Abdominal bloating is a common condition that makes us all feel uncomfortable. It generally occurs after a large meal or after you eat gas-producing foods. But the good news is that we have some tips to reduce bloating fast!
Bloating can also be caused by some conditions, such as inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS). All in all, bloating affects your quality of life and your overall well-being.
In this case, knowing how to reduce bloating fast is a good idea, and sometimes it can save your day. Stay with us here on Indulging Health and get the best tips! Do you know how to make bloating go away?
1. Avoid activities and foods that can cause bloating
This might sound obvious, but limiting the activities and foods that make you feel bloated is a good place to start. But before you do this, you should know what triggers we are talking about.
They are different from person to person, and because of this, you should identify the ones that apply to you. For example, you can become bloated if you drink through a straw, chew gum, or drink liquids while eating a meal. All of these activities can cause inflammation in your digestive system, which leads to bloating.
Now, when looking at the foods that can produce gas, we can notice that vegetables, fruits, and whole grains can all make you feel bloated. On the other hand, they are full of nutrients, and because of this, you can incorporate them into your diet but be careful about it. This should be a gradual process.
Another thing that might help is to wait about an hour before you decide to eat fruit and vegetables after a meal. Also, avoid carbonated drinks as much as possible.
Maintaining a food journal may help you determine which foods and behaviors appear to aggravate your symptoms, so you can either steer clear of them or adjust how much you eat. After you have all this information, you will be able to reduce bloating fast.
2. Probiotic supplements
Now that you have determined what makes you bloated, we want to tell you that according to various research studies, taking probiotics might reduce bloating because they can make your digestive system produce more healthy gut bacteria.
If you want to take probiotics, you should know that there is medication available for this, but you can also choose the natural way. By this, we mean that there are lots of foods that boost the growth of good gut bacteria, and you can find all of them in your favorite supermarkets.
Some of these probiotic foods are pickles, yogurt, kombucha, sauerkraut, miso, and kimchi.
Keep in mind that even if you eat these foods or take over-the-counter probiotics, the results might vary. Some people may notice that these supplements can reduce bloating fast, while others might not notice a change at all. It all depends on your body and the type of probiotic strains you consume.
3. Go for a walk
If you want to reduce bloating fast, you might want to try some low-impact exercises. A good example of such exercise is walking. Yes, walking counts as exercise, and it can help your body digest the food you eat and also eliminate the extra air.
Strolling promotes waste passage through the colon and helps to build stronger gut muscles. And now, don’t imagine that you will need to walk for miles after you have a meal to reduce bloating fast. No, you just need to go out for a 10 to 15-minute walk, and you are good to go. You will probably feel less bloated in no time.
4. Abdominal massage or yoga poses
You had a large meal, and now you feel extremely bloated. This is an uncomfortable sensation all of us have to fight with from time to time. Hopefully, we have another suggestion for you if you want to reduce bloating fast. You can try to give yourself an abdominal massage.
This is not complicated. All you have to do is lay on your back, relax, and use your hands to trace your colon. Doing these moves will increase peristalsis. This means that you will stimulate your muscles and make them move. By doing this, your colon will be ready to release the trapped gas, and you will feel good again.
Massage across the midsection, down the left side, and under the ribs, starting on the right side. Breathing slowly might make the exercise better and more efficient.
Another way to reduce bloating fast is to strike a pose, and this pose is called the child’s pose. Kneel on the floor first. Then, bend forward, resting your forehead on the ground and your arms at your sides with your hands toward the ceiling while maintaining your bottom on your heels.
Try to keep this pose still for a few seconds; more precisely, you can count them with deep breaths. 8 to 10 deep breaths should be enough. All of this can help things move along and make you feel less bloated.
5. Let it go
When you are bloated, one of the things you need to do is let yourself pass the gas. When you are nervous or feel anxious about expelling the gas because you are around people, you need to find a place where you feel comfortable doing that.
When you feel the gas, walk away, change the scenery, and relax. Use a deodorizer pad for flatulence if you are concerned about an unpleasant smell. These are some reusable cloth pads, and they work because they have activated charcoal, which is good at neutralizing smells.
Holding the gas inside will create more tension, which will eventually lead to abdominal pain. So, if you want to reduce bloating fast, do your best to relax.
6. Peppermint oil, chamomile tea, and ginger tea
Some herbs in nature have gas-relieving properties. That means they are the perfect ally when you are bloated and need to expel gas.
Anciently used as a nerve-soothing and digestive-calming plant, chamomile is also an antioxidant-rich therapeutic herb. That means drinking chamomile tea might help you reduce bloating and also make you feel more relaxed.
Ginger is also a plant that might help you if you are suffering from bloating. It has beneficial effects, and many times ginger tea can help eliminate the causes of gas and bloating.
On the market, you can find small pills containing peppermint oil that are also coated to prevent heartburn and postpone digestion. As a naturally occurring antispasmodic, peppermint helps ease muscular tension.
But if you have gastroesophageal reflux disease (GERD), it is better to not use peppermint supplements because they can raise the level of acid in your stomach and worsen your condition.
7. Diaphragmatic breathing
If you want to reduce bloating-related tension at home, one self-help tool that generally works for everyone is diaphragmatic breathing. Bloating causes a feeling of fullness in the abdomen that can lead to shallow breathing instead of diaphragmatic breathing.
Breathing more slowly can help with diaphragmatic breathing. You can easily check if you are breathing from the diaphragm by placing a hand over your midsection and feeling the abdomen rise and fall.
This type of breathing is known to reduce the heart rate, which also increases the parasympathetic response. This activates the rest and digest signals in your nervous system. As a result, your digestive system will become more relaxed, which can reduce bloating fast.
If you want to reduce bloating fast, you can also try some charcoal supplements, such as: Charcocaps Fast Acting Gas Relief for Bloating & Flatulence
You should also read: Food Poisoning: 8 Home Remedies to Feel Better Fast