If you had to choose stretchy pants over your favorite tight-fitting jeans, you would know the nightmare of a bloated stomach. Tight, full, and swollen belly – bloating is quite uncomfortable.
Bloating is a common issue, with over 20% of Americans reporting it in a given week. However, you can control it with exercise, massages, and dietary changes. Let’s get on to bloating and how we can treat it.
What is Bloating?
Bloating refers to distention and fullness in your abdomen because of gas buildup. It makes the stomach a little bigger and might involve pain and unease.
Bloating happens for several reasons, including overeating, eating too quickly, allergies, specific food choices, and constipation. When the food is not adequately digested, your gut bacteria ferment it into gas. This excess gas extends the belly, making it tender, tight, and sometimes painful.
Overeating or eating rapidly also causes your stomach to expand. Other factors also lead to bloating, including constipation, bacterial overgrowth, low stomach acid, or stress.
5 Instant Remedies To Relieve Bloating
Couldn’t stop yourself from devouring the entire dish in one go? Now, time to relieve the bloating!
Get on with these hacks to cure bloating in one go.
1. Go For A Walk
Walking (or any physical activity) is excellent for getting your gut moving. It enhances bowel movement and helps release the gas collected in the gut. If you feel extra stuffy and bloated after a meal, take a walk for 15 to 20 minutes. It will aid digestion, release gas, and ease bloating.
2. Use Peppermint Capsules
Peppermint oil capsules are the best over-the-counter remedy for bloating and excess gas. You can get it at your nearby pharmacy.
It relaxes your gut muscles, making up enough space for stool and gas to pass without blockage. Peppermint oil has incredible clinical benefits for patients with Irritable Bowel Syndrome (IBS). But you can also use it to cure bloating that is not associated with IBS.
You can also rub peppermint oil with carrier oil (such as coconut oil) on your stomach to relieve bloating. Peppermint tea also calms your gut and improves digestion.
3. Try Apple Cider Vinegar
Is there anything this fermented vinegar can’t cure? Not any we can remember. However, does apple cider vinegar help with bloating? Oh yes, it does.
Apple cider vinegar increases acid production in the stomach. Since low stomach acid also causes bloating, ACV counters it. If your bloating is associated with an underlying disease, the vinegar helps fight off the pathogens.
There are many other apple cider vinegar benefits for gut health. It contains probiotics, which aid digestion, improve microflora, and counters heartburn.
4. Take An Epsom Salt Bath
Taking a soak with Epsom salt helps you relieve stomach bloating. Epsom salt is rich in Magnesium, which removes excess water and toxins from your body. Soaking in an Epsom salt bath for 20 minutes relieves constipation, relieving bloating.
5. Use Essential Oil
Essential oils are also an excellent remedy to treat bloating discomfort. A 2016 study showed 116 patients with IBS took supplements with fennel and curcumin essential oil. After about 30 days, their symptoms, including bloating, improved.
You can take peppermint tea, put a small amount of essential oil in your bath, or massage it on your stomach. Be mindful of following the guidelines while using any essential oil.
How To Keep Bloating At Bay? 3 Long-term Solutions
Fortunately, you can reverse bloating with natural remedies, exercise, and over-the-counter medicines. But to counter the issue permanently, you must make some lifestyle changes. Here are a few steps you should take to prevent bloating.
1. Control Your Fiber Intake
A fiber-rich diet softens the stool and improves bowel movement. But too much fiber can cause constipation and excess gas, leading to bloating.
Thus, it is crucial to maintain your fiber intake within healthy limits. Eating a lot of fruits and vegetables at once causes bloating due to excess fiber. Try to add them gradually to your diet to avoid harmful effects.
2. No Fizzy Drinks
Carbonated drinks contain carbon dioxide, a gas that makes the drink fizzy. This gas accumulates in the stomach, leading to bloating.
Avoid having soda and fizzy drinks to prevent bloating and gas buildup. Try switching to water and fresh juices for better health effects.
3. Avoid High-FODMAPS Diet
FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are a class of carbohydrates present in many food items, such as wheat.
These carbohydrates are rapidly fermented in your digestive system, giving rise to excess gas, bloating, and stomach discomfort. A low-FODMAPS diet helps prevent bloating, indigestion, and other gut problems.
For all of its common occurrences, bloating is uncomfortable, period. But the good thing is you can treat and even prevent it by making the right choices.
However, before taking on any remedy, consult your physician to rule out any underlying condition causing bloating. If symptoms are not associated with any underlying issue, you can relieve bloating with these easy hacks.