Abdominal bloating or stomach bloating is a common condition that occurs when the gastrointestinal tract is filled with air or gas, making the person feel full or tight and find that their stomach seems swollen and bloated. Some people also experience bloating because of irritable bowel syndrome (IBS), constipation, heartburn, excess weight gain etc.
Bloating often causes a feeling of pain or discomfort and can be irritating to those who suffer from it. It usually occurs because once the meal is consumed, some food doesn’t get fully digested and gas builds up in the digestive tract when the undigested food gets broken down or when we swallow air.
Bloating can be uncomfortable and therefore you could try some of these home remedies to get rid of bloating:
1. Drinking water:
Water is the elixir of life and proper hydration is very essential to keep most problems at bay. It can also help relieve bloating. Therefore, consuming water (around 1 to 2 glasses) around half an hour before your meal can help relieve the bloating that can occur once you have eaten.
2. Drinking herbal teas: Here are 5 types of herbal teas you can have that can help with the reduction of bloating.
Peppermint tea: Peppermint has therapeutic effects and can help treat bloating by aiding digestion. It can also help soothe inflammation in the digestive tract.
Turmeric tea: Turmeric contains curcumin, one of its main components which are known to have effects in promoting better digestion and reducing gas and bloating.
Ginger tea: Ginger can help reduce inflammation in the body and also in turn relieve the feeling of bloating and promote better digestive health.
Chamomile tea: Chamomile tea can help relieve bloating and can treat digestive issues, as it contains its active and primary compound called ‘apigenin.
Lemon tea: Lemon tea can help loosen the toxins floating around in the gastrointestinal tract and reduce bloating and its symptoms, by promoting better digestive health.
3. Avoid drinking carbonated drinks or chewing too much gum:
Carbonated drinks are fizzy and consuming fizzy drinks can make it get trapped in the belly, promoting a feeling of fullness. For those who enjoying chewing gum, but suffer from bloating, it is important to know that chewing gum can trap air in the belly as you tend to swallow more air while chewing gum, hence making you feel bloated.
4. Fennel seeds or fennel tea:
Fennel seeds are great for for digestion and also to treat bloating instantly. Add 1/2 tsp of fennel seeds to a cup of hot water and let it steep for 5 mins. Drink this tea after meal or simply chew on some fennel seeds after meals to soothe the stomach.
5. Consume food with less salt:
What’s salt got to do with bloating? Well, salt contains sodium and the kidneys process the salt that enters the body. When the salt consumption is in excess, it makes it harder for the kidneys to process all this sodium and it thereby causes water retention or fluid retention called ‘oedema’. This can cause abdominal bloating.
Do some form of exercise or even just take a walk. Walking can help reduce the fluid build-up in the stomach and help reduce bloating. When you exercise, you sweat more than usual and this can be beneficial to eliminate excess fluid when you sweat. You can also try to keep your legs elevated for a few minutes and repeat this a few times, to help reduce the symptoms of bloating and can help release some of the collected gas.
7. Eat food that is rich in fibre:
Those who experience bloating due to constipation then this remedy will be beneficial to you. Eating fibrous food items can help in promoting better digestion, as it is roughage for the body. It will help make the bowel movements easier and relieve constipation, in turn relieving gas and bloating.
Caution: While this remedy can work for those with constipation, it can also have side effects. Over consumption of foods rich in fibre can promote a feeling of fullness and can also give gas to certain people. Therefore, even when consuming fibrous food, it should be consumed in moderation.
Here are some other tips to get rid of bloating:
- Drink probiotics, as it can help increase the levels of good bacteria in the gut, promoting better digestion.
- Consume foods that are diuretic in nature, so the unwanted fluids can be eliminated from the body (incase you have bloating due to water retention).
- Eat at regular intervals instead of eating one big meal.
- If you have chronic bloating, consult your doctor and get yourself checked.