Bloating, that uncomfortable sensation of tightness and fullness in your abdomen, is something most of us have experienced at some point. Whether it's caused by certain foods, or even stress, bloating can put a damper on your day. The good news is that there are several effective strategies you can use to manage and reduce bloating. Here are nine ways to help you beat the bloat and feel more comfortable.
"Bloating can occur as a result of poor eating habits, such as excessive consumption of aerated beverages, processed fast food, and practises such as eating too fast," Dr Rakesh Patel, Consultant Gastroenterology, Fortis Hospital, Kalyan explained, adding that eating too many leguminous foods such as beans, soybeans, chickpeas, peanuts, and lentils can also cause bloating.
According to Britain’s National Health Services, you may feel bloated if
- your stomach feels fuller or larger than normal
- you have stomach pain or discomfort
- your stomach is rumbling or making noises
- you fart more than usual
Stay Hydrated
Drinking enough water is essential for digestion and preventing bloating. Aim to drink plenty of water throughout the day to help your digestive system function optimally and prevent constipation, which can lead to bloating.
Eat Slowly and Mindfully
Eating too quickly can lead to swallowing air, which can contribute to bloating. Practise mindful eating by savouring each bite and chewing your food thoroughly. This can aid digestion and reduce the likelihood of excessive gas buildup.
Also read: What a nutritionist eats to de-bloat all day long
Manage Portion Size
Overeating can stretch your stomach and lead to bloating. Pay attention to portion sizes and try to stop eating before you feel overly full. Eating smaller, more frequent meals throughout the day can also help prevent bloating.
Choose Digestive-Friendly Foods
Incorporate foods that are known to aid digestion into your diet. Ginger, peppermint, fennel, and yoghourts with probiotics are all examples of foods that can promote healthy digestion and reduce bloating.
Move Your Body
Physical activity can help stimulate digestion and reduce bloating. Engaging in regular exercise, even a light walk after meals, can promote healthy digestion and prevent gas buildup.
Manage Stress
Stress can impact digestion and contribute to bloating. Practice relaxation techniques such as deep breathing, meditation, or yoga to help manage stress levels and improve overall digestion.
Prefer Herbal Teas
Certain herbal teas, such as chamomile, peppermint, and ginger tea, can have soothing effects on the digestive system. Additionally, natural remedies like activated charcoal can help alleviate bloating in some cases.
Remember, everyone's body is unique, and what works for one person may not work for another. If you find that your bloating is persistent or severe, it's a good idea to consult a healthcare professional to rule out any underlying medical conditions.
Also read: Lose The Belly Bloat With Bottle Gourd (Lauki) Juice
Bloating is a common discomfort that can often be managed with a few lifestyle adjustments. By making mindful dietary choices, staying hydrated, and incorporating healthy habits into your routine, you can beat the bloat and enjoy a more comfortable and balanced digestive system.