Most of us will or have experiences bloating, which happens when the abdomen feels full and tight. Bloating occurs when gas builds up in the gastrointestinal tact causing the stomach to look larger than usual and feel tender or painful.
Luckily there are ways to combat bloating, such as exercise, supplements or massage but the best chances of tackling it are figuring out what has causes it.
1. Digestive issues — Food allergies and intolerances can lead to bloating. Take note of what you eat, sometimes our bodies can be sensitive to certain foods and this can cause constipation, leading to bloating and discomfort. Common food intolerances known to cause bloating include dairy, wheat and gluten but don’t discount other foods. It’s worth keeping a food diary to find the common denominator.
2. Diet — Consider your diet. Are you getting enough fibre? And is your diet high In sugar or salt?
3. Hormonal — Most women experience bloating before and during their periods due to hormonal changes and water retention.
There are home remedies that can help to maintain the discomfort of bloating.
1. Keep active
Physical activity can get the bowels moving more regularly and help keep things moving through the digestive tract.
2. Slowly increase fibre intake
Increase fibre to prevent constipation and bloating. When increasing your fibre it’s best to do it slowly over several weeks to allow your body to get use to a new diet.
3. Cut down on fizzy drinks
Fizzy and carbonated drinks contain gas that build up in the stomach.
4. Try probiotics
Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement can help regulate the bacteria in the colon that causes bloating. Other probiotics include:
Studies have shown that peppermint tea or supplements have been known to reduce symptoms of bloating.
6. Drink water with lemon
Lemon water may help with bloating because lemon juice contains potassium. Drinking more water in general, improves digestion, according to research on IBS patients.
In China, ginger has been used to help treat digestive issues, from painful bloating to an upset stomach.
8. Eat more potassium
Some fruits and veggies like mangoes, bananas, spinach, and tomatoes are loaded with potassium which offset sodium to balance the body.
9. Have an early dinner
Experts recommend having dinner early in the day to allow your food an ample amount of time to digest.