We’ve all experienced a little bloating every now and again. It’s really just part of how your body digests food.
But in some people, it can get really uncomfortable, or even painful, or they become self conscious about their appearance. So understandably, they want to get rid of it.
At any normal time, about half of your stomach and intestine is filled with gas – which is about a liter.
The air in the stomach is the result of the work of teeny tiny microorganisms in your intestines — bacteria which help the digestive process along. The harder it is for the stomach to digest food, the more gases are produced.
So there are various things you can try to cut down on bloating. Some of them are diet and habit based, so before you hit the gym or fart yourself into oblivion, why don’t you see if any of these home remedies will work for you!
1. Drink a warm glass of water with lemon juice every morning
A glass of water with lemon juice 15 minutes or a half hour before a meal helps to regulate gastric acid, relieving the symptoms of heartburn, and prevents belching and gas formation in the intestine. Lemon is also great for your skin and contains a lot of vitamin C, so it’s a win all round!
2. Ginger tea could also help!
Ginger calms the stomach and reduces gas formation and intestinal activity because of its spiciness! It can also help to maintain healthy circulation in your body.
3. Don’t drink milk and coffee for breakfast
Try cutting out these two simple things at the start of the day.
Why? Well, both milk and coffee stimulates the production of gastric acid and increases acidity. Instead, why not try replacing your morning coffee with a glass of orange juice. Instead of milk, choose yogurt with fruit for breakfast! It’s a healthy option, and yoghurt contains probiotics which helps the bacteria in your stomach digest food.
4. Don’t wash your food down
Think about it, any drinks you have during a meal will work to dilute your gastric acid, and upset the concentration of enzymes responsible for digestion. It slows down the whole process, and the longer your food is digested for, the greater the amount of gas produced. And of course, more gas equals more bloating.
5. Don’t drink alcohol on an empty stomach.
Alcohol stimulates the production of gastric acid in the same way as foods like milk. So if you’re not eating food at the same time, your stomach slows down its work and could even begin to corrode the walls.
If you keep up those habits, you could even kill off the microorganisms in your stomach and intestines. So the habit your mother taught you as a teenager to never drink on an empty stomach could be great advice!
6. Don’t eat too much fatty food
We all know that we should try to eat much healthier diets. So fatty food and particularly fast food are heavy and stay in the stomach for longer during digestion. The harder food is for the stomach to digest, again the longer it stays in there digesting and the more gases are produced. So if you simply eat less fat, you can avoid both heaviness and feelings of discomfort!
7. Don’t swallow air while you’re eating
When we eat in a hurry, or talk while eating we tend to swallow more air, which contributes to bloated. But did you know the other obvious things you can avoid? If you don’t chew your food thoroughly, or you drink carbonated drinks, chew gum, or smoke, that also leads to swallowing excess air. So cut out all of those and you’ll notice much less bloating!
8. Don’t eat too many foods rich in fiber
Sure, fiber is an essential part of our diet, but breaking it down causes our stomach and intestines to produce gas. So fruits, vegetables, berries, and legumes all are rich in fiber. Enjoy it as part of a balanced diet, and it shouldn’t hamper your intestines’ function in any noticeable way.
9. Relax, sleep well, and meditate
Anxiety and stress are as bad for your stomach as they are for any other part of your body. So just relaxing and getting a good nights’ sleep can aid in digestion as much as anything! If you struggle to relax, maybe try some simple yoga techniques, which are great for your body by promoting good circulation.
10. Try a massage
Take your navel as a starting point, and place your 4 fingers horizontally above there. The point that you’re looking for in this massage should now be just above the upper finger. Massage there for 2 or 3 minutes clockwise, and then the same counter clockwise.
11. Try a different massage that will help to relieve water retention and stomach pain
Again, taking your navel as a starting point and placing 4 fingers horizontally above, the point that you’re looking for in this massage is at the height of your second finger. Massage there for 2 or 3 minutes clockwise, and then the same counter clockwise.
12. One more massage will increase intestinal activity and relieve that heavy feeling
Once more, taking your navel as a starting point and placing 4 fingers horizontally above, the point that you’re looking for in this massage will be located under your little finger.Massage there for 2 or 3 minutes clockwise, and then the same counter clockwise. If your technique is correct, that should help to get rid of your bloating problem.
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