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How to Reduce Bloating

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Many people suffer from excessive gas formation and an unpleasant feeling in their stomach. It causes discomfort and makes the belly appear bigger. 5-Minute Crafts decided to share 8 pieces of advice that may help you tackle this problem and prevent it from reappearing in the future.

Keep in mind that it’s essential to determine the primary cause of bloating before starting any self-treatment and to illuminate all the risks of possible chronic and serious medical conditions. Always consult your doctor first.

1. Go for a walk

  • Being physically active helps us to improve our bowel movements, making it more regular. In turn, this helps to release gas and prevent constipation. So taking a short walk can make your belly feel less bloated.
  • Don’t forget to incorporate physical activity into your everyday life to prevent constipation and problems with bloating in advance.

2. Do abdominal self-massage

  • Put your hand above your right hip bone and move your hand up, close to your ribcage. Keep moving your hand clockwise gently rubbing your stomach. Make sure your movement covers both the upper and lower belly areas. Repeat for a little while. You should feel relief.
  • Stop the massage if you feel any pain or discomfort.

3. Limit or avoid sugar alcohols

  • Sugar alcohols are sweeteners like erythritol, maltitol, sorbitol, and xylitol, which can be found in many sugar-free products like gum, ice cream, cookies, and energy bars. They’re an alternative to sugar, but they may lead to digestive problems including excessive gas formation if you consume them in high amounts.
  • Pay attention to how your body reacts to these products and limit them if necessary.

4. Check to see if you have any food allergies

  • If you suspect that certain products make you feel bloated, visit a doctor to figure out whether they’re responsible for your digestive problems. Many people are intolerant to some widely-used ingredients like lactose, gluten, wheat, and fructose, and their bodies react negatively when they consume them.

5. Ditch carbonated beverages

  • Fizzy drinks that are filled with bubbles trap gas in your stomach, causing bloating. It’s better to reduce the consumption of these beverages and go for healthier alternatives like water with lemon, cucumber water, or peppermint tea instead.

6. Add probiotics to your diet

  • Probiotics contain “good bacteria” that might help improve your digestion and reduce bloating. Some food products, like natural yogurts, contain probiotics, but you may also want to consult your doctor to determine the condition of your intestines and get a recommendation for taking certain probiotic supplements.

7. Don’t eat food that contributes to the formation of gas

  • Certain foods like beans, cruciferous vegetables, lentils, onions, and apples, cause bloating. If you notice excessive gas after eating them, limit their consumption.
  • It’s also a good idea to keep a food diary to track your reaction to different products.

8. Consume less salt

  • Consuming too much salt makes your body retain water making you feel bloated. Pay special attention to the label when buying processed foods because they tend to contain more salt than homemade meals.
  • It’s better to not consume more than 500 mg of sodium per serving.
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