Do you sometimes feel stuffed and full in your stomach after your meal and wonder why even though you haven’t overeaten. Well, maybe you suffer from abdominal bloating. Many people suffer from abdominal bloating on a regular basis and this can cause pain, discomfort and promote a feeling of uneasiness.


What is bloating and why does it occur?

Abdominal bloating or stomach bloating is a condition that can occur 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. The reasons for bloating can because of irritable bowel syndrome (IBS), constipation, heartburn, excess weight gain etc. It usually occurs because once the meal is consumed, because (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.

What are some natural remedies to reduce bloating?

Fennel seeds –

Eat at regular intervals instead of eating one big meal. Smaller meals mean reduced quantities of food intake and this can help promote easier and better digestion of the food. U can chew a teaspoon of fennel seeds after meals to prevent bloating.

Mint Tea –

Drink herbal teas like peppermint tea (which can soothe inflammation in the digestive tract), chamomile tea (that contains apigenin which can relieve bloating), ginger or lemon tea that can all aid better digestion and relieve bloating). READ MORE – Top 10 Types of Teas – recipes and Their Benefits

Cut down on your salt consumption as it can cause water retention-related bloating. 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 ‘edema’. This can cause abdominal bloating. Consume foods that are diuretic in nature, so the unwanted fluids can be eliminated from the body (in case you have bloating due to water retention).

To increase the levels of good bacteria in the gut and to promote better digestion, consuming probiotic drinks can help.

Those who experience bloating due to constipation, consuming food rich in fibre 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.

Caraway seeds –

There could be times when the gas is trapped in your stomach so you can try relieving the gas by burping or bending over your stomach. caraway seeds are a powerful digestive aid that helps eliminate gas. Add caraway seeds to boiling water and let it steep for 5 mins. Drink this water when you feel bloated.

Drink lots of water. This can not only help reduce and treat bloating but also help solve most of your bodily problems, as the more water you drink; the better and more easier it will be for the removal of toxic waste from the body. For the most effective reduction of bloating, consume a glass or two of water half an hour before your meal.

Turmeric –

Turmeric has one of nature’s most powerful anti-inflammatories properties. Make a turmeric tea that will not only help in bloating but also has amazing health benefits. READ MORE – TURMERIC TEA RECIPE AND BENEFITS

Do not drink a lot of drinks that contain fizz, especially for those who are prone to suffering from bloating. These carbonated drinks are fizzy and consuming fizzy drinks can make it get trapped in the belly, promoting a feeling of fullness and makes you feel bloated.

Doing some form of exercise or even just take a walk can help. 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.

Caution: Bloating is a common condition and occurs with many and there is no cause for worry if your bloating is not frequently occurring or persisting for long periods of time. If your bloating persists, then it could bloat due to other medical reasons and therefore, consulting a doctor in order to get the right diagnosis and proper treatment is always recommended.