How To Reduce Bloating
Easy Tips on How to Reduce Bloating
If you have ever suffered from it, you will be keen to learn how to reduce bloating. Discovering the likely cause of your abdominal bloating is the first step. Be warned that a change in diet or lifestyle may be the next step, but don’t despair. Simple and small changes may be all that is necessary.
Try to discover any patterns that cause the feeling of bloating. Eating certain foods can often trigger that full or tightening sense in your abdomen. Beans and some raw vegetables are common culprits, as are dairy foods and foods high in sugar. Even indulgences like chocolate and alcohol may be contributing to your bloating. Examine your diet and use the process of avoidance and reintroduction to flush out the guilty foods.
Some bloating can be caused be an allergic reaction. The medication you are on may be the cause. Or more often, foods with dairy and those rich in whole grains or fiber lead to a reaction. In that case, the answer of how to reduce bloating is complete elimination of the foods from your diet. Keep in mind that dairy and whole grains are incorporated in many different foods and avoidance may be complicated.
Swallowing too much air while eating is another common cause of bloating. Try to eat slower and with your mouth closed. Consume smaller meals and chew thoroughly. Gum chewing and smoking can also cause you to swallow more air than necessary. Try to be conscious of whether you do this. Also avoid talking while chewing.
If gas is the cause, be sure to take a few betaine hydrochloric acid pills before eating. Also, soda can help to expel gas but has been known to contribute to bloating. Carbonated water or club soda might be a better choice.
PMS is an often cited cause of all sorts of abdominal pain. Want to know how to reduce bloating and other aches that creep up each cycle? Exercise is the best method. Not only does it help to pass fluid through the body, but it can relieve any muscle cramping and contribute to your general well being. It may be difficult when you’re feeling full and tense, but just 30 minutes a day will deliver vast amounts of benefits.
Herbal remedies can be very helpful for bloating. Teas such as ginger, peppermint, fennel and chamomile can reduce that sense of a full stomach. Chewing on seeds like fennel or celery may also help, but be sure not to swallow too much air as that will negate the good effects. If constipation is the root cause of your bloating, there are many natural remedies available. Check your local drug or health food store. Some nutritionists recommend taking eucalyptus or clove oil; look for those at the health food store as well.
Drinking plenty of water and eating fresh fruits daily is an easy way to keep your bowels moving and reduce bloating. Many other health benefits arise from a simple glass of water or 100% juice. Avoid too much caffeine and choose these drinks instead. Another good idea is to reduce the amount of salt in your diet, as that can be an issue as well. Get no more than 2500 mg per day of salt.
Artificial sweeteners such as sorbitol cannot be absorbed by our digestive systems. Watch out for bloating after you have consumed such products and then do your best to eliminate them.
Sometimes bloating is the symptom of a more serious problem. If bloating is a constant, severe or debilitating problem for you, see your doctor. He/she can help diagnose the root problem and will be able to direct you towards the proper treatment. Some causes could be an intestinal blockage, hernia, irritable bowel syndrome or infection of the abdomen. All are conditions that require professional treatment right away.
Bloating is a common, yet annoying problem that has many different causes. Follow these easy tips on how to reduce bloating and you may get a handle on this universal condition.