How To Prevent and Treat Bloating?

01/08/2021


Here are 8 effective tips to prevent belly bloating and 5 strategies to improve discomfort when we already feel bloated. 

Additionally, If you want to find the origin of your bloating problems and the 10 most common causes of belly-bloating, access my blog post here.


HOW TO PREVEN BLOATING


1. Chewing more

Chewing is crucial for proper digestion. The more you break down food in your mouth, the less work your digestive system has to do later so facilitating digestions it will be more likely that you can avoid bloating after eating.


2. Eating foods that reduce gas and bloating

  • CELERY: can be used as a digestive aid to control gas. Celery has a high-water content-about 95%-and is also high in potassium, which can help control the water retention associated with bloating. The insoluble fiber in celery supports healthy bowel movements by regulating both constipation and diarrhea. When eating celery, it's best to cook it first to soften indigestible fibers that may lead to more bloating.
  • BANANAS: Just one medium banana contains 422 mg of potassium, which is essential for fluid balance and also can help with water retention. Additionally, bananas are a good source of resistant starch, which can help combat constipation and relieve trapped gas. To get the most digestive benefits, consume bananas that are not very ripe because they contain more resistant starch and less fermentable sugar.
  • SPINACH: are one of the richest sources of magnesium, an essential nutrient in which many people are deficient. One cup of cooked spinach offers 39% of the recommended daily intake for magnesium. Magnesium synthesizes protein and activates enzymes that aid in digestion by breaking down your food into smaller components. It also helps maintain bowel regularity by relaxing the muscles in your digestive tract and softening stools.
  • CUCUMBER: contain a flavonoid called quercetin, which fights inflammatory free radicals, reduces allergic reactions, and supports a healthy immune response. Quercetin can relieve abdominal bloat by reducing gastrointestinal swelling. Eating cucumbers or drinking cucumber-infused water can help balance your sodium levels, flush excess water from your system, and release trapped gas.


3. Use Herbs and Spices

Herbs such as cilantro, basil, mint, fennel, and spices like turmeric, ginger, and cumin help to secrete digestive juices and enzymes to aid digestion helping you to avoid bloating. Cumin is especially good paired with beans and legumes.


4. Digestive Enzymes

Digestive enzyme supplements can be effective in helping you break down foods like carbohydrates, facilitating your digestion and this way help you to reduce bloating. Because some digestive enzyme supplements have some light side effects and could interact with certain anti-diabetic medications, I would recommend you to consult with your general doctor or a health expert before start supplementing with digestive enzymes.


5. A Low FODMAP Diet

A low FODMAP diet has been proved as the most effective treatment for the management of IBS and other gut-related disorders. This type of diet is effective at decreasing symptoms in at least 75% of patients. According to studies, FODMAP restriction resulted in a 50% to 82% reduction in bloating. A Low FODMAP diet is not a complete restriction of all FODMAP-containing foods. but, these foods are avoided for a period of time to reduce bloating and gas build-up and that helps to isolate and identify which foods may be problematic in your diet. It's recommended to talk to your doctor and or a health expert before initiating a Low FODMAP diet because it can be quite restrictive and requires the supervision of a professional so you don't end up with any nutrition deficiency.


6. Remove Gut Infections

Working with a health expert to remove infections such as SIBO and Candida overgrowth from your gastrointestinal system could remove many of your digestive symptoms, including bloating.


7. Move Your Body

As for most medical conditions, getting your body moving can do a great deal for your overall health, and in this case for your digestive system. Walking or some light exercise is a great way to naturally get things moving in your gut and improve gas clearance from your bowels. Try to introduce some exercise in your daily routines such as walking, jogging, cycling, yoga, or pilates.


8. Stress-Relieving

Stress can cause digestive distress, so decreasing stress levels may play an important role in reducing bloating symptoms. Mindfulness, meditation, yoga, talk therapy, journaling, spending time in nature, are some good ways to help you manage your stress levels. 


HOW TO REDUCE ABDOMINAL DISCOMFORT


Here you have some natural strategies to alleviate stomach pain, gas, and cramps when the harm is already done:

1.Ginger

There is some research that shows that ginger may be effective for abdominal discomfort and indigestion because it helps to reduce the time it takes for the stomach to empty. Also, several compounds contained in ginger act as carminatives, substances that reduce flatulence. Use some fresh ginger in hot water for a quick tea to reduce your digestive discomfort. 


2. Peppermint tea

Peppermint is a natural anti-spasmodic, meaning it helps to soothe our intestinal tract and calm muscle contractions that cause cramps. It also helps stimulate the gallbladder to secrete bile used to digest fats.


3. Electrolytes

When we're experiencing a lot of gas and cramping, it may be a sign that we're low on electrolytes (like sodium, potassium, calcium, and magnesium) since these electrolytes are responsible for muscle contractions. In this case, up to your intake of foods like bananas, coconut water, milk, tomatoes, citrus, pumpkin seeds, and sea salt.


4. Heat

Heat can help relax your tight spasming abdomen by increasing blood circulation, so a heating pad or a warm bath could help you to relieve discomfort and abdominal pain.


5. Light exercise

Research suggests that gentle exercise can help to calm the gastric tract and reduce bloating, gas, and pain. In particular, diaphragmatic breathing techniques, like the ones used in meditation, and yoga stretches and twists, may provide benefit in reducing abdominal distension and gas.


Read my post about The 10 Most Common Causes of Bloating to learn about the origin of your bloating problems. 


Let me help you to create a nutritional and lifestyle plan to achieve your health goals.