the bowels to move. A massage that follows the trail of the massive intestine is particularly helpful. People can follow the steps below to try to do this:

  • Place the hands just above the right hip bone.
  • Rub in a circular motion with light pressure up towards the right side of the ribcage.
  • Rub straight across the upper belly area toward the left skeletal structure.
  • Move slowly down toward the left hip bone.
  • Repeat as necessary.

If the massage causes any pain, it's best to discontinue it immediately.

3. Avoid eating foods that give you Gas

Some high-fiber foods can produce large amounts of gas in some people. Major players include legumes like beans and lentils, also as some whole grains. Try keeping a food diary to work out if certain foods tend to form you more gassy or bloated than others.

Fatty foods also can hamper digestion and likewise the emptying of the stomach. This can have benefits for satiety and possibly help with weight loss, but can be a problem for people with a tendency to bloat.

If certain foods make you feel bloated or give you gas, try cutting back or avoiding them. Try eating fewer beans and fatty foods to ascertain if it helps.

4. Don't Be Constipated

Constipation is a very common digestive problem and can have many different causes. Studies show that constipation can often exacerbate symptoms of bloating.

Getting more soluble fiber, the best usually recommended for constipation. However, the increasing fiber must be through with caution for people that have gas and/or bloating, because fiber can often make things worse.

You might want to undertake to drink more water or increasing your physical activity, both of which may be effective against constipation. Various foods can also help.

5. Use Peppermint Capsules

Peppermint oil capsules can also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating. Peppermint works by relaxing the intestinal muscles, which allows gas and stool to maneuver along more effectively. One should always read and consider the instructions on the packet. Anyone who is susceptible to heartburn may have to avoid peppermint.