How To Get Rid Of Bloating?
Belly getting bigger? Or pants getting shorter? How’d those jeans shrink? Or are you putting on weight? Well, it might be neither, as a temporary bloating of the stomach is a common thing. It could just be that you overate last night, but it could also be many other things too like excess gas or constipation. Bloating is not a nice feeling, and it is more often than not the result of a poor diet. But how to get rid of bloating?
Well, actually easing the bloating never seems like the easiest thing in the world to do. Even after a few hours you could still be experiencing an unusually large tummy and wondering what in the heck is going on. To help you ease the soreness, and to shrink your belly back down to its normal size, so that you can fit into your trousers again, let’s take a look at 11 must-know tips on how to get rid of bloating.
So, if you find that your jeans have mysteriously shrunk overnight, read these ways to get rid of stomach bloating.
1. Drink Water
We know, we know. The last thing you want to do when your belly is ballooning to the size of your head is consume more food or drink, but drinking water is actually good for you when you’re bloating. It will help to restore the sodium balance in your body, so that you are able to give up fluids – which is what you need to do.
Moreover, water is also helpful in that it flushes out your system and makes sure that your digestive tract is working properly. This means you avoid complications, such as constipation.
2. Eat More Foods That Are Rich In Potassium
Another useful tip on how to get rid of bloating is to eat more foods that are rich in potassium, which is the best mineral for getting the kidney to excrete more sodium, and it is exactly what you want. Potassium is a mineral that helps to regulate the fluid in your body and so eating potassium rich foods will help to stop the bloating caused by excess fluids.
You can find your potassium-rich food in the fruit and veg aisles, with bananas, melons, mangos, spinach, nuts and tomatoes being particularly hot with the mineral. Orange juice is also loaded with potassium, but it’s also loaded with natural sugars too. If you’re watching your calories, it’s probably best to avoid OJ.
3. Drink Peppermint Tea
Peppermint tea is one of our favourite teas, because it’s just so tasty. As well as being super delicious and coming with various other health benefits, peppermint tea is also great for soothing a bloated stomach. It does this thanks to the essential oil, menthol, which asserts an antispasmodic effect on the digestive tract. Moreover, peppermint tea also relaxes nerves and as a result relaxes the stomach.Drinking a cup of peppermint tea after meals will keep everything running smoothly. We’ll drink to that!
4. Cut Salt From Your Diet
Another tip on how to get rid of bloating is to cut down on salt. The next time you ask someone to pass the salt, resist. The more salt we have, the more water our bodies retain. Consequently, the more bloated we become. The problem is that most of our sodium content comes from all those canned and packaged foods we love, as well as restaurant meals. Our top tip here is to eat more unprocessed foods, as well as indulge more often in home cooking.
5. Eat Pumpkin
It may not be Halloween just yet, but you should still be able to get hold of pumpkin from health food stores. Pumpkin is recommendable, because it helps to reduce the amount of gas your body creates. You see, gas is often caused by poor food digestion, and for this reason high-fibre foods are often the culprit.
We find it difficult to digest fibre, and if it doesn’t break down in the small intestine, it’s sent to the large intestine. At this point, natural bacteria is allowed to pounce on it, with the result being that a lot of gas is created. Pumpkin – which you can eat baked, boiled or steamed – is a great way to eliminate this gas.
6. Eat Slowly
Often, the chief reason we bloat is because we eat too quickly! Have you ever felt compelled to eat quickly if you’re eating with someone else who is wolfing down their meal? Instead, either eat alone or make it your prerogative to eat slower, no matter who you are eating alongside. When we eat quickly, we indulge in air swallowing which leads to bloating.
7. Try To Ignore Sugar Alcohols
If you ever check the ingredients of the food you buy, you might come across strange scientific names, such as sorbitol, maltitol, lactitol and isomalt. These are actually sugar alcohols and they are usually found in food that is marked as being ‘sugar-free.’ The consequence of these sugar-free meals is that they tend to linger for longer in your gut, making you bloated. So our next tip on how to get rid of bloating is to avoid such foods.
8. Have More Ginger
Ginger is a medicinal wonder and it reaps so many fabulous health benefits. Another ace up its ginger sleeve is its ability to ease stomach bloating. Indeed, thanks to a high number of chemical components, it is is able to help with many stomach ailments, including indigestion, stomach flu and nausea. It works in a two-pronged attack, with gingerol relaxing the intestinal track, before its roots get work, preventing the formation of excess gas.
9. Eat Smaller Meals
Next tip on how to get rid of bloating is, instead of opting for the traditional 3 big meals per day because you feel as though you have to, aim to eat smaller meals. Smaller meals are better at keeping bloating at bay, and if you eat them more often you will be better able to control your blood sugar and hunger. We recommend eating up to six small meals per day, whilst making sure that the quantity is proportionate to your needs. Five or six small meals will be far easier to digest, than three large ones and you will be less prone to gas.
10. Try To Avoid Fizzy Drinks
If you enjoy carbonated drinks, this could be the prime reason you’re experiencing a lot of bloating. It’s the fizz in these drinks that can lead to gas getting stuck in your belly. And the thing is, even the diet ones are really bad for this. So our next tip on how to get rid of bloating is to try swapping these fizzed-up naughties with flavoured water, or even the aforementioned peppermint tea.
The bubbles that make carbonated drinks test so refreshing are also going to get into your stomach. Stick to plain, still water and you will avoid the gas that causes the morning stomach bloat.
11. Get On The Move
If you’re slouching around on the couch, this could be one of the reasons why your bloating feeling just isn’t shifting. Even if your belly feels as large as a hilltop, it’s still no excuse to get up and carry on with our workout. Indeed, the more you huff and puff, the more gas you shift. Or, if you really don’t fancy working out, why not take a walk? You’ll be surprised by how much of a load you can take off.
12. Don’t be too much of a lady about it!
It has to get out somehow and you can’t hold it in forever. If you do have gas, then take a trip to the bathroom or somewhere else discreet. Holding it in will not only make your tummy bloat, it will become painful too.
13. Eat fibre regularly
Next good suggestion on how to get rid of stomach bloating is to eat fibre rich foods regularly. You should be eating plenty of fibre anyway, because it helps keep your gut healthy, but if you suddenly increase your intake of fibre that will lead to excess gas being produced. This is only because your body is not used to the fibre and it doesn’t contain the right bacteria to digest it. If you eat high fibre foods regularly, you won’t get this sudden increase in gas.
14. Close your mouth!
You can get bloating caused by gas from swallowing the air. Chewing gum, smoking or drinking through a straw can cause you to ingest air into your gut and that will inevitably cause some bloating in the stomach.
15. Stretch and massage
Another tip on how to get rid of stomach bloating and a way to get the gas moving is to stretch your body out and massage your abdomen. Apply firm pressure to your abdomen and massage your tummy in a circular motion and it should help to release the trapped gas.
16. Chew your food properly
Chewing your food properly is another great tip on how to get rid of stomach bloating. Gas is primarily caused by the fact that your body is having difficulty digesting food. This can be caused by not chewing your food properly before swallowing. If you don’t chew your food thoroughly, then it will sit in your gut even longer and cause more gas.
17. Check that you don’t have an allergy
Bloating can be caused by food allergies and intolerances as well. If you think you can tie your bloating down to a particular food, though, don’t assume that you have cracked the problem. Visit your doctor first and get the tests done to make sure.
What Drinks Help Prevent Bloating?
Bloating. It’s unpleasant. It feels horrible, and it can even look bad if it gets too out of hand. How to prevent bloating?
The problem with bloating is that it seems to be just so common. When you eat the wrong things, you can soon start to feel really full. And once bloating has set in, that’s pretty much it – you’re gonna feel fat and unsettled for a good few hours!
The good news is that, while there are different types of food and drink that can causes bloating, there are 10 drinks that help tor relieve and even prevent it.
Bet you’re dying to know what these are, right? Let’s take a look!
Let’s start with the most natural substance on the planet (no, not coffee) – water!
Water is the elixir of life that most of us don’t drink enough of. It’s recommended that you drink at least 5 glasses per day. For many reasons.
One reason is to relieve and prevent bloating. While this might sound counter productive (after all, why would you drink more water to prevent water retention?), it actually works. How?
The reason your body holds onto fluids is because it’s not getting enough of them. This means that you should drink more water to allow your body the chance to ease up on retaining fluids.
Because water has so many other health benefits (it’s the best way to stay hydrated and it flushes nasty toxins out of your system), it’s worth adding to your diet more than any other drink on this list.
And if you think water is a tad boring, you’ll soon get used to it!
Okay, so you think water is really boring. No drama – simply make things a bit more fun by tossing cucumber into the mix.
Cucumber water comes with the benefits of water and cucumbers, and it tastes super.
Plus, it’s extra awesome for bloating. Get on it!
Not a massive fan of cucumber water either? No worries – how about lemon water?
Lemon water is a great way to start your day because it flushes out nasty toxins that have built up in your system overnight. It also boosts your digestion process and helps your body to break down any subsequent food you eat better.
One thing that isn’t good for bloating is coffee.
Before you curse us and leave this page, it’s important that – no matter how much you love your coffee – you accept that black coffee is really bad for making us bloating. Why? It’s all because of its high acidity, which causes your stomach lining to swell. Not cool.
Peppermint tea, on the other hand, is the total opposite. It’s a really tasty, really healthy alternative to coffee that could be the new start of your morning routine if you allow it. Because it’s rich in natural muscle-relaxing agents, it’s able to soothe a bloated stomach, reducing gas and aches.
It can even help with period cramps. WIN.
Next time you visit Starbucks, definitely consider going for the peppermint tea option.
Admittedly, coconut water is a bit of an acquired taste and not everyone will like it. But if if you enjoy the taste or can see yourself getting used to it, it’s well worth adding to your diet.
Coconut water is rich in potassium, and as such it can help your body to better regulate its electrolyte levels while stabilising your fluid levels.
Just a single glass of coconut water contains as much as 600mg of potassium, which means it’s got more potassium than a banana. It’s totally awesome and a fab way of staying hydrated the healthy way and it helps prevent bloating too.
Whenever something goes wrong with your body, green tea is almost always the perfect riposte.
Green tea comes with numerous benefits, and because it acts sorta like a prebiotic, it’s especially good for soothing bloating.
It also speeds up your metabolism and – as a bonus – it quenches your thirst.
Not too keen on the taste? There are lots of flavoured green teas you can now buy that come with all the same health benefits.
When it comes to stomach problems, ginger tea always has the answers.
Ginger is rich in gingerols – anti-inflammatory compounds that help to reduce bloating.
When your system doesn’t break down foods properly, they ferment in your gut. This is what leads directly to bloating, and this is exactly what ginger tea can help with.
Plus, it tastes great!
If you regularly struggle with stomach issues in general, drinking a cup of ginger tea each day really is a swell idea.
Another good tip on how to prevent bloating is to drink chamomile tea. Chamomile tea is one of the best ways to relax. It’s literally divine and proves a handy ally whenever we’re feeling stressed. Excellent in the morning or at night, it soothes our nerves and sets the tone for a calmer day or an easier night in bed.
It’s not just known for its relaxing properties, though. Chamomile tea can also help with digestive issues, such as vomiting, trapped gas – and bloating.
If you’re feeling a bit too full at the moment, sip on some soothing chamomile tea for some much-needed relief.
Smoothies are a great way to kickstart your day. When done right, they’re mega healthy and they turbocharge your metabolism.
Plus, they give you plenty of energy when you need it.
Smoothies can also help to reduce bloating if you include lots of high-potassium foods. These include spinach, watermelon, oranges and bananas. Stuff them in your blender and drink up, and you’ll be feeling much better in no time at all!
Lastly, ever notice that when you’re bloated you also feel a tad, shall we say, greasy?
The easiest way to relieve that greasy feeling (as well as your bloating) is by drinking fennel tea. This is a natural cure for bloating, and you can even make your own by adding seeds to a cup of boiling water.
What Foods Cause Bloating And What Foods Help To Reduce It?
Okay, here is a topic that many find uncomfortable and embarrassing: Gas. Few want to talk about it publicly, and few of us are unwilling to even discuss bloating with our friends.
Yet bloating after eating happens to many of us, and rather than shy away from the issue and suffer in silence, we think it’s high time that we faced this issue head-on and got to the root of the problem.
You see, the reason behind a ballooned belly is everything to do with what you’ve just eaten. So rather than keep on making the same dinner mistake over and over, why not identify the culprit and lose it from your diet?
Even better, we’ve also got a list of 5 foods that will help to eliminate bloating and ensure that you can fit nicely into your jeans once again. So let’s take a look!
Pretty much everyone knows that beans are associated with flatulence, although it is a common myth that too many of them give you gas. In fact, a diet rich in bean can actually help to reduce gas. The problem is, we tend to eat beans sparingly, which is why we get all bloated.
Legumes are basically protein in a pod. They’re also rich in sugar and fibre that our body’s find hard to digest. So instead of bothering, they allow out bacteria to dine out on them, thereby creating gas.
Worst: Dairy Products
Dairy products can make you feel all gassy and bloated if you’re lactose intolerant. Your body finds it difficult to digest cheese or milk because it lacks the required amount of enzymes. So what happens is that gas develops in the GI tract, which can in turn lead to a ballooned tummy.
So whilst dairy products are okay for most people, it’s advised that you stay away from them if you’re lactose intolerant. If you are not sure about whether you are or not, see a doctor.
We’ve all heard the familiar adage that eating an apple a day keeps the doctor away.
But then again, the doctor told Snow White to eat more apples and look what happened to her! Poor girl.
Indeed, apples might be good for some matters but they’re certainly not a little miracle. And one area where they wreak havoc is your GI tract. See, apples are high in fibre, fructose, sorbitol and sugar. Such a combination is enough to cause pandemonium in many peoples’ gut. Not cool at all!
Worst: Spicy Foods
It’s probably little surprise that spicy foods wreak havoc with our digestive tract. Not content with causing mayhem in our throats, where they almost set us on fire, these pests then decide it’s A-okay to go and release stomach acid, thereby causing irritation!
Indeed, spicy foods just love to have a ball in our bellies, but the downside for us is that it can cause bloating. We suggest that you limit your intake of chilli, curry, mustard and nutmeg if you think spicy foods are behind your balloon.
Worst: Gassy Vegetables
Veggies are really healthy for us, and we’re always encouraged to eat more. But there are certain gassy veggies out there that are well known for producing too much gas.
So if you’ve been feeling a little bit bloated after devouring your greens recently, you might want to take another look at your diet and cut down on broccoli, cabbage, Brussels sprouts, cauliflower and peppers.
Rice is one of the easiest, most convenient ways to beat the bloat. It’s also really cheap! According to the American College of Gastroenterology, rice is an excellent replacement for nasty starches, such as wheat and corn. When digested fully, rice gives forms little-to-no gas, and is therefore a fab way of getting your stomach back its normal shape.
Bananas are rich in potassium, which is one of the best antidotes to a high sodium intake. A high sodium intake is often one of the chief causes of a gassy bulge, and you’ll find sodium in most processed foods at the supermarket. Basically, sodium attracts water with a wink, before retaining it thereby creating gas.
Bananas, conversely, counteract sodium’s role, defeating it and restoring balance and goodwill. Think of this fruit as the superhero that comes to defeat the nasty villain in the final act of a movie and you’re halfway there. So the next time you’re bloating, just call on Banana Woman!
Or just grab yourself a banana. Whichever is easier.
Best: Peppermint Tea
Mint has actually been used for hundreds of years by people in the know when it comes to digestion issues. And now there has even been scientific research carried out that backs those crazy ancients up.
Peppermint tea has indeed been found to reduce the symptoms experienced by IBS sufferers, cutting them in half. This is all down to a mechanism in the mint that allows it to channel an “anti-pain” element in the colon, thereby soothing bloating. Yup, it’s time to put your feet up with a good cup of tea! Ah!
Ginger has a remarkable amount of health benefits, and has like mint been used by the Chinese for thousands of years as a way to beat the bloat. Indeed, evidence suggests that the health-obsessed Chinese were even using it to treat gas as far back as the fourth century BC.
The great thing about ginger is that it comes in a variety of forms, including beer and tea. Get on it!
You probably knew all along that water would be on here somewhere. After all, it’s the world’s healthiest fluid. According to registered dietitian and author of The Small Change Diet, Keri Gans, water is the best way to cure a bulging, bloated stomach. It helps to keep things moving, and it flushes out all the badness from our system – including that pest of all pests, sodium.
How to get rid of stomach bloating? Do you have other tips to share?