Ever felt a puffed-up, balloon-like feeling in your stomach, as if the air is trapped inside? That’s bloating, and we all know the feeling.
You may feel as if your shirt is tight around your belly. You may even feel tired and uncomfortable. Maybe it’s something you ate, or perhaps you are constipated because your diet does not have enough fiber.
Whatever the cause, bloating spoils your day. So, how to get rid of it? Do home remedies for bloating help? To know that, we must first understand bloating and its reasons.
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What is Bloating?
Bloating usually occurs when you have gas buildup in your stomach. Your belly may feel tight, swollen, and uncomfortable. Moreover, you may feel like your belly will bust at any moment.
Your belly may also become visibly distended and tender to the touch, making you feel gassy. Bloating is usually not a concern, but the uncomfortable and painful sensations may be enough to send you to the emergency room.
How to Know If You Have Bloating?
Sometimes, bloating feels like you are having a heart attack, appendicitis, or gallbladder issues.
So, to rule out bloating from the rest of the uncomfortable belly pains, let’s understand how bloating feels like:
Visible Swelling
One of the apparent signs of bloating is the visible swelling of your abdomen. You might notice that your belly appears larger or rounder than usual, even if you haven’t eaten a big meal.
Feeling Full and Tight
Bloating gives you a sensation of fullness and tightness in your stomach. It’s like carrying around a heaviness that’s hard to ignore.
Excessive Gas
Bloating goes hand in hand with excessive gas production. You may find yourself burping more often or passing gas more often than usual.
Discomfort and Pain
Bloating is uncomfortable, no doubt. But it can be painful. You may experience mild pain or a dull ache in your belly.
Changes in Bowel Movements
Bloating can change your bowel habits as well. You can experience constipation. Furthermore, in severe cases, you can have frequent trips to the bathroom.
Audible Rumbling
Sometimes, bloating alone is not enough to make you uncomfortable, so it follows by rumbling or gurgling sounds in your belly. It can get embarrassing, especially in quiet settings.
Tightness Feelings in Clothing
If your pants suddenly feel tight, like they have shrunk overnight, it’s not the laundry’s fault. Your belly gets distended due to bloating, so your clothing seems tighter than usual.
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Why Does Bloating Happen?
Why does bloating happen in the first place? Let’s understand the common causes:
Swallowing Air
Believe it or not, when you eat or drink hastily, you might swallow small pockets of air, which can accumulate in your digestive tract and lead to bloating.
Gas Production
As part of the digestive process, your gut breaks down certain foods through fermentation. Moreover, this process produces gases like carbon dioxide, methane, and hydrogen. When these gases build up, they can cause bloating.
Overeating
When you indulge in large meals or eat too quickly, your stomach can stretch. It causes that stuffed, uncomfortable feeling associated with bloating.
Fiber-Rich Foods
Fiber is excellent for digestion.
However, if your body is not used to it and you consume too much of it, you can get bloated. It happens because your gut bacteria start working on breaking down this fiber.
Constipation
During constipation, the stool moves slowly through your colon. It can cause bloating and discomfort as it accumulates.
Menstrual Cycle
Hormonal changes during your menstrual cycle can lead to water retention and bloating in some women.
Suggested Read: Home Remedies to Deal with Bloating in Pregnancy!
Swelling and Fluid Retention
In some cases, bloating happens due to fluid retention. It may be due to underlying health issues like kidney problems or heart failure.
Home Remedies for Bloating – Do They Help?
Home remedies for bloating can provide relief and promote better digestion. Let’s explore some simple and natural remedies:
Ginger
Ginger is a zesty spice that has been a go-to remedy for digestive issues for centuries.
It has anti-inflammatory properties that can reduce inflammation in your gut, easing bloating and discomfort.
You can consume ginger in various forms, such as ginger tea or grated ginger in hot water.
Fennel Seeds
If you want to beat the bloating, fennel seeds have the power. This is one of the best home remedies for bloating. They contain carminative properties, helping prevent gas accumulation in your digestive system.
Chew on a teaspoon of fennel seeds after meals or steep them in hot water to make fennel tea.
Warm Lemon Water
Starting your day with a glass of warm lemon water can do wonders for your digestion.
Moreover, the acidity of lemon can stimulate the production of digestive juices. It aids in the breakdown of food and reduces bloating.
Mindful Eating
Want to know one of the most powerful home remedies for bloating? Be mindful while eating.
Slowing down and eating mindfully can work wonders for preventing bloating.
When you eat too quickly, you tend to swallow air. It can lead to gas buildup in your digestive system.
Chew your food thoroughly and savor each bite to minimize the amount of air you swallow.
Portion Control
Overeating can put extra pressure on your stomach and lead to bloating.
Aim for smaller, more frequent meals throughout the day, rather than large, heavy meals. This approach allows your digestive system to process food more efficiently.
Identify Trigger Foods
Pay attention to the foods that seem to trigger bloating for you.
Some common foods are beans, lentils, broccoli, cabbage, onions, carbonated drinks, and fatty or greasy foods.
You can get rid of bloating if you reduce or avoid these foods.
Stay Hydrated
Drinking enough water is vital for maintaining healthy digestion and preventing constipation, which can contribute to bloating.
Aim to drink at least eight glasses of water per day. Increase your intake if you’re physically active or during hot weather.
Suggested Read: How Much Water Should You Drink Daily?
Limit Carbonated Drinks
Carbonated beverages can introduce excess air into your digestive system, leading to bloating and gas.
Opt for still water or other non-carbonated drinks whenever possible.
Exercise Regularly
Physical activity helps to stimulate your digestive system, promoting better digestion and reducing the likelihood of bloating.
Moreover, even a simple walk after a meal can give you benefits.
Stress Management
High-stress levels can affect your digestive system and potentially lead to bloating.
Find relaxation techniques that work for you, such as yoga, meditation, deep breathing exercises, or spending time in nature.
Avoid Chewing Gum
Chewing gum can cause you to swallow more air, contributing to bloating. If you like to chew gum, try to limit it or opt for a sugarless variety.
Consult a Gastroenterologist via Healthwire!
Home remedies for bloating can help a lot. However, you should consult a qualified gastroenterologist if you experience persistent or severe bloating that interferes with your daily life.
It becomes even more concerning when bloating gets accompanied by other symptoms like unexplained weight loss, blood in your stool, severe abdominal pain, or if you have a history of gastrointestinal disorders.
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