Feeling bloated? Yes, it happens to most of us, and bloating is a common issue often caused by constipation or the build-up of excess gas. Also, what one eats, and drinks can remarkably affect bloating and other digestive woes. It can be frustrating, unpleasant, and inconvenient. There are two types of bloating – gas bloat and water bloat. The gassy kind of bloat develops after eating certain foods mostly beans, cruciferous vegetables, dairy, and greasy foods. However, some foods that may trigger gas for one person don’t for another. Water bloat makes a person feel puffy all over that is triggered by hormonal changes during the menstrual cycle, dehydration, consuming an excess of salty foods and not getting adequate potassium and water.
Water is a vital element for debloating, especially when you’re eating fibre rich foods, you need to drink adequate water to enhance the digestion process and effectively move food via the gut. Furthermore, it is important to steer clear of fizzy water that can add extra gas to the digestive tract.
Fret not, follow these simple and effective ways to quickly beat the bloat.
Also Read: Digestive Disorders: 7 Ways To Improve Gut Health
Effective Strategies To Combat Bloating
Stay Well Hydrated
Drinking plenty of water is important to debloat, as drinking water adequately can avert fluid retention and constipation, both of which can lead to bloating.
Increase Fibre Intake
Having a fibre rich diet supports moving food slowly via the GI tract, adding bulk to stools and delaying gastric emptying time that prevents constipation by decreasing bloating.
Cut Down Sodium
Sodium is an essential mineral for maintaining electrolyte balance in the body. Having lots of foods rich in sodium makes the system retain fluid and lead to bloating. Thus, go for low sodium foods and prefer herbs and spices to add flavour.
Practice Mindful Eating Behaviour
Cultivating mindful eating habits can immensely help a person from overeating and swallowing extra air, which could decrease gas and bloating.
Maintain Food Diary
Note down food triggers that causes bloating and digestive issues. Identifying and avoiding those food may ease symptoms and offer respite.
Additionally, including certain natural foods in the meal plan can help a person debloat and offer relief from the symptoms.
Foray this infographic for more details.
Frequently Asked Questions
How Can I Reduce Bloating Immediately?
Some of the practical tips that can help you ease bloating instantly include:
Walking gently after a meal can help trigger the digestive system and release trapped gas.
Sipping warm water can aid in digestion and reduce bloating.
Drinking peppermint tea can relax digestive muscles and help alleviate bloating rapidly.
Try doing certain yoga poses, like the child's pose or seated forward bend, which can help release gas and reduce bloating.
Restricting carbonated beverages can avert gas accumulation in your digestive system, and ease bloating.
How To Reduce A Bloated Stomach?
Eating too rapidly can make you swallow air, leading to bloating. So take your time and chew your food thoroughly.
Restrict your intake of foods like beans, lentils, broccoli, cabbage, and carbonated beverages, as these can increase bloating.
Add probiotic-rich foods like yogurt, kefir, and sauerkraut to support a healthy gut microbiome.
Limit intake of salty foods, as excess sodium levels can cause water retention, leading to bloating.
Why Is My Stomach So Bloated?
Consuming heavy meals, high-fibre foods, or foods that produce gas can cause bloating.
Eating too quickly, talking while eating, chewing gum, or drinking water or juices via a straw can cause you to swallow air, which causes bloating.
Lactose or gluten are intolerant to some which may cause bloating.
Irregular bowel movements can lead to constipation, which can cause bloating and discomfort.
Fluctuations in hormones, especially during menstruation, can lead to bloating.
( This article is reviewed by Soumita Basu Ayurveda Pharma Expert )
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.cghjournal.org/article/S1542-3565(20)30433-X/fulltext
Abdominal Bloating: Pathophysiology and Treatment
A Young Seo,1 Nayoung Kim,corresponding author1,2 and Dong Hyun Oh1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816178/
