Are you constantly struggling with bloating issues? Well, you might not be the only one! Many people today are suffering from this issue and this is due to their poor lifestyle, unbalanced diet, and many other responsible factors!
For instance, women might even experience bloating before their monthly period or even during pregnancy. This annoying and painful feeling of increased pressure in the abdomen can also occur due to irritable bowel syndrome or after a heavy diet.
However, worry not! You no longer need to survive with this embarrassing and painful health issue. Fortunately, there are many effective ways that can help you reduce the bloating.
#1 – Practice Mindful eating
Mindful eating is about eating slowly and in small portions. It is about taking your time to enjoy every bite and feel its taste with all your senses. It is also about being fully mindful about your food intake.
By doing this, you are giving your brain enough time to process what you allow in your mouth. Interestingly, this will equally help you reduce the air bubbles that you swallow with each and every meal you take.
#2 – Avoid The Consumption Of Gas-Triggering Foods
Green vegetables like broccoli, kale, and cabbage are just wonderful food items that do wonders to your body and health. They are highly rich in important nutrients and high in fiber. Hence, including them in your daily diet will improve your digestive system and eventually reduce the bloating.
That’s not everything! These green food items are also loaded in raffinose. The latter is a sugar that can only be digested by the bacteria in your stomach.
A good way to serve these vegetables is by steaming or boiling them to shrink the amount of sugar you take in!
#3 – Watch Your Salt
High salt intakes can be what causes your bloating! Therefore, the higher is the amount of salt you include in your diet, the higher are the risks of developing stomach bloating.
Foods high in sodium can slow down your body’s ability to getting rid of excess water, which will eventually make you feel like you have a balloon inside your stomach.
The challenge is that salt is strongly present in almost all the processed and prepackaged foods, which makes it impossible to avoid. Here, you’d better drink more water so that you can easily flush it out of your body.
#4 – Consume More Fruit
Investing in fruits is one of the best ways to reduce bloating! So, don’t hesitate to consume more bananas, especially that they are high in potassium and can perfectly help balance your salt levels and eventually decrease the bloating.
Also, try to add papaya, pineapple and other types of fruits. These two fruits will help break down the proteins in your system and help your stomach to process food. Fruits can help you avoid constipation, bloating, and strengthen your digestive tract.
#5 – Peppermint And Chamomile Teas
Whether you choose to drink a cup of a chamomile or peppermint tea, you can’t go wrong! They are both delicious and can help in easing your pain, reduce the bloating, and improve your digestion. That’s not everything as these drinks can also help you relax and forget about your belly issues.
#6 – Take Probiotics
Consuming probiotic yogurt now and then can be the best way to put an end to the bloating issue. And that’s because probiotics can help balance gas production and bloating, according to several studies. However, if you don’t like the probiotic yogurt, you can instead take a probiotic supplement.
#7 – Avoid Sugary Alcohols
Sugary alcohols are common in sugar-free foods but they are generally considered safe! However, they may lead to some annoying and painful issues like stomach bloating and this happens when these sugary alcohols reach the bacteria existing in the lower part of your digestive tract and cause excessive gas.
To avoid this issue, you should avoid sugar alcohols and opt for natural sweeteners. Even better, opt for more fruits!
#8 – Belly Massage
Luckily, there are many ways that can help you fight the bloating and this one is one of them!
Massaging your belly or asking somebody else to do it for you can help you get rid of uncomfortable gas in your stomach and help food to move lower in your stomach, which will eventually result in relieving tightness, bloating, and excessive pressure!
#9 – Do Yoga Exercises
Yoga has many health benefits and doing it on a regular basis can literally change your life and improve your health and well-being. Sometimes, taking medicine is not the only option you have. Find time to practice yoga for at least 15 minutes a day.
Yoga will help you reduce the bloating, relieve the pain, and improve your digestive tract by stimulating your organs and easing the stress that causes the tightness and the increased pressure on your belly.
#10 – Hydrate Well
Hydration is crucial and drinking enough amount of water during the day will solve many health issues, including, bloating! At least, you should drink about 8 glasses of water on a daily basis. By doing this, you will give your body all the power it needs to fight the bloating and ease your pain.
We hope these simple yet effective ways will help you fix your bloating issues! If you have any other effective way, don’t hesitate to leave your comment down below!