10 Home Remedies for Bloating
Bloating is something we all experience and none of us enjoy. Bloating occurs when your gastrointestinal tract gets filled up with gas or air. Most people describe feeling like they being full and like their belly is tight or swollen in the area of the abdomen. Bloating may be light and slightly uncomfortable in the best of cases, all the way to very uncomfortable and painful.
What causes bloating?
The most common cause of bloating is gas, and most people experience bloating after eating. When food gets broken down it creates gas as a by-product, and gas also happens when you swallow air. Air is swallowed most commonly during eating or drinking and some people swallow more air than others, potentially experiencing more bloating than others. The most common reasons for swallowing too much air are:
- Chewing gum
- Eating too fast
- Drinking too fast
- Wearing loose-fitting dentures
As a result of this excess air and gas, we burp and flatulate to help them leave the body.
Are there any medical conditions that cause bloating?
There are also medical conditions that may cause bloating. The most common are:
- Irritable bowel syndrome
- Some medications
- Stress, anxiety, depression and other psychological conditions
- Eating disorders
- Intestinal parasite infections
- Hormonal changes
- Weight gain
- Food intolerance
- Other gastrointestinal disorders
- Inflammatory bowel disease
If you’re experiencing serious and long-lasting bloating, this may be a sign that you have a more serious underlying medical condition causing your this, and it’s probably a good idea to see your doctor. If you experience bloating from time to time, you’ll be happy to hear that bloating can usually be eliminated through some lifestyle changes. Here are 10 home remedies for bloating:
#1 – Avoid these foods There are some foods that can help with bloating, and there are some foods to be avoided if you don’t want to risk experiencing bloating. So if you’re going to be around people and you want to avoid any embarrassing situations, here are the foods you want to keep off your plate:
- Canned foods
- Broccoli, cauliflower
- Carbonated drinks
- Diet soda
- Raw spinach
- Protein bars
- Dried fruits
- Beans and lentils
#2 – Foods to eat Just as there are some foods best avoided, there are some foods that won’t make you bloated in the first place, or even help keep your bloating down. Here are the foods to eat if you want to avoid gas:
- White beans
#3 – Activated charcoal Activated charcoal is a natural OTC medication, and it’s great at eliminating gas. It’s a good idea to take one tablet just before you sit down to enjoy a meal, and one more tablet an hour after you’ve finished eating. These tablets may make your teeth or tongue black, so it’s a good idea to rinse your mouth with water if you chew these tablets.
#4 – Healthy gut Keeping your gut healthy is perhaps one of the best things you can do to avoid bloating in the first place. When you have the right balance of healthy bacteria in your gut, the food you eat is better digested in the most efficient way possible. This stops gas before it even forms. If you’re experiencing gas and bloating problems often, it’s a good idea to start eating probiotic foods and/or taking a probiotic supplement to get your gut back in proper working order.
#5 – Exercise This may be the last thing you want to do, especially if you’re feeling bloated, but regular aerobic exercise is one of the best ways to avoid bloating, here’s why:
- Exercise helps make all of your organs function better, stronger and more efficiently
- Exercise helps improve your gut health
- Helps speed up your metabolism
- Helps turn your food into energy quicker
#6 – Apple cider vinegar Apple cider vinegar has become very popular in recent times as a superfood, and it can help with many health issues including bloating. Apple cider vinegar works great to reduce gas and can be added to many of your favourite foods, like salad dressings. All you have to do is dilute a tablespoon of ACV in a glass of water, and drink before eating. You can do this up to 3 times per day until your symptoms go away.
#7 – Chamomile tea Chamomile isn’t only good for colds, it also helps to reduce and eliminate bloating, reduce trapped gas and reduce indigestion. Drink a chamomile tea before meals and before going to bed. This should help reduce bloating and the associated symptoms.
#8 – Peppermint Peppermint or peppermint tea has been shown to reduce symptoms of irritable bowel syndrome including gas. It’s a good idea to have a peppermint tea before each meal, and before going to bed.
It’s important to note, that peppermint is best avoided for certain people, especially if you suffer from heartburn, have any issues with iron absorption or are taking certain medications.
#9 – Cloves Cloves are a powerful herb used in countless recipes, but they’ve also been used as a medicine for thousands of years. Cloves can help reduce gas and bloating because they produce digestive enzymes that can help digest your food more completely and efficiently. You can use them in your cooking, or pick up some clove oil from your local health food store and splash 3-6 drops into a glass of water and drink after meals.
#10 – Some tips and tricks Here are some tips and tricks that will help avoid bloating:
- Avoid smoking
- Avoid alcohol
- Sit down during your meals
- Eat your meals slowly and chew thoroughly
- Don’t chew gum
- Don’t forget to exercise!
- Avoid drinking though straws
- Avoid eating 3 hours before going to bed
Bloating is your body’s way of letting you know that it’s not happy with something that you’re doing and the things you may be eating. In most cases bloating is solved with just a few of the lifestyle changes listed above. Avoid using pharmaceuticals if you can because they only mask the symptoms, and do not eliminate the underlying problem that’s causing your bloating in the first place.
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Bloating References and Bloating Information
- US National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350578/#:~:text=There%20are%20many%20causes%20of,irritable%20bowel%20syndrome%20(IBS).
- US National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816178/
- Eat This: https://www.eatthis.com/bloated-stomach/
- Woman’s Health Magazine: https://www.womenshealthmag.com/food/a19997333/foods-to-help-de-bloat/
- Cleveland health clinic: https://health.clevelandclinic.org/is-it-safe-to-take-charcoal-pills-for-gas-and-bloating/
- The Gut Health Doctor: https://www.theguthealthdoctor.com/bloating-time-to-deflate-some-myths/
- Fit On: https://fitonapp.com/fitness/feeling-bloated-do-these-3-exercises-daily-for-serious-relief/
- Medical News Today: https://www.medicalnewstoday.com/articles/326866#how-to-use
- Pub Med: https://pubmed.ncbi.nlm.nih.gov/24100754/
- Paleo Hacks: https://blog.paleohacks.com/essential-oils-to-get-rid-of-bloating/