Natural Ways To Reduce Bloating

2 years ago

1. Give fermented foods a go

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Some over-the-counter probiotic pills may cause bloating, gas, or other GI problems, but eating real foods rich in this beneficial gut flora can have long-term positive effects. One of the simplest ways to get your probiotics is through yogurt, but other options include fermented foods like sauerkraut, kombucha, and kefir.

2. Hydration, hydration, hydration

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According to experts, women should consume about 0.7 gallons of water daily, and men up to 0.9 gallons. When we are dehydrated, for instance, we tend to hold onto any water we can, but drinking more water enables us to drain out the liquid accumulated so far. As a result, you'll feel less bloated as you drink more. Additionally, it will remove extra salt, which absorbs water.

3. Way to go, herbal bitters!

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Bloating can be lessened by herbal bitters, which are preserved medicinal herbs and botanicals, such as dandelion, burdock, gentian root, and Angelica. Basically, bitters trigger receptors on the tongue that tell the tract to produce more digestive juices, which will assist in lessening intestinal irritation and gas production.

4. Avoid ice-cold beverages

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I shudder when I see people consuming ice-cold beverages with their meals. This can slow down digestion by diluting gastric acids like HCL and slowing down your digestion as a whole at a crucial time. You also weaken your body's digestive enzymes for proper protein, carbohydrate, and fat digestion. Instead, drink hot tea or lukewarm water.

5. Try these yoga poses

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There are a few yoga positions that can put the muscles in the belly in a position that helps the GI system release extra gas, which, in turn, lessens bloating. Squats, Child's Pose, and the Happy Baby Pose can all help people swiftly release the buildup of gas.

6. Stomach massage is indicated

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If you'd rather not make any dietary adjustments to reduce your bloating, try your hand at some stomach massage, a safe and quick technique that can help cure constipation. Begin on your lower right side and move clockwise up to your chest cavity, then across and down to your pelvis until you feel better.

7. Cut down on dairy

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Lactose is poorly digested in those with lactose intolerance and serves as a food supply for bacteria in the colon, causing increased gas and that awful bloating feeling. For those who are lactose intolerant, eliminating dairy products is the best long-term strategy for reducing bloating.

8. Also, cut distractions when eating

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We know; you rarely just eat a meal — you're also on your computer, watching TV, or scrolling through your phone. Distraction while eating is part of why you're bloated. Multitasking with digital stimulation leads to overeating or gulping down meals quickly, which leads to poor digestion, and then bloating.

9. Go for a walk

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Exercise can help the bowels move more frequently, which can aid in releasing extra gas and reducing bloating; getting the colon to move is crucial for everyone who is experiencing constipation. A quick way to reduce this pressure is to take a stroll around the block.

10. Use essential oils

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In cases of mild-to-moderate IBS, fennel and curcumin essential oils work miracles. Your symptoms, such as bloating and pain in your abdomen, will considerably improve with continued use. However, avoid consuming essential oils without first consulting your physician because there is no dosage guidance, and some formulations may be harmful or interfere with certain drugs.

11. Get some potassium going

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Potassium-rich foods like bananas, sweet potatoes, and avocados can help control fluid retention, which can also assist in managing and lessening morning bloating. Include sweet potatoes in your dinner plans, and try snacking on bananas between meals. You can also think of ways to include avocados in your daily meals.

12. Peppermint oil does wonders

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Peppermint oil is also extremely beneficial for indigestion and gas. Health experts typically promote this as a remedy for IBS symptoms; however, you can also treat bloating with it as it calms the muscles of the intestines. Avoid if you are prone to heartburn, though.

13. Take a warm bath or shower

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The bath's heat can soothe an upset stomach in minutes. While relaxing in a bath is the original solution, allowing warm or hot water to wash over you for a while during your shower will also do the trick. This method decreases stress levels, which, in turn, improves the GI tract's performance, reducing bloating.

14. Try to avoid fiber-rich foods

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Adding fiber to your diet can significantly improve your health, but there is a limit because too much can have the opposite effect. While increasing your daily fiber intake — aim for 0.8 to 1.2 ounces — is necessary for a healthy digestive system, doing so suddenly may actually make you feel bloated. Some fiber-rich foods to eat less often include lentils, kidney beans, and chickpeas.

15. Add cayenne pepper to your beverages

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Spices help reduce bloating brought on by indigestion or other gastrointestinal problems. For instance, cayenne pepper stimulates digestion, reduces gas, and may also aid with pressure and cramping. Sprinkle some (more) powder into your favorite beverage since it's essentially a bloated belly's most powerful adversary when you're in need.

16. Or swap salt for spices

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Even better, replacing your salt with spices would help your belly tremendously in the long run. Don't worry, your food won't taste bland! But limiting your salt intake will help you avoid water bloat since sodium, present in processed foods and your regular table salt, can worsen water retention. Or throw away all your sodium salt and only use Himalayan salt. Moderately. Very moderately.

17. Turmeric to the rescue!

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Turmeric has the potential to be a cleansing spice like cayenne. The substance named curcumin that's present in turmeric has anti-inflammatory properties and promotes intestinal health. Include a teaspoon in your smoothie, tea, juice, or water for a bloat-free day.

18. Take apple cider vinegar shots (not tequila shots)

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Apple cider vinegar is the perfect multipurpose beauty product, but drinking it to help reduce bloating is also a good suggestion by health experts. This supertonic balances good bacteria in the gut, improving digestion, regulating the body's pH levels, and eliminating viruses and unwanted bacteria.

19. Sit right up after eating

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When it comes to preventing bloating and other digestive problems, posture can significantly affect how you feel. Your position may have been a factor if you've ever eaten a large meal and felt uncomfortable after lying down or slouching. Check to see whether you feel better by sitting up straight during and after your meals.

20. Ginger is a must-have

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Making ginger tea, drinking fresh ginger juice, or adding this spice to a smoothie are all excellent ways to reduce bloating; my favorite drink for bloating has fresh turmeric, ginger, and lemon. Another advantage to this concoction is the potential relief from menstrual cramps (which can also cause bloating).

21. Give natural diuretics a go

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Diuretics help our bodies remove extra sodium and water. Some natural diuretic foods to include in our diets to reduce bloating include fennel, celery, and asparagus. Even though fennel tastes great both raw and roasted (like in the salad above, yummy!), adding its seeds to hot water and drinking the resulting tea is an instant and very natural way to relieve bloating.

22. Brew dandelion tea

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Making yourself a cup of dandelion tea could be the cure for bloat brought on by water retention. This tea works as a diuretic to help you get rid of extra water weight associated with hormonal imbalances like PMS, which, in turn, will reduce bloating to nonexistence.

23. Use charcoal powder

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Is there anything better for us than things growing on trees? Perhaps the tree itself! Charcoal powder works really hard in your body to absorb the gas from your intestines (which leads to bloating) by capturing excess gas molecules. So, this is an excellent ingredient to use if you frequently feel gassy.

24. Stop skipping the skin on fruits

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Put the fruit peeler down. Insoluble fiber, often known as "that thing" that promotes digestion by keeping things moving through in your intestines, is found in the skin of fruits like pears and apples. Eating these fruits along with the skin can help reduce bloating over time.

25. Have a few small meals per day rather than a big one

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Waiting a long time between meals will make you feel famished when it's time to eat again, which could lead to overeating. Also, eating too much makes the stomach look and feel larger than it should (there you are, food baby!), but having multiple smaller meals throughout the day will help avoid that unpleasant distended tummy.

26. Go ahead, drink your coffee

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Coffee drinkers, you're safe! Black coffee helps maintain regularity in your bowel movements, and while the evidence for this relationship is largely anecdotal, many people experience the urge to use the restroom shortly after their first cup of coffee. Therefore, if it helps you, keep using it and drink a cup whenever you feel bloated for prompt relief. (Just watch out for sugar, baby!)

27. Munch on almonds

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Nuts include a lot of good fats that make you feel full, right? Well, yes, but depending on the type of nut, they may also be high in a specific type of carbohydrate, called FODMAPs for short, that your stomach can't fully digest, resulting in a bloated feeling. So, if you enjoy cashews and pistachios, substitute those for almonds, walnuts, or pecans because they are lower in FODMAPs, easier on the stomach, and will cause less bloating.

28. Skip happy hour (crying emoji here)

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Hear us out. Even though it seems strange that drinking might make you bloat, alcohol is basically a fermented beverage, and this fermentation might make you feel bloated. It can get even worse if you add carbonated drinks such as beer or a sparkling cocktail to the mix. So, try limiting your alcohol intake to reduce this unpleasant belly puff.

29. Make yourself a cup of chamomile or mint tea

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Teas made with mint and/or chamomile are both proven to calm your digestive system. Make it a point to drink one in the morning to prevent bloating from occurring in the first place, or try doing so when you are already feeling puffy to hasten the process.

30. Eat some pineapple, quick!

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We're not gonna talk about how pineapple totally got us for centuries — you know, the way you eat it (seen above) is totally different than how we were taught to — and well, the joke's on us (sigh!). But two enzymes found in the mighty fruit (bromelain and papain) help digestion and reduce bloating. You can simply slice up a pineapple to eat as a snack or add it to recipes to get some more flavor into your food.