Bloating is a universal issue that most people deal with every now and then. Surprisingly, a larger part of the people fails to figure out bloating! Yes, this is because their stomach doesn’t look heavily bloated. There are many causes of abdominal bloating including heavy eating, trapped gas and fluid retention. For some people, bloating is an everyday thing. They must seek medical help to find the root cause of the problem to get relief. For short-term solutions, refer to this article where we have compiled some natural remedies for bloating including some suggestions for long-term relief.
Why does bloating occur?
Let us first talk about the causes of bloating. It is important to understand the factors that cause bloating as it can help in finding out about any underlying condition. Generally, bloating is referred to as a condition where the stomach feels tight and looks larger. While this lasts only for some time, abdominal bloating is also caused due to gas buildup and is trapped in the gastrointestinal tract. Another potential cause is fluid retention that not only causes bloating but also a swollen face. If you wake up feeling bloated, it is possibly because you had a heavy meal last night that caused gas buildup. Fluid retention causes long-term bloating effects that need to be addressed medically.
The common triggers for bloating are:
- Diet: Consuming low-fibre diet is the major cause of bloating as it hinders bowel movements. Drinking fizzy drinks, sugary and salty beverages, etc. also cause bloating.
- Digestive issues: If you are dealing with a food allergy, intolerance, constipation, etc. digestive issues, bloating can be seen. It worsens when you cannot defecate properly and the gas remains trapped inside the intestine.
- Hormonal changes: Women on their periods may experience bloating during the cycle. This is because hormonal changes cause water retention that leads to bloating.
Home Remedies for Bloating
There are many natural ways to get rid of bloating. If the cause behind abdominal bloating is diet, you can get rid of it instantly. But if it is because of fluid retention or any other medical condition, you need to exercise these remedies on a regular basis. Besides, you may also see a doctor if you don’t find relief with these measures. They can only treat pain or discomfort and not the underlying condition causing bloating.
Here are proven home remedies for bloating.
Go for a walk
Inactive people who are too lazy to do physical labour tend to deal with bloating the most. The reason behind this is indigestion. Bowel movement is necessary for better digestive health. If you are experiencing bloating, get up and go for a walk. You would feel light. Walking would help in releasing the trapped stool and gas to get the bowels right. This remedy also works if you feel constipated.
Try yoga for bloating
There are certain yoga poses that can treat bloating. These poses exercise the muscles in such a way that the excess gas is released from the gastrointestinal tract. Child’s pose or Balasana, Happy baby pose, squats, are some of the easy and effective yoga exercises for bloating and constipation. You can perform these daily to control flatulence and prevent gas buildup in the stomach.
When period pain becomes unbearable, women are advised to perform the abdominal massage. This simple trick can bring exceptional benefits in relieving bloating and trapped gas. Massaging the abdomen boosts bowel movements. Here is the step-by-step guide to doing abdominal massage:
- Place both the hands just above the hip.
- Giving a slight pressure upwards to the ribcage, rub gently in circular motions.
- Now, rub straight towards the rib cage and across the upper side of the belly.
- Now move slowly towards the hip bone.
- Repeat the steps until you find relief.
Use essential oils for bloating
There are certain essential oils like curcumin essential oil and fennel essential oil that has been found to relieve bloating as per a study. The symptoms in people with irritable bowel syndrome or IBS got better after using these essential oils. Thus, they may also benefit abdominal pain and bloating. However, we would like you to speak with a doctor before consuming these essential oils. While these are natural, they might not suit everyone. Also, you should know everything about ingesting essential oils.
Take a warm bath
If your abdomen is feeling sore, you might try this remedy to get immediate relief. Take a warm shower preferably in a bathtub to relax your body and loosen the muscles. In addition, to aid bloating, a warm bath also provides relaxation to manage stress and allow the stomach to get back to normal.
There are chances that the concentration of good gut bacteria may be low and this is why you are susceptible to digestive ailments. Out of all the ways, the easiest way to boost good gut bacteria is by consuming probiotics. These improve gut flora and relieve symptoms of stomach woes including bloating and IBS. Probiotics are no less than superheroes for our gut. Lactobacillus, Saccharomyces are the good microbes that promote gut health. Have probiotic foods like yogurt, tempeh, kimchi, sauerkraut, kombucha, etc. on a daily basis.
Fennel is a cooling food that leaves behind a cooling sensation to the stomach. To calm down the irritated and bloated belly, fennel can come to your rescue. You can have a teaspoon of fennel seeds and chew them or prepare fennel tea and drink it warm. There are many exceptional health benefits of drinking fennel tea that many people aren’t aware of. For better digestive health, it is advised that you have fennel seeds after every meal. This would not only eradicate mouth odour but also soothe the stomach. Whenever you have a heavy meal or consume gas-causing foods, drink fennel tea to neutralise the effects.
Lemon water not only aids weight loss but can also aid numerous other digestive issues including bloating. It helps in detoxifying the system to flush out all the toxins and give you a healthy belly. If reports are to be believed, citric acid in lemon helps in breaking down the food. Besides, lemon is also a potent source of soluble fiber that can fight bloating.
Ginger is the one-stop solution to many ailments including bloating. Ginger contains gingerols that is found effective in reducing gut inflammation. This helps in calming the stomach and reduce bloating. You can either have ginger or drink ginger tea. Add some honey and lemon juice to make this tea palatable and more beneficial. Another option is powdered ginger root. This is effective in a long-term solution for bloating. You
Bloating is a common problem and its remedial options are also generic. There are options for both short-term and long-term problems. Bloating can be easily relieved with the natural remedies mentioned in this article. All the methods are safe and won’t cause side-effects. You can try these to resolve your issue and boost gut health. If these don’t work, you must see a doctor to find the root cause of the problem and get it resolved. Never ignore any issue as it might be a warning sign of a serious underlying problem. Thus, treat abdominal bloating the natural way with these quick remedies.
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