Stomach bloating how to get rid of it easily, with 10 recommended ways. Most people have experienced bloating at least once in their lives. Flatulence is defined as a feeling of fullness in the abdomen.
Causes of bloating
The most common cause of bloating is gas that accumulates in a certain part of the digestive tract, especially immediately after meals. The abdomen looks much larger than usual, weaker and slightly stronger pains are possible.
A strong feeling of discomfort is possible, as well as frequent belching. Bloating can also be caused by water buildup in certain parts of the abdomen.
Another reason for bloating is overeating, ie the accumulation of solid material in a short period of time.
Flatulence is often caused by constipation, carbonated juices, poor diet, heartburn, celiac disease, swallowing air (especially in babies), etc.
Flatulence is a symptom of severe diseases that is very rare (ovarian cancer, pancreatic insufficiency, etc.), so the vast majority of cases of bloating are due to the above reasons.
This problem is present in a large part of the population (according to US statistics, over 15%), but it is often repeated.
For these reasons, here are 10 ways for stomach bloating how to get rid of it, you can help yourself to avoid and reduce the discomfort of bloating.
10 Ways for stomach bloating how to get rid of it
Take a walk after lunch
Physical activity can significantly improve intestinal peristalsis.
This is important for getting rid of excess gas and, in general, for easier emptying.
In addition, exercise is even more important if bloating also results from constipation.
Therefore, practice small walks after meals and without bloating, they have a number of other significant beneficial effects on the body.
Do not overeat
Overeating is risky in other respects as well, but it also increases the likelihood of bloating.
Eat more often, after smaller meals, if you need to have an additional quarter meal, but do not eat large portions.
Overeating is an important factor in whether or not you have a bloated stomach.
Additionally, this is especially true for people who often suffer from bloating.
They need to be especially careful with the amounts, as they can be overeaten much more easily.
Proper and prolonged chewing of food reduces bloating
Prolonged chewing is also very important in preventing bloating.
This is because more chewing reduces the likelihood of retaining small amounts of air in the food.
Prolonged chewing also promotes satiety and prevents overeating, which is also important.
Pay attention to which foods most often cause bloating
If so, it may be a good option to test for allergies or intolerances to those foods.
It’s even easier if you can just avoid it.
The most common food allergies and intolerances:
- lactose intolerance
- egg allergy
- gluten intolerance (celiac disease)
- Allergy to peanuts and other nuts
- fructose intolerance
Avoid fizzy drinks to reduce bloating
Avoiding fizzy drinks is important because of the gas they contain (CO2). Sweetened sodas should not be consumed for a number of other reasons.
Gases that can come from food, and more often from beverages, along with those produced by the intestinal microflora, can significantly worsen bloating.
Additionally, chewing gum (which also contains sugar alcohols which is a problem plus), talking while eating or fast food can also lead to excessive intake of air gases in the digestion.
Prevent constipation
It is a common cause of flatulence, so it is important to avoid it.
Probiotic supplements are an option against bloating
The gas produced by bacteria from the intestinal microflora is the main trigger of bloating.
Specifically, there are different types of bacteria from the microflora with different metabolic pathways, which means they have different metabolites, including gases.
Several clinical studies show that certain probiotic supplements can reduce gas production and thus bloating as a digestive problem.
However, it has been established that this also depends on the person or individual.
If you intend to take any supplements, be sure to consult your healthcare provider.
Pay attention to fiber and you will have less bloating
Fiber is really essential and healthy in many ways.
But if you have had a very poor diet with them and you suddenly ingest larger amounts, bloating is possible.
Therefore, gradually increase your intake of fiber supplements and foods rich in fiber (generally it is also a healthy food – legumes, whole grains, nuts, etc.)
Less salt in food means less bloating
We all know that salt is harmful in terms of raising blood pressure, and in the long run, excessive consumption can lead to various health problems.
Because it can retain excess water, salt can also cause bloating. This is another reason to reduce your salt intake.
Useful short tips to reduce bloating
- Some essential oils may be helpful (turmeric, mint)
- Do abdominal massages
- Be careful which foods make you bloated
- Have a healthy diet and regular physical activity
- Avoid processed foods
If you have to bloat that lasts for days or weeks and/or is accompanied by diarrhea, vomiting, and weight loss it is already a serious problem.
Also see a doctor immediately if you have a fever, sharp pain, bloody stools, or too dark stools.
Conclusion
Flatulence is a disorder that is affecting more and more people. It has happened to each of us in a situation of bloating.
The most common causes of bloating are overeating, high salt intake, carbonated beverages, and the like.
In the United States, 15% of the population has the problem of bloating.
Take walks, smaller meals, fewer fiber foods, a moderate amount of water intake are just some of the tips for less bloating.
Use today’s tips and you will not have problems with discomfort or bloating.
