Most of us suffer from abdominal bloating but are embarrassed by agreeing to it. Although bloating can be painful, we can reduce it through dietary changes, exercises, massaging, and following healthy strategies.
It occurs when the stomach starts feeling fuller and tighter after the gas accumulates inside, leaving a discomforting and painful sensation. This is not alarming if you feel gas inside your abdomen, this is not alarming, as gas is a healthy part of your digestive system.
The trouble arises when the gas buildup expands inside the intestine, and the person cannot expel it. This gas accumulation makes our bellies look larger; for some people, this bloating can cause trouble with digestion.
This article discusses 13 easy and proven home remedies you can try to get relief from bloating.
Home Remedies to Prevent Bloating Quickly
Various home remedies are highly effective in reducing bloating. These home remedies for bloated stomach and burping are quite effective and relieve instant bloat.
1. Do Yoga
If yoga is included in your morning routine, there are few chances for your stomach to bloat. Yoga is not only beneficial to keep you in shape, but it also helps with digestion and reducing abdominal bloating.
Certain yoga poses can release excess gas from the gastrointestinal tract and reduce bloating quickly. Some effective yoga poses to relieve gas and reduce flatulence include:
- Spinal Twist
- Child’s Pose
- Happy Baby
- Low Lunge
- Forward Fold
You can read about the benefits of sitting on a Yoga ball.
2. Go on a Walk Regularly
Walking has many health benefits, including easy digestion and bowel movement. People who suffer from stomach bloating more frequently can lessen their discomfort by walking regularly. Even a walk for a few miles can help you get relief from constipation, flatulence, and bloating.
You can read about the benefits of a regular walk in this article.
3. Abdominal Massages
Abdominal massaging is a great and most effective tip to try at home to ensure smooth bowel movements. Massaging the abdomen in a circular motion, starting from the right hip bone, proceeding to the right side of the ribcage toward the left rib cage, and then circulating to the left hip bone, is helpful to relieve the large intestine from any discomfort caused by gas buildup.
4. Intake of the Recommended Amount of Fiber
Fiber is excellent for reducing constipation and preventing the stomach from frequent bloating. However, exceeding fiber from the recommended daily amount can cause even more bloating instead of relieving it.
According to UCSF Health, the daily fiber intake limit is 25 to 30g.
If you are considering adding more fiber to your diet, it is recommended to take a gradual start rather than jumping over the limit too fast. To give the body time to adapt to this change in diet, it is better to start gradually and give your stomach time to adjust according to the fiber portion.
5. Say No to Soda
The frizzy and carbonated beverages provide only temporary pleasure and bring with them long-term effects on health. The carbon dioxide in the frizzy drinks creates bubbles inside the stomach, eventually resulting in bloating.
People who intake carbonated drinks more frequently are more likely to develop constipation and extreme bloating. Replacing water with soda is highly effective in reducing abdominal bloating.
6. Reduce Salt Intake
People who intake sodium in high proportions are more likely to develop swelling in their hands and feet. It is better to avoid intaking sodium in large quantities to prevent your belly and other body parts from bloating.
7. Avoid Chewing Gum
We all love chewing gums; for most people, it is their favorite pastime. But for those who have abdominal bloating, avoiding chewing gum is necessary. While chewing gum, the amount of swallowed air increases, causing gas pain and uncomfortable bloating.
So if you are more of a chewing gum fan, you must avoid it to save your abdomen from bloating and gurgling.
8. Consume Ginger Tea
Ginger has a lot of proven benefits for the stomach, as it helps in easy digestion, normalizes bowel movement, fastens the metabolism, and reduces abdominal bloating. Ginger Tea has a perfect warmth, which is necessary to relieve the stomach from all sorts of pain and discomfort.
Read here about the benefits and side effects of ginger tea.
9. Consume Turmeric
Turmeric has a lot of anti-inflammatory benefits, and for the stomach, it does wonders by ensuring comfortable digestion.
Put a small amount of turmeric into a glass of warm water or milk and consume it slowly. Turmeric relieves you from bloating pain instantly.
10. Use Heating Pads
The abdominal bloating caused by the trapped wind can be relieved by heating pads. Position it near your navel at the appropriate temperature. Heat therapy stimulates regular blood flow throughout the body and ensures gas relief.
11. Use Herbs
Various herbs are highly beneficial for digestion. Certain herbs which possess carminative properties prevent bloating and ease gas pain. The herbs and spices which help reduce stomach bloating are
12. Consume Apple Cider Vinegar
Apple Cider Vinegar has proven benefits in reducing symptoms of bloating.
- Take a small glass of warm water.
- Add a tablespoon of apple cider vinegar.
- Drink it before or after a meal.
It will help eliminate bloating instantly, even if you have it for longer.
13. Use Cloves
By generating digestive enzymes, clove oil may aid in lessening bloating and gas. Drink an 8-ounce glass of water with two to five drops of clove oil after meals to minimize bloating. You may add 3 to 4 cloves to your meal for better digestion.
Common Causes Behind Abdominal Bloating
Abdominal bloating does not mean there is any complication in digestion, but this is a normal phenomenon that can happen to anyone at any time. However, the situation gets embarrassing and painful if it stays longer.
Trying home remedies for bloating is not enough. Below are some of the triggering factors resulting in abdominal bloating that can be avoided, including making dietary and lifestyle changes.
1. Intaking Fizzy Drinks
You might believe that drinking a frizzy beverage can improve your mood by making you burp, but it adds more gas to your body. The bubbles caused due to these frizzy drinks result in abdominal bloating when they become trapped in your belly. Such beverages are high in sugar and salt concentration, increasing abdominal bloating often.
People who suffer from constipation can completely understand how badly it affects the digestive system and especially causes them to bloat. The difficulty in stool impaction stops your body from exhaling gas and air.
During constipation, the feces spends more time in the intestines, waiting to go down for longer, which eventually causes your stomach to bloat through excessive gas buildup.
3. Intaking Excessive Air
You might consider swallowing air a widespread phenomenon. But do you know that swallowing a lot of air can actually cause trouble in your gastrointestinal tract?
People with frequent habits of chewing gum or those who eat or drink very quickly have more air stored in their intestines, which causes the stomach to bloat.
4. Bacterial Growth
Inside the intestine of a healthy person, the amount of bacteria is minimal. Still, those with Irritable Bowel Syndrome or who have undergone any intestinal surgery are more likely to develop new bacteria—the overgrowth of bacteria in the small intestine results in abdominal bloating. Bacterial overgrowth is also caused due to the overflow of bacteria from the large intestine to the small intestine.
5. Certain Medical Conditions
Various medical conditions cause abdominal bloating that can be prevented only when the disease is recovered. These conditions include:
- Ovarian cancer
- Celiac disease
- Pancreatic insufficiency
6. Gynecological Complications
Do you know that women are more likely to bloat than men? One of the many reasons which result in stomach bloating is when the uterus or ovary suffers from certain complications. Those females who have certain ovarian diseases have frequent chances of bloating. Women with endometriosis have excessive bloating as their abdomen quickly fills with air or gas.
Get more information about endo belly.
7. Acid Reflux
When stomach acid starts to back up into the esophagus, it results in frequent swallowing. This can cause you to swallow extra air, feel bloated, and frequently belch. This bloating and belching may also be linked to stomach lining inflammation caused by certain bacteria, resulting in some stomach ulcers.
8. Certain Lifestyle Behaviors
Some lifestyle behaviors may also result in stomach bloating, such as:
- Drinking very hot or icy beverages
- Chewing tobacco
- Using a straw
- Eating hard candies
- Talking while eating
- Intaking water while eating
- Eating right before bedtime
If you experience bloating or gas, consider changing your food and way of life. A change in diet and lifestyle can lessen the pain and discomfort. The above-mentioned home remedies for bloating can help you. If you still don’t see an improvement after a few weeks of lifestyle and dietary modifications, do not hesitate to schedule an appointment with your doctor.
Frequently Asked Questions (FAQs)
How many times does an average person pass out gas?
An average person passes out gas almost 15 to 20 times a day.
What are the common symptoms of abdominal bloating?
Discomfort or pain in the stomach, gas formation, and frequent burping and gurgling inside the stomach.
Which food results in frequent bloating?
Certain food items such as beans, broccoli, cabbage, fatty foods, dried fruits, apple juice, and onions are more likely to cause stomach bloating if consumed regularly at night.
Which is the helpful food to reduce bloating quickly?
Peppermint, Ginger, Turmeric, Avocados, Bananas, Asparagus, and Celery are highly effective foods for quickly treating bloating.
How do I get rid of bloating in 5 minutes?
For instant relief from bloating, you may consider placing heating pads of adequate temperature around the navel area. A heating Pad is among the quickest ways to relieve bloating or gas pain.
What can I drink for a bloated stomach?
To relieve your stomach from bloating, you may consume ginger tea, peppermint, or fennel tea which relieves gas pain and relaxes the digestive tract.
How to reduce bloating in minutes?
For instant relief from bloating within minutes, you may walk, try gas relieving capsules, use heating pads, or consume ginger and peppermint tea.