19 Home Remedies for Bloating

Home Remedies

That feeling when your jeans just don’t fit like they did last week—women know it well. Being more prone to bloating than men, women are likely to experience several of these days each month around the time Mother Nature arrives for her monthly visit. Although bloating is normal, the feeling is still unpleasant. Thankfully, there are some easy at-home remedies for reducing bloating.

Eat

Certain types of foods have been shown to reduce bloating by flushing out excess water, aiding digestion, and helping to reduce water retention. Try eating these types of foods to beat the bloat:

Fiber will help bloating in cases where poor digestion is to blame. The reason for this is that too little fiber can cause constipation, which leads to bloating. Eating too much fiber too quickly can have the opposite effect, however, and actually cause you to become bloated and gassy.  

• Ex: broccoli, lentils, avocados, blackberries, pears, oatmeal

Prebiotics & probiotics elevate levels of good bacteria in the gut, which aids digestion.  

• Ex: Unpasteurized yogurt, bananas, onions, raw garlic, asparagus, dark chocolate, sauerkraut, kombucha

Diuretic foods get rid of unwanted fluids in the body by increasing urine production.  

• Ex: Lemons, apple cider vinegar, celery, oats, ginger, cranberry juice, eggplant, tomatoes, cucumber, watermelon

Magnesium relieves bloating caused by constipation or indigestion through neutralizing stomach acid and relaxing the muscles in the walls of the intestines.

• Ex: Mostly leafy greens, like spinach and chard, but also banana, fig, dark chocolate, almonds, avocado, black beans, and pumpkin seeds

Potassium helps the kidneys get rid of excess sodium, reducing bloating.  

• Ex: banana, avocado, sweet potato, spinach, salmon, acorn squash, pomegranate, white beans

Anti-inflammatory foods reduce bloat by decreasing inflammation in the digestive system caused by toxins like sugar, processed grains and meats, artificial food additives, and alcohol. Fortunately, there are many types of foods that fight inflammation. 

• Ex: Green leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, walnuts, chia seeds, coconut oil

If you’re looking to reset your eating habits, check out our Busy Person’s Guide to a 7 Day Cleanse.

Drink

• Water Get your recommended daily dose of 64oz, and for a bonus, drink 16oz of water half an hour before you eat to fight bloating after your meal.
• Peppermint tea Research has shown that peppermint aids digestion and helps to reduce bloating by soothing inflammation in the digestive tract.
• Lemon in water on empty stomach to aid digestion.
• Apple cider vinegar (1-2 tbsp) to aid digestion.

Avoid

• Salty foods. Consuming too much salt Is tough on our kidneys, and when the kidneys become overburdened to the point they can’t process all the sodium, it causes us to retain water and look bloated. Refined white table salt adds to this issue because it’s an unnatural chemical form of salt, which further overburdens our system. You can look up to 9 pounds heavier than you actually weigh just from too much table salt. Himilayan pink salt is preferable because it contains less sodium and has the added benefit of additional trace minerals.
• Refined carbs. Foods with white sugar, corn syrup, fructose, starch, instant oatmeal, and white grains spike insulin levels, which makes you retain more sodium, which causes you to bloat.
• Carbonated drinks. The fizz can cause gas to get trapped in your belly, causing you to look and feel bloated.
  
  Chewing gum. Swallowing too much air contributes to bloating.
• “Sugar free” foods. Artificial sweeteners have sugar alcohol, which can lead to bloating.

Do

• Walking around can reduce fluid build-up in some areas.
• Drink more water to reduce water retention.
• Elevate legs when lying down. Helps increase circulation and eliminate water retention.
• Break a sweat to eliminate some excess fluid.

If you’re experiencing frequent or chronic bloating, it may be due to an underlying inflammatory issue or food intolerance. Consult with your doctor to learn what might be causing your bloating. If you’re looking for new primary care doctor or don’t have one yet, use the MyHealthKC Find A Doctor tool to match with a physician in your area.

Quick tips and long-term relief

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Bloating can cause discomfort, but there are many ways to reduce it. Exercise, supplements, massage, dietary changes, and other strategies can all help reduce bloating quickly.

Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.

In this article, we provide techniques for getting rid of bloating quickly and explain how to reduce bloating in the long-term.

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

• Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.
• Diet. Fizzy drinks, too much salt or sugar, and not enough fiber in the diet can all cause bloating.
• Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.

Many home remedies can help to manage the pain and discomfort of bloating. The following quick tips may help people to get rid of a bloated belly quickly:

1. Go for a walk

Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.

2. Try yoga poses

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.

Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.

3. Use peppermint capsules

Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.

Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.

Peppermint capsules are available to buy over the counter (OTC) at drug stores or online.

4. Try gas relief capsules

Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.

People can find gas relievers in drug stores or online.

5. Try abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

• Placing the hands just above the right hip bone.
• Rubbing in a circular motion with light pressure up toward the right side of the ribcage.
• Rubbing straight across the upper belly area toward the left rib cage.
• Moving slowly down toward the left hip bone.
• Repeating as necessary.

If the massage causes any pain, it is best to discontinue it immediately.

6. Use essential oils

A study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.

People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.

7. Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.

Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.

People can use these simple steps to try to prevent bloating in the long-term:

8. Increase fiber gradually

Eating more fiber helps to prevent constipation and bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams (g) for females and 38 g for males.

However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloating. People may notice adverse effects from eating more than 70 g of fiber a day.

When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet.

9. Replace sodas with water

Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.

Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.

10. Avoid chewing gum

The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead.

11. Get more active every day

Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.

It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.

12. Eat at regular intervals

Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.

Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.

13. Try probiotics

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.

14. Cut down on salt

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

15. Rule out medical conditions

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.

Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome (IBS), can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts, can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.

16. Consider a low-FODMAP diet

FODMAPs are a type of carbohydrate that occurs in many different foods. A 2012 review article of multiple studies concluded that a low-FODMAP diet might improve symptoms in at least 74 percent of people with IBS. Typical symptoms include bloating, flatulence, and abdominal pain.

17. Keep a food diary

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.

Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products. Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.

For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The American Academy of Family Physicians offer tips for keeping a food diary and provide a template for people to get started.

18. Look at supplements and medications

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levels.

Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.

Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.

Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.

People whose bloating occurs alongside these symptoms should seek medical advice:

• appetite changes or trouble eating
• diarrhea
• vomiting
• weight loss
• fever
• severe abdominal pain
• bright red blood in the stool
• black or dark maroon stools

Ultimately, the outlook for bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve.

People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues is the first step to getting treatment and feeling better.

Doctors discussed folk remedies for bloating

November 24, 2021
13:07

Flatulence is an unpleasant phenomenon that everyone must have encountered. In the program “About the Most Important” on the channel “Russia 1”, the spectators told how they are struggling with this condition. Sergey Agapkin and Mikhail Ginzburg commented on their favorite folk remedies for flatulence.

Bloating, flatulence, discomfort – all this pretty much poisons our lives. Many people use folk remedies to combat excessive accumulation of gases in the intestines. However, are they really that effective? Can they relieve your discomfort? Due to what properties? Dr. Sergei Agapkin and actor Mikhail Politseymako, together with nutritionist Mikhail Ginzburg, discussed the most popular folk remedies in the program “About the Most Important” on the Russia 1 channel.

Peppermint tea

According to Ginsburg, mint contains essential oils that can inhibit the growth of microflora and reduce gas formation. Sergey Agapkin added that menthol is a strong antispasmodic. It relieves the painful and unpleasant sensations associated with flatulence. So mint tea is a very effective folk remedy.

Chamomile tea

Mikhail Moiseevich noticed that chamomile has a mild antibacterial effect. In addition, this plant stimulates the secretion of digestive enzymes. Why is it good? One of the reasons for the development of flatulence is that insufficiently well-digested food fragments sometimes enter the large intestine. There, bacteria break them down, and a lot of gases are formed. By stimulating the stomach, small intestine, and pancreas, food will be digested more efficiently, which will also reduce the likelihood of flatulence.

Garlic

Garlic stimulates digestion and also has an antibacterial effect. Sergei Agapkin said that garlic should be divided into several parts and swallowed like a pill without chewing. In such an unusual way, you can extend its positive effect. “If you took and simply swallowed this piece, then it passed almost undigested through the small intestine, got into the thick one – and there the essential oils will have an antibacterial effect,” the doctor said. “A tablet of garlic for flatulence? An amazing fact,” Mikhail Politseymako admitted.

Fennel

A fan of the “About the Most Important” program Lilia reported that she is being treated with fennel decoction. Mikhail Moiseevich Ginzburg noted that fennel also has an antibacterial effect and helps reduce gas formation.

Even more interesting news – in our Instagram (banned in Russia) and Telegram channel @smotrim_ru.

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Bloating – how to get rid, causes, medicines

Marchenko Denis Vadimovich Pediatrician

March 18, 2020

148288

Bloating or flatulence is a widespread condition. It occurs with an increased accumulation of gases in the gastrointestinal tract and causes an unpleasant feeling of fullness. What are the causes of bloating?

What causes increased flatulence

A healthy person normally has about 200 ml of gas in the intestines.

Their sources are:

• air that enters the stomach with food;
• gases produced in the intestines by bacteria;
• gases that come from the blood.

Moderate gas formation – is normal.

Most of them are excreted during bowel movements or can be passed separately. But with a violation of intestinal motility, fermentation occurs, as a result of which gases are formed in excess.

Bloating and flatulence in adults can be caused by:

• unbalanced diet;
• diseases of the gastrointestinal tract;
• circulatory disorders;
• psycho-emotional overload.

Bloating in a child may occur due to imperfection of the enzyme system or its functional disorders. Bloating in women is often provoked by gynecological diseases, hormonal changes during menopause or pregnancy.

A symptom as small as increased gas production can indicate a serious problem in the body.

Manifestations of flatulence

Symptoms of bloating are manifested by:

• a feeling of fullness;
• cramping pain;
• nausea;
• belching;
• decreased appetite;
• diarrhea or constipation.

Sometimes there are extraintestinal symptoms: heart rhythm disturbances, decreased mood, sleep disturbances.

How to treat

Treatment of bloating is necessary if increased gas production has become a habitual condition. First you need to undergo an examination to determine the cause. And then the doctor will prescribe the necessary drugs for the treatment of the underlying pathology and the elimination of flatulence.

The following medicines for bloating can be used:

• antispasmodics – to normalize intestinal tone, relieve pain and reduce bloating;
• sorbents – stop fermentation by absorbing irritants;
• probiotics – needed to improve the digestive process and prevent fermentation.

Power correction also needed. A diet for bloating excludes foods that increase gas formation and drinks that cause a fermentation reaction (beer, soda, kvass).

But, if the examination did not reveal any serious diseases and no treatment is required, use folk methods to remove bloating.

Treatment depends on the underlying cause.

Traditional medicine

How to quickly get rid of bloating in adults? Can be used:

1. Ginger Tea – Ginger increases salivation and bile production, which has a positive effect on digestion. The substances contained in the plant have an antispasmodic effect and reduce gas formation.
2. Fennel seeds – essential oils and a number of other components in their composition stimulate the formation of bile and promote the movement of food through the digestive tract. To get rid of discomfort, you can cook a decoction or chew the seeds after eating.
3. Apple cider vinegar – contains probiotics. Their purpose: to improve digestion, reduce bloating and prevent the accumulation of gases in the future. To relieve symptoms, you should drink a drink consisting of a glass of water and 2 tablespoons of vinegar.
4. Chamomile tea – substances contained in the plant have antimicrobial properties and successfully fight inflammation. They use medicinal tea to normalize the work of the gastrointestinal tract, get rid of discomfort when overeating and colic.

If the cause of gas formation is not eliminated, then any treatment will be only symptomatic and may hide the disease.

How to quickly get rid of bloating with pills? One of the most harmless remedies that can be used without a doctor’s prescription is activated charcoal. Due to its good porosity, coal quickly absorbs toxins and relieves flatulence. It can be used for both treatment and prophylaxis.

Prevention

Following these recommendations will help prevent flatulence and significantly reduce the number of its recurrences.