Feeling bloated is never a fun experience. You know the feeling - your clothes feel too tight, your stomach feels swollen, and you just can't shake that uncomfortable sensation. The good news is that there are several simple things you can do to relieve this common condition! Whether it's caused by dietary choices or other factors beyond your control, we've got five tips to help reduce bloating and restore comfort in no time flat. Get ready to say goodbye to that dreaded bloat - read on for our top recommendations!
What is bloating?
Bloating is the sensation of fullness or tightness in the abdomen, usually accompanied by discomfort and sometimes pain. It is a common symptom of indigestion and other digestive disorders. Bloating can also be caused by eating too much, drinking carbonated beverages, or smoking.
What causes bloating?
There are many different things that can cause bloating. It could be something you ate or drank, hormones, a food intolerance, constipation, or even overeating. If you’re bloated after eating, it’s likely due to one of these five causes.
Eating or drinking too much: When you eat or drink too much, your stomach has to work overtime to digest all the food and liquid. This can cause bloating and discomfort. To avoid this, eat smaller meals more often throughout the day and don’t overload your stomach at any one time.
Hormones: Fluctuating hormones can also cause bloating. This is most common during puberty, menstrual cycles, pregnancy, and menopause. If you find that your bloating is cyclical and tied to your menstrual cycle, there are over-the-counter medications that can help alleviate the symptoms.
Food intolerances: If you have a sensitivity or intolerance to certain foods, drinking or eating them can cause bloating as your body tries to digest them. The most common food intolerances are lactose (found in dairy products) and gluten (found in wheat and other grains). If you think you may have a food intolerance, it’s best to talk to a doctor or dietitian who can help you figure out which foods to avoid.
Constipation: Constipation occurs when your bowels aren’t moving properly, trapping air and gas in your digestive system. This can cause bloating and discomfort. To help keep constipation at bay, make sure you’re drinking enough water, eating high-fiber foods like fruits and vegetables, and getting regular exercise.
5 Tips to Relieve Bloating
#Tip 1 - Eat Smaller Meals Throughout The Day
If you're suffering from bloating, one of the best things you can do is to eat smaller meals throughout the day. When your stomach is full, it's easier for gas and other digestive issues to occur. Eating smaller meals will help to keep your stomach from getting too full, and will also help you to digest your food more slowly and easily.
Another tip is to make sure that you're drinking plenty of water. When you're bloated, your body is retaining water and that can make you feel even more uncomfortable. Drinking lots of fluids will help to flush out your system and relieve some of the bloating.
Finally, avoid foods that are known to cause bloating. These include fatty foods, spicy foods, carbonated beverages, and beans. If you can't seem to avoid all of these foods, try eating them in smaller portions or avoiding them altogether for a few days until your bloating has subsided.
#Tip 2 – Stay Hydrated and Drink Enough Water
We’re all told to drink eight glasses of water a day, but sometimes that feels like an impossible task. If you’re struggling to down all those fluids, here are a few tips to help you stay hydrated:
- Invest in a reusable water bottle that you can take with you wherever you go.
- Make sure your water bottle is filled up before you leave the house in the morning.
- Drink water regularly throughout the day, even if you’re not thirsty.
- Add some flavor to your water by infusing it with fruit or herbs.
- Keep track of how much water you’re drinking each day with an app or journal so you can ensure you’re hitting your goal.
#Tip 3 – Avoid Foods That Cause Gas and Bloating
There are certain foods that are more likely to cause gas and bloating than others. These include beans, lentils, cabbage, broccoli, and onions. If you're suffering from bloating, try to avoid these foods or eat them in small amounts.
Another way to help reduce gas and bloating is to chew your food more thoroughly. This allows your body to better digest the food and may help to reduce the amount of air that you swallow.
Finally, avoid carbonated beverages as they can also contribute to gas and bloating. Stick to water or herbal tea instead.
#Tip 4 – Exercise Regularly
Exercising regularly is a great way to reduce bloating and promote regularity. Walking, jogging, swimming, and rebounding are all excellent exercises for relieving bloating. Additionally, yoga and Pilates can help to relax the digestive system and ease gas and bloating. If you suffer from chronic bloating, be sure to consult with your doctor before beginning any new exercise regimen.
#Tip 5 – Try Natural Remedies
While there are a number of over-the-counter remedies that can help relieve bloating, there are also some natural remedies that can be just as effective.
One of the best natural remedies for bloating is peppermint tea. Peppermint has long been used to relieve digestive issues like bloating and gas. Simply brew a cup of tea using fresh peppermint leaves or a peppermint tea bag and drink it before or after meals.
Another great remedy for relieving bloating is ginger. Ginger has natural anti-inflammatory properties that can help reduce the swelling in your stomach that leads to bloating. You can take ginger in capsule form, or add freshly grated ginger to your tea.
Finally, try drinking more water. Oftentimes, bloating is caused by dehydration. By drinking eight glasses of water a day, you'll help keep your digestive system functioning properly and reduce the likelihood of bloating.
You can also try Fytika Let It Melt is a natural supplement that can aid in healthy weight management without impacting overall health. It contains several herbs like Triphala extract, green coffee extract, kali jeeri, piperine, and garcinia cambogia extract, which are known to help in maintaining optimum weight. It's important to remember that these supplements should be used in conjunction with healthy eating and exercise for the best results.