How to Reduce Stomach Bloating | Causes and Treatment
Feeling bloated is a frequent and familiar symptom that most people have experienced at some point in their lives. There are many reasons why you might feel bloated. Most causes are simple, harmless, and easy to treat with over-the-counter or at-home. In rare cases, something more serious is the cause of bloating can lead to rapid worsening of anxiety symptoms.
Bloating is defined as swelling or distension and usually refers to abdominal bloating. In bloating, your belly feels tight because of gas.
Causes of Bloating include:
- Liver disease
- Eating fatty foods
- Lactose intolerance
- Eating food too fast
- Eat an excessive amount of food quickly
- Eating foods that create gas
- Intestinal disorders, for example, IBS
- Celiac disease (gluten intolerance)
- Excess intake of soda
- Food allergies
- Menstrual period
Tips to eliminate bloating
Take a walk
Physical activity keeps the intestines moving regularly, which can help expel more gas. It is essential to move the bowels if a person feels constipated. Walking around the block can provide immediate relief from gas pressure.
Try yoga poses
Some yoga poses can position the abdominal muscles to help release the excess gas from the stomach, can reduce the swelling.
Baby poses, happy baby poses, and squats can help people get rid of gas buildup faster. Learn more about yoga poses for the stomach.
Take a warm bath, and Relax
The heat from bathing can relieve stomach pain. Relaxation can reduce stress levels, which can help the gastrointestinal tract to function more efficiently and reduce inflammation.
Use peppermint capsules
Peppermint capsules can also be helpful for indigestion and gas. Manufacturers usually market them as a treatment for the symptoms of Irritable Bowel Syndrome (IBS). But even people without IBS can use them to prevent bloating.
Peppermint softens the intestinal muscles, allowing gas and feces to pass more efficiently. People should always follow the instructions on the package. Anyone with heartburn may need to avoid peppermint.
Gradually increase the intake of fiber
Eating more fiber helps prevent constipation and bloating. Most people don’t get that much Fiber, only 5% of people get the recommended daily fiber of 25 grams (g) for women and 38 grams for men.
However, it is essential to keep in mind that eating excessive fiber or increasing your fiber intake too quickly can lead to even more gas and bloating. People can see the effects of eating more than 70 grams of fiber daily.
When you increase the amount of fiber, it is best to start slowly and increase your nutrition for several weeks so that your body can adapt to this change in diet.
Avoid chewing gum
The sugar in gum can cause bloating in some people. Swelling air while chewing can also cause gas and pain. Instead, people can use ginger or mint to refresh their breath.
Try massaging the Abdomen
Abdominal massage stimulates bowel movements. A massage that works on the way to the colon is helpful. People can follow the steps below to do so.
- Place your hand just above the right hip bone.
- Rub the ribs in a circular motion using light pressure on the right side of the rib cage.
- Rub the left rib cage straight into the upper abdomen.
- Slowly move to the left hip bone.
- Repeat if necessary.
- If massage causes pain, it is best to stop it immediately.
Replace sodas with water
Carbonated beverages contain gas that can puff out the stomach.
Eating artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates this problem and also helps in the treatment of constipation.
Be more active every-day
Exercise helps the body move stools and gas out of the large intestine and can regulate bowel movements. Exercise also releases excess sodium from the body through sweating, which helps eliminate water retention.
It is good to drink plenty of water before and after exercise to stay hydrated, as dehydration can make constipation worse.
Eat at regular-Intervals
Many people eat large portions right away. You can avoid it by eating small meals every day, which keeps the digestive system running.
Eating fast food can cause air to enter the digestive tract. Drinking from a straw can also put people at greater risk of drinking too much air. It can lead to gas. People who have bloating issues should avoid using a straw if possible and try to eat slowly. It will help you to avoid air intrusion during eating.
Probiotics are good for our health. So Taking a probiotic supplement will help control colon bacteria. That can produce gas and cause bloating.
Excess sodium causes the body to retain water can cause swelling in the abdomen and other parts of the body, such as the hands and feet.
Look at supplements and Medicine
Some supplements, such as iron, can cause constipation, and other indigestion symptoms can increase the swelling. Potassium can reduce bloating by helping to balance sodium levels in the body.
Medications can also cause side effects that affect the gastrointestinal function or cause indigestion. If this happens, the doctor or pharmacist may suggest mild alternatives to improve digestion.