3 Ways To Reduce Bloating Naturally

Do your trousers dig in after every meal? Perhaps your stomach is large and round like a beachball long after summer has ended? If you are feeling bloated, there are ways to help relieve the discomfort.

See a GP if you’ve been having gastrointestinal problems for several months to rule out anything serious, such as coeliac disease or irritable bowel syndrome (IBS).

We need to eat in order to live, but the aftermath of eating a big meal isn’t always fun – in fact, almost one third of us feel uncomfortably bloated after we eat.

The guide provides information on the causes of bloating as well as tips on how to manage it through diet, lifestyle choices, or supplements.

Making sure your gut has the right mix of nutrients can help digestive problems.

As a result of healthier eating, you may find yourself needing to loosen your waistband less often.

What is bloating?

Gas accumulates in the intestines when the intestines break down food. When the gas is not released, it can cause bloating.

If your pants are feeling tighter around your waist, it may be because you’ve gained a few pounds.

Other symptoms of bloating include:

• Uncomfortable, full stomach
• Stomach cramps
• Burping and passing wind

For some people, bloating is just a minor inconvenience.

Although bloating affects a large number of people, a 2014 article published in Gastroenterology & Hepatology showed that it significantly impacts the quality of life for more than half of those affected.

Sensation caused by stomach filling with gas is called bloating.

bloating can make you feel uncomfortable, crane your back to relieve tension, and make your clothes feel tighter.

For some people, bloating is only a sensation. Some people experience bloating along with a physical expansion of the stomach area.

9 bloating symptoms

Common symptoms of bloating include:

• Stomach pain – trapped wind may cause crampy tummy pains.
• Tummy feels stretched and full – increased pressure in the abdomen creates a sensation of bloating. Your tummy may also feel hard or tight. 
• Constipation – being unable to regularly empty your bowels can put pressure on the space in your gut.
• A sensation of excessive gas in the abdomen – probably down to an accumulation of gas somewhere in your gastrointestinal tract. 
• Flatulence – once excess air travels down into your oesophagus, where does it go next? Frequently passing wind is one way gas is released.
• Burping or belching – another way excess air is excreted.
• Nausea – stomach bloating and nausea often happen at the same time.
• Tummy looks bigger – the sensation of bloating is sometimes accompanied by a physical increase in the diameter of the abdomen.
• Stomach gurgling and rumbling – caused by the movement of gas and fluids in the intestines.

What causes bloating?

If you have an abnormal amount of gas in your gut for some reason, your body may have difficulty getting rid of it.

If your digestive system is sensitive to changes in your diet, you may experience bloating.

If you’re feeling bloated, it may be because there’s more gas than usual in your gut, or because your gut is more sensitive than usual.

This may be due to:

• Eating too many gas-promoting foods, like beans
• Drinking fizzy drinks, which release carbon dioxide
• Swallowing extra air, for example when eating or chewing gum
• Stress – for some people, anxiety can make them swallow extra air
• Gut bacteria ­­– they ferment certain foods in your colon, producing gas
• Constipation
• Certain digestive conditions, for example, irritable bowel syndrome (IBS)
• Food intolerances such as lactose intolerance

What causes wind in the stomach?

We all have gas in our digestive system.

When you chew food, drink, or talk, you may swallow air. Chewing gum, drinking fizzy drinks, and smoking can further elevate this.

Additionally, sometimes your body may produce more gas than usual. There are many reasons why people may feel bloated, and this contributes to the feeling.

9 causes of bloating

• Your body’s sensitivity to gas – some people are more prone to bloating in reaction to even normal amounts of gas in the abdomen.
• Swallowing too much air – formally known as aerophagia. You may do it subconsciously when you’re feeling stressed and it can be exacerbated by smoking and chewing gum.
• Diet – certain foods, such as Brussels sprouts and broccoli, are famed for causing excess gas.
• Lactose intolerance – if your body finds it difficult to digest dairy products, you may find yourself prone to bloating.
• Intolerance to fructose – belly bloat is a common reaction to sensitivity to foods high in fructose, such as dried fruit and honey.
• Coeliac disease – people who are intolerant to gluten can experience bloating after eating wheat, barley and rye.
• Digestive conditions – for example, with irritable bowel syndrome (IBS), spells of tummy pain are often accompanied by bloating as well as changes in bowel habits.
• Acute gastroenteritis – a tummy bug can sometimes cause an imbalance in gut flora that can lead to bloating. 
• Medication – for example, a bloated tummy is a common unwanted side effect of laxatives and some antacids.

What causes bloating in females?

Do you feel like your stomach is bloated around the time of your period? Oestrogen levels play a significant role in how much water women’s bodies retain.

The level of this hormone rises and falls during a woman’s monthly cycle. The body typically retains more water when the level of this hormone is higher in the week or so leading up to the start of a period.

One symptom of premenstrual syndrome (PMS) is bloating.

Bloated stomach after eating

The holiday season is a common time to experience bloating, for obvious reasons related to overeating. This can happen at any time of the year.

The amount and type of food you eat can contribute to bloating.

For instance, food intolerances can promote bacterial decomposition that generates gas and intestinal inflammation.

12 foods that cause belly bloat

• Wheat – if you’re sensitive to gluten, bread, pizza, cakes and biscuits can be a trigger for bloating.
• Cruciferous vegetables – broccoli, cabbage and Brussels sprouts are known for being particularly gassy vegetables.
• Beans – legumes like lentils and chickpeas are fermented by gut bacteria in the colon. The process can produce excess gas
• Fibre – high fibre foods, such as beans, fruit and peas, absorb water in the gut causing bloating.
• Onions and garlic – they’re both rich sources of fructans. These are complex sugars that your small intestine struggles to break down.
• Dried fruit – if your body has difficulty absorbing natural sugars, they may give you a bloating feeling.
• Salt – a diet that’s high in sodium can cause water retention, which adds to feelings of fullness.
• Fatty foods – foods that are high in fat take longer to digest, slowing down stomach emptying and adding to bloating.
• Alcohol – drinking too much can delay stomach emptying and cause your stomach to bloat.
• Carbonated drinks – the gassy fizz introduces extra air into your digestive system.
• Some artificial sweeteners – they’re sweet-tasting, but they’re not easy for your body to digest.
• Dairy foods – if you have a sensitivity to lactose you may find your waist expands after eating more than your gut can tolerate.

3 Ways To Reduce Bloating Naturally

1. Reduce S, S & C:

Salt, Sugar & Carbs. Even though you might have been told that these things can cause bloating, we have discovered that most people make errors when they are trying to get rid of the bloating or when they are trying to fight it.

In the book The Secret To Skinny, it is explained that consuming salt can make you retain water and look bloated. The best way to prevent this is by avoiding salty foods. Although people might avoid adding salt to their food, there are other sources of sodium that might not be considered, such as bread, tomato sauce, canned soup, and salad dressings. Many healthy people are unaware that salad dressings, feta, and croutons are high in salt content and can cause bloating. You should check food labels for sodium content since it is present in many foods.

• Keep your distance from pre-packaged foods, not just snacks and sweets (while these are biggies!), sodium-packed appetizers, entrees, and sides, like mashed potatoes and deli meat are major sodium offenders.
• Keep in mind that salt also increases cravings and makes you hungrier and thirstier, which is never ideal for a bloated belly.

Sugar is like salt in that it intensifies cravings and makes you hungrier and thirstier, which makes a water-logged belly even worse.

While sugar may not make you retain water directly, eating refined carbs such as cake, cookies, and pasta can cause spikes in blood sugar and insulin levels. When your insulin levels are high, your body tries to get rid of excess sugar by reabsorbing more sodium in the kidneys. Additionally, sugar irritates the body and causes bloating as a result of the accompanying water retention.

Carbs: Although whole grains are good for you, eating a half cup of cooked oatmeal or sweet potato should not make the average person bloated—in fact, it could help to prevent bloat by preventing constipation and the bloat associated with it. However, most people tend to eat refined grains, which can cause bloat. The processed grains in bagels and white bread don’t contain the healthy nutrients that have been linked with longevity or the fiber that can help prevent bloating from constipation. If you consume too many carbohydrates, you will likely experience bloating. This is especially true for foods like pasta, cookies, and whole wheat pasta.

2. Make a salad with dandelion greens.

Dandelion can help increase how often you urinate, which can be beneficial if you need to expel excess water from your body. Although there is not a lot of scientific research on dandelion greens specifically, the research that does exist is very positive. We find it interesting that several of our clients who eat raw dandelion greens get muscle cramps from the diuretic effect. If you eat more than one cup of food, we recommend that you have 400 mg of magnesium, ideally from food. If you can’t get it from food, you can get it from a magnesium supplement.

Dandelion greens are one of the best sources of prebiotic fiber, which helps to keep the good bacteria in your digestive tract healthy and happy. When your gut microbiome is in check, bad bacteria doesn’t take over and cause extra gas and bloating.

If you find dandelion greens to be bitter, try mixing them with other greens for a few days. Your taste buds will adjust and your saliva will develop a protein that binds to the bitter taste, making it less noticeable. Try using flavorful olive oil dressings to add flavor to your food. Although we were hesitant at first, we decided to try eating dandelion greens raw and we ended up liking them a lot!

3. Take a step back and ask yourself, “WTF”? Where’s the Fiber?

A bowel movement is important because it gets rid of waste in your stomach. If you don’t have a bowel movement, you will feel bloated and look pregnant. Flush with Fiber. While it may sound counterintuitive to fight bloat with fiber, fiber can actually help reduce the amount of waste in your colon, which in turn can help reduce the appearance of a distended stomach. Eating foods that are high in fiber can help to move waste through your digestive system, which can lead to a flatter stomach.

If you want to lose some weight before the holidays, try filling half your plate with vegetables. This will leave less room for high-calorie foods, and help you slim down. Vegetables are effective for staying hydrated and for promoting regularity in the digestive tract due to their high water and fiber content, respectively. This can help to reduce abdominal bloating caused by holiday overeating and travel-related constipation. Additionally, you will automatically feel healthier and quickly get your mind and body back on a healthy track knowing that you are consuming food that is rich in antioxidants and low in calories, rather than the fatty food that is often eaten during the holidays.

Be sure to increase your water intake when taking fiber because it needs water to help push it along and out of the body.

If you’re travelling during the holidays or in between visits, make sure to bring vegetables with you so you can snack on them during the flight. If you cannot stop before traveling to get vegetables at a local grocery store, deli, bodega, or even drugstore, then you can load up on salads and vegetable crudités at the airport deli or restaurant.