These simple tips will relieve or get rid of your bloating
Photo by Andrea Piacquadio from Pexels
Written by Sumayyah Namusabi
Bloating can be a pain in the ass or in this case, the abdomen causing rumbling, a distended (swollen) belly, frequent burping or belching, sharp pains and excessive gas.
It is generally associated with functional gastrointestinal disorders and organic diseases, but sometimes it can be caused by other factors including food allergies or intolerances, overeating, gas producing foods or constipation.
Bloating can be common in both young and adults.
Call your doctor if you feel;
- a worsened heartburn.
- abdominal pains are prolonged and severe.
- high fevers.
- weight loss.
- constipated or have diarrhea.
- recurrent nausea or vomiting
- change in consistency of stools or have bloody stools.
How to relieve or get rid of bloating
Here are some simple tips that might relieve or get rid rid of your bloating;
Pause on high FODMAP foods: Research shows that fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) can escalate bloating and other digestive symptoms, especially in people with irritable bowel syndrome (IBS), a common digestive disorder. High FODMAP foods include;
- Legumes like beans and peas.
- Fruits like apples, pears, watermelon and mango.
- Cauliflower and broccoli.
Research further shows that a low-FODMAP diet can reduce symptoms in IBS patients including bloating.
Try out massages: A study was carried out on the effect of abdominal massage in reducing malignant ascites symptoms and it turns out the greatest effect was on perceived bloating.
Peppermint oil: Studies show it can be effective in treatment of irritable bowel syndrome symptoms and it improved abdominal pains which are a symptom of bloating.
Relieve constipation: Constipation can intensify bloating symptoms. Drink your water to soften your stools and try to break a sweat because exercise can increase blood flow in your guts. This stirs up your bowel muscles to push out the stool. Try out prunes to help you poop.
Improve eating habits: Avoid overeating or eating in large amounts for it causes a ‘stuffed’ feeling which can be uncomfortable. Also try not to eat too quickly, take time to chew your food finely. This way, you will reduce air (excessive gas) and food intake which both can cause bloating.
Try out digestive Enzyme Supplements: These can break down certain food components which can be helpful in relieving bloating. Try out these;
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Look out for food allergies and intolerances: Food allergies and intolerances can be a common cause of bloating, so if you have a “gut” feeling about a food allergy or intolerance, see your doctor for a diagnosis.
Take Probiotics: Specific probiotic supplements can help reduce gas production and bloating in people with digestive disorders.
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Bloating can be relieved or even stopped with the tips mentioned. However, it can be associated with serious medical conditions, so remember to call your doctor if your bloating gets chronic with severe symptoms as shown above.
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