Abdominal bloating can be suffering and disturbing your daily routine especially when it resulted in a sharp abdominal pain or cramp. You may have feeling of full and tight around your upper abdomen, cause your belly to be slightly bigger than normal.
How will gas and bloating affect the overall health conditions?
Gas produce in intestine and bowel are normal process of digestion and healthy adult can pass gas between 13 – 21 times per day averagely.
In most of the circumstances, these symptoms of bloating gas pain are simply caused by the excessive gas build up and disturbance in the intestine and cause the painfulness.
Although bloating can be consequential of medical condition from gastrointestinal problems such as ulcer, gastritis and acid reflux, but it is rarely a cause for concern when it is associated with diet and eating pattern, manage to relieve within a day or two and doesn’t get worse with time.
This article has prepared 10 effective home remedies to get rid of bloating rapidly and tips to prevent bloating in long term.
Home Remedies for Bloating
Peppermint in the form of peppermint tea or supplement has shown positive result to relieve bloating and gas. Drink 1 cup of peppermint tea before your main meals such as breakfast, lunch and dinner for positive result.
Peppermint supplement should be taken as the directions stated. Peppermint tea is not recommended for people with acid reflux or GERD (Gastroesophageal reflux disease).
2. Chamomile Tea
Chamomile tea helps in digestion, trapped gas and bloating symptoms. 1 cup of chamomile tea before main meals and bed time aids in reducing symptoms. You may add honey to enhance its flavour.
Consult doctor if you were taking blood thinner as chamomile has anticoagulant effect which can interact with blood thinner medication.
3. Increase Intake of High Potassium Food
Dark-leafy vegetables, bananas, oranges, cantaloupe, apricots, prunes, raisin, and dates are rich in potassium. Eating high potassium food helps you to remove excess water and sodium from body to beat the bloating feeling.
4. Apple Cider Vinegar
Too little gastric acid can stimulate indigestion and cause bloating, apple cider vinegar may increase your body’s production of gastric acid. 1-2 teaspoon of apple cider vinegar mix with 1 cup of water and drink for fast relieve of bloating symptoms.
5. Replace Sodas with Water
Carbonated beverage uses carbon dioxide to make the fizzy and bubbling feeling, when the bubbling gas enter to the body, it can build up in the intestine and stomach to cause bloating feeling. Sugar or artificial sweeteners in the beverage can also lead to gas and bloating.
Change sodas or carbonated beverage to water help to reduce the bubbling gas production in stomach and treat constipation at the same time.
6. Eat at Regularly, at Slow Pace.
For people who experience bloated right after a heavy meal, it can be prevented by having small and frequent meal every day, to reduce the burden of our digestion system and keep digestion smooth.
Eating and swallowing your food fast can resulted in swallow more air than eating slowly which can turn into excessive gas build up and bloating. Eat slow and enjoy your meal.
7. Probiotic Supplement
Probiotic supplement in pill form or cultured drink contain sufficient number of good bacteria to supplement and regulate our digestive system bacteria environment, balance the number of good and bad bacteria, reduce the bad bacteria that produce excessive gas and cause bloating.
8. Physical Activity
Go for slow walk after meal can help to expel excess gas and stool, relieve bloating symptoms and prevent constipation. Physically active helps to improve bowel movement and reduces the gas pressure. Walk around your house after dinner for better digestion and stay away from weight gaining.
9. Abdominal Massage
Abdominal massage can help to improve bowel movement particularly around large intestine and prevent constipation problem.
Follow the steps below for abdominal massage:
– Pour some essential oil on your hand.
– Place your hand above your right hip bone.
– Massage in circular motion with little pressure toward right ribcage side.
– Massage across upper belly toward left ribcage side.
– Move softly to lower part of left hip bone.
– Repeat the steps until the pain relieve.
10. Avoid Food That Cause Gas and Bloating
Keep a food diary to record food that can caused bloating after eaten. Foods listed below are commonly produce excessive gas to build up during digestion.
– Artificial sweeteners (Aspartame/ Maltitol).
– Cruciferous vegetables such as cabbage, cauliflower, broccoli and etc.
– Dairy product (If you are lactose intolerance).
– Garlic and onions.
– High fat, deep fried food.
– Legumes (Beans, lentils and peas).
– Spicy food.
Tips to Prevent Bloating in Long Term
- Eat more wholegrain to replace refine carbohydrate food.
- Avoid talking while eating.
- Avoid drinking through a straw or sport bottle.
- Avoid chewing gum or hard candy.
- Don’t eat heavy and greasy meal in a time.
- Heat up your food before you eat.
- Sit straight after eating.
- Don’t get constipated.