Hey guys, it’s Dr. Mona. I’m a holistic nutritionist with an applied science background. I want to talk about a topic that all women and men experience. We’re talking about how to stop bloating in this article. I’m going to cover some main culprits of bloating. I’m going to give you little tips and tricks that you can try and experiment with.
Bloating is described as the feeling of abdominal pressure or feeling tight and swollen in the abdominal area. Now with bloating, you often see an increase in abdominal size in a brief time.
Bloating is often accompanied by several other not-so-nice symptoms like abdominal pain, gas, burping, belching, abdominal rumbling, or gurgles. Everyone gets bloated in their lifetime. you may be feeling uncomfortable and experience pain.
It’s super familiar with being reported in 20% to 30% of the general population. On top of that, more than 50% of people with bloating report that it significantly impacts their quality of life. So this is not just a vanity thing. It can legitimately hurt. Various factors can cause bloating, but a lot of the time, the common cause involves gas.
What is bloating?
Bloating is a result of overeating excess gas and, of course, period cramps. Most common is when we notice the stomach being bigger after a heavy meal feeling super gassy. And then, obviously, there’s the PMS, which is a whole different story.
Half of our stomach is filled with swallowed air, and the stomach bloats up from gas produced by the bacteria in the intestines to digest the food that we ate. The more difficult it is to digest the food, the more gas your stomach will produce. Not only do we want to look better in clothes and not be mistaken for carrying a child, but we also don’t want to feel bloated. It’s not a good feeling.
What causes bloating in the stomach?
What causes bloating? We all know the feeling of being bloated. When your tummy is stretched, puffy, and generally uncomfortable, bloating often happens after a big weekend of eating, especially during the festive periods.
But if it’s more than an occasional inconvenience, then you should visit your doctor so they can investigate this further. The good news is that if bloating is just an occasional inconvenience, you can do various things to help prevent it. Bloating can be caused by many different things, such as:
- Excess wind.
- Food intolerance.
- Swallowing air.
- Coeliac disease.
- Irritable bowel syndrome.
Excess wind: We know that certain foods can increase our wind and cause bloating, so beans, onions, sprouts, broccoli, cauliflower, and cabbage can all increase this. So try and cook these down and maintain your five a day of fruit and veg, though.
Swallowing air: I know it sounds strange, but it can make bloating worse. By the way, swallowing air doesn’t mean doing this because nobody does that. So the fact is that we all swallow air, and it’s usually when we’re eating food.
There are things that you can do to help reduce this, so for instance. When you’re eating, don’t speak at the same time, don’t sit upright, avoid fizzy drinks, and when you’re chewing gum, chew is your mouth shut.
Food intolerance can cause bloating when your bowels don’t empty properly, and the food produces too much gas, which gets trapped. Now the main offenders are wheat or gluten and dairy products, but we’re all different. So the best advice I can give you is to keep a food diary for a few weeks. Write down everything you eat. Write down when you’re bloating is worse.
Constipation: If you get constipation, it can cause bloating. Now, you can do so many things to help eliminate it, so just drinking more water, eating more fiber, and doing more exercise.
Coeliac disease: We have coeliac disease and bloating. Coeliac disease is a common digestive disorder where the intestine can’t absorb gluten found in wheat, barley, and rye. So when you have foods containing gluten, it causes bloating. It causes abdominal pain, diarrhea, and even fatigue. Coeliac disease affects 1 in 100 people in the UK. So it’s quite common.
Irritable bowel syndrome: We have irritable bowel syndrome. Now people with IBS usually suffer from bloating more in the evening. The reason they’re getting bloating isn’t usually linked to the excessive wind but more due to the bowel’s erratic movements.
How to stop bloating & gas problem?
What’s happening when you are experiencing bloating is that what you are eating. It is not of breaking down in your stomach. Instead, it is going all the way to your intestines. And it’s fermenting, and that’s causing gas. So when we’re talking about bloating, don’t worry. It’s just temporary, but it can be uncomfortable.
|Anti bloating food||Bloating food|
|Ginger, Almond, Garlic, Carrot, Lemon, Orange, Banana, Avocado, Cucumber, Lettuce, Almond mink, Fresh herbs, Herbal tea, Cabbage, Celery, Carrots, Broccoli, Yoghurt, Fennel, Watermelon, Papaya, etc.||Beans, Carbonated drinks, Cruciferous veggies, Onions, Dairies food, Wheat bread, Gum, Soda, Frozen meals, Fatty foods, Caffeine, Sugar, Apple, Barley, etc.|
We’re going to talk about how to reduce bloating quickly. If your bloating, not only does it look like you have belly fat, but it’s very uncomfortable. It prevents sleeping, and you can’t fit in your clothes. So there are some straightforward things you can do. I’ll walk you through adopting healthy habits to lose that bloat forever. Let’s start!
1. Eat more mindfully
Eat more mindfully and try not to overeat when we’re eating. Mindfully, we’re paying attention to the food we eat. As a result of that, we’re chewing well. We’re eating slowly. We are eating in a more relaxed way. All these things combined can help our digestion.
- When we’re eating mindlessly, we have that tendency to eat very quickly, and we don’t chew and, we feel like we can keep eating. We tend to overeat, and all of those things combined can result in Bloating. If you want to improve your digestion, try eating more mindfully.
2. Reduce your stress and anxiety
When we’re in that stressed-out mode, we’re in something called the flight-or-fight world. In that mode, digestion does not happen efficiently. That is why so many studies show that there’s a link between stress and digestive disorders. There is also a link between pressure and bloating. If you happen to be bloated quite often, it might just be your stress.
- So, try to reduce your stress. Now we can’t eliminate stress. It’s not possible, but you can manage your stress in specific ways, and the way that I think works best is meditation. If you watch my Youtube videos, you’ll know meditation does help reducing stress.
There’s a study that shows that meditation can reduce bloating. But honestly, find something that works for some stress relief management that works for you. You could incorporate it into your routine, and that may help you with the bloating.
3. Be cautious of sugar alcohol
What’s sugar alcohol? It’s a type of sweetener that you can find in sugar-free foods and also in chewing gum. For most people, their exposure will be through chewing gum. Examples of sugar alcohols would be sorbitol, mannitol, xylitol.
- These sugar alcohols don’t cause any digestive discomfort for most people, but for some sensitive people, it can cause some bloating, and it depends on how much you’re eating. If you’re struggling with bloating, check the labels of your chewing gum. Check the labels of any sugar-free foods you have and see if they have any sugar alcohols.
Cut them out for a while and see if it makes a difference. I cut out chewing them a couple of years ago, and the bloating disappeared. I happen to be one of those people that is sensitive to sugar alcohol.
4. Take Epsom salt bath
Epsom salts baths help to draw out the toxins in the water from your body. The heat from the bath is going to help to sweat you out. So sweating and getting rid of all these toxins in your body will help give you a flat stomach and make the bloat vanish.
- Try to do a bath every day because it keeps you fresh and cleans your body. Health’s freshness is related to the mind’s freshness, and a fresh mind digest well. So, stay clean and fresh.
5. Use probiotics
We’ve all heard that good gut bacteria is vital for digestion, and part of that is probiotics. Now, some studies show that certain probiotics help with bloating. My philosophy is to try to get probiotics from food first. If that doesn’t help, consider taking a supplement.
- So, if you’re trying to get probiotics from food, a couple of good options would be things like sour crowd kimchi yogurt. It could be plant-based yogurt or regular dairy, or whatever works for you. There are a few other foods like kefir. You can learn more about probiotic-rich foods.
It’s going to help to balance out your gut bacteria. It will help get rid of bloating in the future from certain foods. So probiotics are going to help to restore the bacteria and balance in your body.
6. Make a diet chart
Make gradual changes to your diet, especially when it comes to fiber. One of the most significant issues people struggle with when they start a healthier diet is the increase of fiber and the resulting loading when our bodies aren’t used to that much fiber. We’re just kind of stripped bloat. It happens to a lot of people. There’s nothing wrong with it, but it can be uncomfortable.
- If you’re starting a new diet and increasing your fruits and veggies, you’re growing your legumes. The idea is to do it gradually. You give your body time to adjust to that, and it will help reduce the bloating. Sometimes no matter how gradual the change, you will still struggle with certain foods.
For example, I struggle with raw cauliflower. I cannot eat raw cauliflower. If I have cooked cauliflower, I have no problem. Sometimes it’s just a matter of cooking it. When it comes to beans, a lot of people do struggle with bloating. It’s a matter of figuring out how you can cook and prepare those foods in a way that your body can adjust to them.
7. Write food note
You have to notice if your symptoms are related to any particular foods. An excellent way to do this is to write a food journal.
- So, write down what you’re eating and then write down your symptoms and see if there’s a link between certain foods. You are bloating a lot of times. You’ll notice there’s a link between certain things.
For example, many people have issues with dairy, and they don’t realize that there is a link until they write it down in their food journal. A lot of people are lactose intolerant, and that can cause bloating. It’s common. Another common issue is something called FODMAPs.
FODMAPs are short-chain carbohydrates that some people struggle with. When people have those FODMAPs things like mushrooms and onions, they feel uncomfortable. Going on a low-fat diet can help fodmap. A low fodmap diet can help another common issue, which is fructose. Some people cannot handle too much rectus or fructose in fruits. They end up bloating.
Sometimes it’s certain foods you’re eating, and your body can’t handle them. But for most people, those things are fine. You got to figure out a link between what you’re eating and how you’re feeling.
8. Don’t eat for 4 to 5 hours between each meal
It is the primary way to activate your migrating motor complex. Because as soon as you eat, your body shuts off that migrating motor complex. It takes a minimum of 3 hours and 45 minutes of not anything except drinking water to go through a full cycle of that migrating motor complex.
- If you eat anywhere before that 3 hours and 45 minutes, you’re risking breaking that migrating motor complex and stopping it in its tracks.
- Make sure that your three meals are spaced out by 4 to 5 hours. For example, having your first meal at 9 o’clock simple, mouth always gets me, then having your second meal at 2, then having your third meal at 7 p.m. In that way, even though you’re not using a fasting period, you’re still able to get those gaps between meals. Now, to even be able to make it that 4 to 5 hours between meals.
You must be eating until satiated. So this is where even if you aren’t using intermittent fasting, you can still use that and nutrient timing within the complete intermittent fasting bundles. All those highly satiating meals and recipes within the bundle to get those gaps between meals. And stimulate your migrating motor complex.
9. Do Fasting
You’re going to get a fasting period when you use intermittent fasting, which is where you can stimulate that migrating motor complex. One thing to know is that if you do drink Kito coffee, black coffee, tea, then, for maximum stimulation of your MMC, you might want to push this to a little later in your fasting period.
- That way, you can have a little bit longer of a fast where you’re able to stimulate that migrating motor complex and decrease bloating as a result. Now, intermittent fasting is an excellent tool if it doesn’t fit your schedule or if you can’t do it.
10. Take ginger tea
Ginger acts as a prokinetic within the body and helps to get rid of bloating. It means that it helps stimulate that MMC. However, one of the central stimulators as well for the MMC is not eating anything. It’s why it’s essential to have this ginger tea right after your lunch or right after your dinner so that you don’t risk breaking that MMC in the middle of its action.
I like to use fresh ginger slices to cut up about an inch worth of ginger, put it in some water, and let it steep for about 10 minutes. So you extract that ginger. Make sure they don’t have any sugar in them. Sugar could then feed the bacteria that’s in your small intestine. It’s left behind inadvertently as well and leads to they’re floating.
- Ginger tea is fantastic. I recommend having fresh ginger in hot water if you want ginger tea. I think it’s better than having a teabag. Now ginger tea has traditionally been used because it helps to reduce the information in this stomach. Especially if you’ve got bloating where you feel sick have is intentionally going to help get rid of nausea. And it’s going to help to make the bloating go down in your stomach.
11. Follow the deep breathing rule
There’s a lot of science behind deep breathing. Deep breathing stimulates your vagus nerve. It aids in stimulating your rest nerve pair system and helps to counter that fight-or-flight mode.
- Stress is one of those main factors that inhibit the MMC or the migrating motor complex by being that stressful fight-or-flight mode. It’s making it so that you’re essentially shutting off your MMC even if you aren’t eating during that time. Instead of activating that vagus, which has never been triggering your restaurant pare mode.
As a result, you can then work toward activating your MMC. It makes me completely think about it. Because when your body is in that rest or repair mode, that’s where housecleaning functions happen, and that’s what the MMC is.
It’s a housecleaning function, but when you’re in a state of stress, your body thinks that you’re in danger. It shuts off these housecleaning functions. They aren’t essential to that immediate sense of survival.
- So if you have that frequently raised cortisol levels, and in that fight-or-flight mode, all housecleaning functions are shut off, including that MMC. It could result in bloating. Now the problem is that with the nature of how we are today. Most of us are consistently stuck in this high cortisol, high fight-or-flight mode. We don’t ever spend enough time. We do not rest in repair mode even if you do feel a stressful moment.
A simple way to stimulate that rest and repair to produce that vagus nerve is by incorporating deep abdominal breathing. There are a variety of ways to go about this.
You could sit at your desk, close your eyes, and breathe deeply into your stomach. Try and focus on pushing your lower belly out by keeping your rib cage stable. That’s where you can get that abdominal breathing to stimulate your vagus nerves further.
12. Limit the alcohol
I’m not going to tell you that a healthy lifestyle means you need to stop drinking totally. I have a glass of wine pretty much every single night. But you do want to limit the alcohol. I’m sure you’ve heard people say before that alcohol is empty calories, and while a drink of alcohol is a glass of wine, it does have carbohydrates in it. The actual gram of alcohol has no protein, carbs, or fat in it.
- So, that’s why people say it is empty calories. Alcohol can’t cause dehydration, which can lead to water retention. While you’re trying to diet, limit alcohol in general. A great tip is to drink lots of water after you do have a glass of alcohol.
13. Stay away from processed food
Processed foods have a ton of salt in them, and I can pretty much guarantee you, these brands that you see in the freezer and grocery stores are not using pink salt in their food.
They put this salt and other chemicals in their food to prolong the shelf life, and that is why you can buy a frozen pizza or frozen chicken bites, and you can put it in your freezer. It will last for a long time compared to a banana or an apple that you have sitting out.
- Find things like chips, hot dogs, bacon soy sauce. A lot of these foods have so much sodium in them. Canned soup has not much going on in them, and it’s an overload for your body, causing it to retain water and make you feel bloated. A tip for being able to prolong your fruits and vegetables is to freeze them. It may not be ideal.
I think the freezing of vegetables does take some of their vitamins and minerals away. I could be wrong, but it’s better than eating processed food. If you’re able to cut up some bananas, put broccoli in the freezer. I do that all the time. I would instead do that and save it later than throwing it away and going with something else.
14. Do daily morning walk
Working out and sweating not only increases endorphins. It is a happy mood chemical that makes you feel great, but it also flushes toxins when you sweat. Your body is getting rid of excess water.
- It is essential to drink a ton of water while you do the workout. Because you don’t want to become dehydrated but working out is a great way to flush out. Toxins become less bloated and also burn fat at the same time.
A morning walk is the best for your body. But if you have a problem with time, you can walk in the afternoon or at night. Take a bath after a walk because it cleans your body and cleanse the toxic with sweat.
15. Follow the acupressure technique
Acupressure is pressing instead of using needles. You’re pressing on different parts of your body. Where do you want to do that? You want to press underneath your right ribcage.
- Take your hand and press into it and hold that for two minutes. You’re massaging your gallbladder, and that will help reduce all that congestion in there, and you’ll feel less bloated.
The gallbladder stores something called bile, and that’s what helps you digest the fats. If you’re deficient in bile or it’s the gallbladder sluggish, you will get bloating when you eat.
- You want to press on the other side right through and here. You got the gallbladder on the right side, and on the left side, you have the pancreas. The pancreas is the other digestive gland that helps you make the enzymes to digest all these foods.
Every time you eat, your body sets your pancreas senses what you eat, and it generates certain enzymes to help break that down. If you run out of enzymes, you’re going to get different.
The pancreas is not doing this job, and you’re going to feel bloated. You want to work on the left side as well. You have two minutes on the right, two minutes on the left. Now you feel less bloated.
16. Avoid water before and after a meal
Avoid water 20 minutes before and 1 hour after a meal. It is challenging for many people, and I know many people have a hard time believing it. When we don’t want to consider it, but it is true. Water is going to dilute the digestive enzymes that need to break down your food.
- Try to avoid it too close to a meal, or at least do the best you can lose timing there. The other one is a little drink that you can make homemade tea that will help you digest your food, and you can sip this 20 minutes before meals.
If you warm up some water, add some fennel, coriander, and ginger if you can make it fresh. If not, you can get the whole dried herb. Add a little bit of this to warm water. Sip it before your meal, and it’ll help you digest and break down your food.
17. Eat plenty of fruits
This one is one of my favorite tips, which is to eat fruit on its own. I see so many people combining fruit and pies and salad as dessert right after meals. I stress this tip because I feel like anyone who’s doing that is trying to make a healthier decision by eating fruit.
- Fruits are so good for you, but genuinely combining them with other foods does not work well in your gut. The fruit is broken down so quickly that it can’t digest well with other food. It ends up sitting there. Zip putrifying ends up causing a lot of backup in your GI tract, and that can lead to bloating.
These can lead to a lot of toxic buildups too. It’s more than bloating. Try to eat fruit on an empty stomach. I like to eat it in the morning because it’s easy. I don’t have to think about what else I’m eating, and I kind of like my fruit servings in the morning.
18. Avoid constipation
Constipation is a very common digestive problem that can heighten the symptoms of bloating. Many different things can cause it, but here is how you can prevent it. So you can try to have a diet high in fiber, and you can get this from vegetables, whole grains, nuts, and seeds.
- Be sure to have plenty of water throughout the day and try to exercise for at least 30 minutes, five days a week. That’s just a healthy lifestyle. In general, when you treat your body correctly, it functions correctly, and just a little quick note, a lot of vegans rarely get constipated just because their diets are typically a lot higher in fiber.
19. Avoid swallowing error and gases
There are two sources of gas in the digestive system. The first is gas produced by the bacteria in your set, which I will talk about later, and the second is air or gas swallowed. When you eat or drink, especially when you drink soda or other fizzy drinks, you already shouldn’t drink.
These drinks contain bubbles with carbon dioxide, which can be released in the liquid when it reaches your stomach. Also, chewing gum, drinking through a straw, and even eating while talking or in a hurry can increase swallowed air.
- So when you’re eating, slow down, take your time and enjoy it. Slowing down and taking your time to chew up and savor your food can also lead to you feeling satiated more quickly, which in turn can help make you eat less. it takes about 20 minutes for your brain to realize you’re full.
So if you’re racing through this meal, you may be full in your stomach. But your brain hasn’t caught on yet, so you’re just stuffing yourself with fun facts.
20. Find food intolerances
Intolerances are relatively common, and we eat foods. If your body is intolerant, too, it can cause bloating, excess gas production, and many other symptoms.
- Some common foods that people are allergic tolerance are lactose eggs, wheat, and gluten. You can avoid some of these foods to see if you may have an intolerance or allergy to them. But if you suspect that you do, you should consult a doctor.
Either way, I recommend going vegan just because that already knocked out the dairy and the eggs. You can’t be intolerant to it. If you don’t eat it, you can bet that it doesn’t make sense. But you won’t know because you won’t get floated.
21. Drink more freshwater
Drink a cup of hot water with lemon every morning. When you wake up, not only will it wake you up, but it’s also going to wake up your stomach. It’s also great to drink it during or after the meal. The lemon contains a ton of vitamin C, and due to the sourness, it helps produce saliva, which will aid in the digestion process.
- You’re not drinking enough water, or you think by drinking too much water. It’s going to make things worse. It seems counterintuitive that if we up our water. We’re just going to feel worse and more bloated.
But have you ever noticed that your food maybe have some alcohol when you go to a restaurant? And then the next day, you feel super bloated. A lot of the restaurant food has high sodium, and if you also have alcohol, it is dehydrating.
- Your body is dehydrated, so it’s essential to up your water and has water-rich foods like cucumber and celery. You’ll make sure you are hydrated throughout the day, and those foods you can pair with the water and make sure you’re not bloating more.
Both dehydration and electrolyte imbalances slow down that digestion, makes you feel more bloated, and make you not go to the bathroom. But if you drink more and keep that consistent and regular, then not only are you going to be stable, but you’re also going to get rid of the puffiness reason.
22. Avoid caffeine
Avoid drinking coffee, milk soy for breakfast. Switch it to almond milk. It doesn’t contain any dairy or yogurt with probiotics and not the ones with a lot of sugar and corn syrup. All that stuff, the probiotics, and the yogurt are good for bacteria that help your stomach feel better and digest food better.
- You got blueberries, strawberries, raspberries. They’re all high in water content, which helps flush out all your system. Also, it’s rich in fiber, which can help move the food through the intestines quicker.
- You haven’t gone to the bathroom, possibly in days. You may be taking in too little fiber or too much fiber, and then there are other factors like stress, not being hydrated and not getting your butt moving, or exercising.
So you might have a hard stomach. It’s swollen, and you’re uncomfortable, or you have pain or gas. If you have too little fiber, you must increase your fiber little by little.
23. Avoid colorful beverage
Avoid consuming carbonated drinks like sodas, Pepsi, or coke. Especially when they claim to be diet as there usually contains a ton of sugar and alcohol is out of the question.
It will form gas in the stomach, but it also makes your face bloat. It is known that it has a combination of sugar and toxins, and alcohol makes your body go a bit cuckoo.
- So instead of opera ginger lemongrass tea, the ginger, although, seems. I see it’s a calming hub. It helps relieve gases and reduces intestinal activity. It also thins out the blood to increase blood circulation, so it’s also useful in relieving pain.
24. Avoid fast food
Avoid eating greasy foods, especially fast food, as a combination of high sodium and grease will cause your insides to go a little. It keeps you fuller for longer.
- However, if you have irritable bowel syndrome and other related illnesses, the grease can trigger the same goes for fast foods or processed food. That is high in sodium as salt messes up with your body’s water balance and causes water retention in certain areas. Hence making you feel and look more significant than you are.
You’re eating well above the recommended daily sodium intake. Americans consume around 3400 micrograms per day, and the recommended amount is 2300 at the max and ideally 1500 micrograms, which just means one teaspoon of salt. So the culprits can be canned foods, high salty snacks, chips, pizza, frozen food, etc.
25. Chew the food properly
It is vital to try to avoid chewing gum and eat slower. The process of digestion starts with chewing the food. If you chew your food longer and slower, you’re helping your stomach. And your intestines do all the hard work making it more manageable for it to be broken down and absorbed by the body.
I’m sure you’ve grown up, and your parents have told you to slow down chew. Digestion starts in your mouth, so as soon as you start chewing, you’re beginning the process of breaking down food. But if you’re like shoveling food in your mouth, you’re also swallowing a lot of air.
- So slow down a perfect habit that I like to incorporate is take a bite to put your fork down that way. You’re not just like a mindlessly eating and not thinking about it. These little things, in general, can stop you from holding too much air and hopefully prevent some bloat from happening.
26. Keep your mind fresh
Bloating can be caused by depression and hypertension. Meditation helps with not only blood circulation, but also helps to clear the mind. You’ll find it can also assist in managing your stress anxiety. Meditating for just 15 to 20 minutes a day will not only calm your mind, your stomach, but also your heart.
- You could always take a nap and rest your body. When you’re sleeping, your body goes into rejuvenation mode. So it will help you fight against the causes that make you feel bloated. Often, when you overeat, you go into a food coma, and all you want to do is sleep right.
Reducing tension may play a role in reducing bloating symptoms. Research has found that diaphragmatic breathing techniques may help reduce abdominal distension. Another recommendation is antibiotics. In some cases, antibiotics may be appropriate in managing specific conditions like small intestinal bacterial overgrowth.
27. Avoid frozen foods & chew gum
Suppose you look on the back of any frozen meal even if it has low calories, even if it has low fat. Most people aren’t paying attention to sodium, and sodium is used as a preservative.
- Sodium isn’t just about bloating all that pressure in your bloodstream leads to high blood pressure that’s where high blood pressure comes from. So it’s a health risk too. We’re going to avoid frozen foods, processed foods, canned foods, and pickled foods.
- The chewing gum process causes you to swallow so much air that it can cause bloating. So if you’re chewing gum and still feel like you look bloated, I would recommend trying sucking on like hard candy, preferably one that’s sugar-free and healthy.
Suppose that’s what you’re trying to do but avoid chewing gum. Some chew gum contains chemicals that are very, very dangerous for your stomach.
28. Use peppermint oil supplement
Let’s move on to another effective way to reduce bloating, taking a peppermint oil supplement. Bloating may be caused by spasms in the muscles of the digestive tract.
One study showed that peppermint oil could act as an antispasmodic to help reduce irritable bowel syndrome symptoms, including bloating after four weeks of supplementing with peppermint capsules per day.
Seventy-five percent of the peppermint oil group showed a 50% reduction in irritable bowel syndrome symptoms. This was double the amount of people that improve their symptoms compared to the non-peppermint oil group.
- Peppermint oil has this effect because of the menthol in it, which helps to improve digestive function. And it helps to minimize symptoms of indigestion gas and bloating. It relaxes the gastrointestinal tract muscles by blocking the calcium channels involved in the wave-like contractions and relaxation of the digestive tract muscles.
- Peppermint oil also improves digestion by stimulating digestive enzymes and viola. A systematic review of all available studies showed that peppermint oil was more effective than psyllium husk fiber and antispasmodic medications in combating bloating and gas. You can take peppermint oil in a supplement form. Just make sure that you don’t eat too close to taking it because it will also give you heartburn.
Make sure you get delayed-release or enteric-coated capsules. This way, the peppermint oil gets released in the intestines rather than the stomach.
29. Use coconut oil
I will have coconut oil in my tea in the morning or MCT oil. I have this because it’s a healthy fat that will help my digestion and get moving in my stomach, which will help me go to the toilet and flatten my stomach.
Coconut oil has unique benefits to stop bloating problems. If you have too much of it, it has the opposite effect. Make sure you keep going to the toilet, which you guys don’t want to do. And it can cause stomach pain.
30. Follow food combinations
Food combinations are a kind of a big complex subject. Different types of food digest at different places and different paces through your digestive tract.
For example, strawberries digests or fruit sugar digests at a different place in your digestive tract and much quicker than anything else than something like meat. Meat digests at a very slow pace in a higher place in your digestive tract.
So if you pair those two things together like in a salad where you might have chicken and strawberries in the same salad, the fruit will sit on top of the meat.
- The meats will slow everything down, and while that meat is waiting to digest, it can sometimes take hours and hours to digest that fruit that wants to digest quickly, just sits and ferments. It just sits on top of your meat and ferments and certs that bloating process.
If you don’t have a steel stomach, be mindful. If you’re pairing these foods with other foods, you don’t want to pair with each other. Vegetables and meat are parallel with each other. They digest well with each other.
Vegetables and starches digest well with each other. Vegetables and fruit can digest well with each other. So again, try to avoid bad food combinations.
Bonus Tip – Pressure point technique
I’m going to show you some pressure points to help you to stop bloating.
1. First, find your belly button and then use four fingers. Place it above your belly button, and then the first pressure point is directly above there. Press down firmly and massage for 2 to 3 minutes clockwise and anti-clockwise.
You start to feel a little bit of ache, and your mouth will begin to water. It’s a bit of a sour feeling, but this helps eliminate gas and deflate your stomach.
2. The second pressure point is only one finger apart. So find your belly button again. And it’s just one finger above your belly button is an X pressure point. Also, press down firmly and massage for 2 to 3 minutes. This one not only helps to eliminate water retention but also helps with any stomach ache.
3. The third pressure point is directly underneath. So if you find your belly button, and these four fingers measure directly underneath your belly button. And the pressure point is right. There will increase the activity of your intestines and help your body to eliminate fat a lot quicker.
So those were my tips and some pressure points on how to come back bloating. If you have any other tips and tricks, share them below because sharing is caring.
I hope you enjoyed learning what my top tips are for reducing any bloating that you have. I’m typically talking about the science back and holistic methods to use or achieve your wellness dreams.
Alrighty, guys, those are my 30 tips for today. Before we go, I want to remind you guys to keep your belly flat, bloating or not. It’s essential to maintain a consistently healthy diet and exercise routine. This will keep your body feeling good on the inside and the outside.
If you guys want me to digest and do an article just on that, let me know in the comments. If you and Youuys wish to see a list of my favorite foods, I’ve seen help with bloating, and then contact me by this website contact mail.
I teach you many tips and tricks to make you feel like you’re indulging and eating whatever you want. But if you like this content, share it with your friends on social media and leave all your questions in the comments. I’ll see you next time.
Note: If you’re bloating persists, or it’s more than the occasional inconvenience, then please speak to your doctor so they can investigate further and rule out anything more serious.
Read More: 25 Natural Ways To Stop Stomach Pain
Frequently asked questions
If you’re having trouble breaking down certain carbohydrates, your doctor may recommend a digestive enzyme. However, currently, there is little evidence that combination digestive enzymes are not traditional digestive enzymes like Beano.
For example, it is helpful for people with common gut problems like heartburn or IBS. There have been cases where digestive enzymes have been effective at reducing bloating. But for now, the research is ultimately conflicting at best. I also want to flag that many over-the-counter digestive enzymes have not been regulated or scientifically evaluated for effectiveness. So I would caution their use and always speak to a doctor before shelling out the cash for these supplements.
What are functional gastrointestinal disorders (FGIDs)?
It is not only a mouthful, but there’s a lot to talk about. Here are ultimately disorders that affect any part of the gastrointestinal tract from the esophagus to the intestines. Some common functional gastrointestinal disorders include internal bowel syndrome and dyslexia.
All of these conditions carry symptoms of abdominal cramping and discomfort, gas, and bloating. Bloating has been reported in up to 96 percent of patients with IBS. Primary features of FG ids are abdominal motility, high nerve sensitivity, and brain-gut dysfunction.
What is inflammatory bowel disease?
Inflammatory bowel disease or IBD is a group of conditions where the digestive tract’s lining is inflamed. The two primary forms of IBD are Crohn’s disease and ulcerative colitis in Crohn’s disease.
Inflammation can occur anywhere along the digestive tract. However, it’s usually located in the lower part of the small bowel and the upper colon ulcerative. Colitis inflammation typically occurs only in the large intestine, including the rectum and the anus. Both main forms of IBD can cause bloating and gas.
Seo AY, Kim N, Oh DH. “Abdominal bloating: pathophysiology and treatment.” J Neurogastroenterol Motil.
Abdominal bloating, National Institutes of Health.
Lacy BE, Gabbard SL, Crowell MD. “Pathophysiology, evaluation, and treatment of bloating: hope, hype, or hot air?”. Gastroenterol Hepatol (N Y)
Abdominal Bloating MedLine Plus.
Talley NJ. “Irritable bowel syndrome.” Internal Medicine Journal.