5 Solid Ways to Decrease Stomach Bloating
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Have you ever had to unbutton your jeans so that you can sit comfortably after having a particularly heavy meal? We all have been there, haven’t we? Those occasions when you gear up to take the full advantage of a delightful spread put up by a generous host but halfway through the lunch/dinner, you find yourself adjusting the waist of your jeans because your stomach is increasing in girth at an exponential rate. That is due to the food baby that has been conceived in your body due to bloating.
Although almost all stomach issues are quite uncomfortable, stomach bloating is particularly so because it makes you feel very uncomfortable. To add to that, it also looks bad. But as bothersome as this issue is, it can also be fixed just as easily. In the case of healthy adults, most of the time, stomach/abdominal bloating is a result of intestinal gas and not water retention (1). The question that remains now is what causes this gas and how can we avoid the bloating that is accompanied by it. This is what the medical experts had to say about this matter when we thronged the Internet, take a look at their advice:
1. Include Probiotics In Your Diet
Remember, your mother’s home remedy for an upset stomach – dahi? Well, this trusty accompaniment to most Indian meals can be the answer to your bloating worries. Regular consumption of probiotics such as dahi, or yogurt can keep the bacteria in your gut happy. These bacteriaare responsible for the production of gas, therefore this can reduce your bloating (2). There are a lot of ways to include probiotics in your diet. You can try including it in your diet by having a breakfast made of yogurt and oats. If you don’t find the taste of the yogurt to your liking, you can switch to supplements as well, but do so after consulting your doctor.
2. Avoid Having Too Much Salt
If you face the issue of bloating quite frequently, you might want to keep a tab on your salt consumption. This ubiquitous ingredient of food causes more trouble than what you would like to believe. A diet which is high in salt can increase your blood pressure and put you at risk of cardiovascular issues. It also contributes to bloating since it upsets the balance of minerals in your body and causes you to retain water. But how much salt is too much? An adult shouldn’t be consuming more than 1 teaspoon of salt (6g) in a day, and for kids, this limit is even lower (3).
3. Eat More Fruit
If you have been playing hooky by consuming a lot of salt in your food you can find some respite in fruits, especially banana. Banana is a rich source of potassium and because of that it can regulate the sodium levels in the body and flush out the excess water (4). So, go bananas like the beloved minions.
Fruits such as papaya and pineapple also help in combating bloating as they contain certain enzymes that help in breaking down proteins, thereby allowing the digestive system to process the food easily (5).
4. Eat Smaller, More Frequent Meals
If you’re in the habit of having three large meals in a day, then you need to rethink the way you consume food. Eating large meals and going on with your day for long durations without eating anything actually leads to bloating. Instead of doing that you ought to switch to having frequent meals with smaller portions, throughout the day. Also, pay attention to how you eat those meals. Be aware of what you’re eating. Savor your food. This will also reduce the number of air bubbles you swallow while eating, and that is one of the main causes of stomach bloating. So if you’re one of those who likes to plop down on the sofa in front of the idiot box while having dinner, then do away with that habit.
5. Drink Chamomile/ Peppermint Tea
Owing to the unhealthy lifestyles that most of us follow, we tend to feel bloated after our meals even if we are binging on healthy delicacies. In such cases, developing a habit of drinking tea, especially a cup of peppermint or chamomile tea, will relax and soothe your belly issues. These teas are known for their ability to provide relief to the gut in case of bowel irritations (6).
In case having flavored tea isn’t to your liking, you can also try having peppermint oil in the form of supplements.
The key to reducing bloating is developing good eating habits and having a healthy lifestyle. You can do that by following the tips given above. If you know of any other tips or tricks to combat stomach bloating, please share them in the comments.
