Bloating is normal, whether we like it or not. After a meal, it's common to feel our pants get a little tighter. This kind of bloating usually clears itself up, but if you are uncomfortable there are ways to speed up the process.
When gas gets caught up in our gastral intestinal tract, or water is retained, it causes bloating according to Medical News Today. That increased tightness from our pants can be painful and uncomfortable.
To alleviate bloating, first, determine the root cause of bloating, it might not necessarily be related to digestion. It could be your general diet, eating too much sugar, salts, carbonated foods make you prone to bloating, says Medical News Today. Hormonal changes are also associated with bloating, such as a menstrual symptom.
No matter the cause, these home remedies can help alleviate and avoid bloating when possible, although speak with a medical professional if it is causing extreme discomfort.
10 Avoid Fried Foods And Processed Foods
Many foods that contain high sugars, salts and carbonation make your body more prone to bloating because they retain water. On the other hand, alcohol and fried foods can cause inflammation in the GI tract which causes a different kind of bloating. If bloating is something that regularly causes you discomfort, consider introducing more anti-inflammatory foods into your diet.
9 Go For A Walk
Make going on a walk after mealtime a habit to kick the digestive system into action. This will help get the metabolism going and help release gases floating around your GI tract, says Medical News Today.
If bloating isn't necessarily from digestive issues, going for a walk and moving your body is still effective in helping your internal organs regulate themselves. Pop on some headphones or take the dog for a walk, make it a self-care moment as well.
8 Drink Plenty Of Water
It might sound a little counterintuitive as water retention is a cause of bloating, but drinking water flushes out your system whether you drank too much wine at dinner or too many fried foods. If bloating is a continuous problem, avoid any drinks with carbonation including sparkling water.
These drinks add unnecessary gas to our digestive system, which gets stuck and causes bloating, Medical News Today reported. Keep water by your desk while working so remind yourself to drink it throughout the day, and not just at mealtime. Drinking a hot tea after mealtime can also help relieve discomfort related to digestion.
7 Eat Foods High In Potassium
Eating foods with high potassium acts to naturally flush sodium and liquid build-up from our digestive system, according to Medical News Today. Eating foods high in potassium such as avocados, sweet potatoes and bananas can help boost potassium levels.
Eat a banana for snack instead of crackers, and through some avocado in your salad at lunchtime. Sweet potato is good for any meal, but an easy dinner-time veggie.
6 Asparagus is a Natural Diuretic
Asparagus is a great mealtime veggie because it is a natural diuretic, according to dietitians. It has the ability to release liquids that get stuck in the digestive system. Incorporate regularly into lunches or dinners if bloating is a regular issue for your digestive system.
5 Do Some Stretching
Similar to walking, stretching is a way to physically activate your metabolism. When you twist and turn your torso, your organs are being moved around a little. Be gentle, don't cause yourself more pain, but doing some twists is a good way to lose the GI tract and alleviate bloating. Making stretching a part of your daily routine has many other mental and physical health benefits as well.
4 Take A Supplement
Medical professionals suggest a variety of different supplements that can relieve and lessen bloating. Medical News Today says that peppermint capsules help relax the muscles in the digestive system to help with movement, although they might not be a good idea for folks with heartburn. Additional supplements speak to your doctor about incorporating include probiotics, magnesium, potassium or digestive enzymes.
3 Take A Warm Bath
Whether bloating is caused by digestion, diet or hormones, a warm bath is always relaxing and good for releasing tension or pain. The warm water can also help reduce stress if that is causing an imbalance in your hormones, we have all been there. Treat yourself to a bath, it's a fall self-care essential.
2 Introduce Foods High In Fiber
Foods high in fiber have many health benefits including helping promote healthy digestion and bowel movements, says Medical News Today. In addition, high fiber foods can help lower cholesterol, for long-term health benefits. Try eating oatmeal for breakfast, and eating vegetables high in fiber like cauliflower, carrots and artichokes.
1 Cut Down On Salt
Cut down on salts when cooking, or avoid foods that are high in salt. Harvard School of public health says that reducing salty goods and replacing them with fruits, vegetables, and nuts can naturally balance out your body's sodium and potassium levels. Just by changing the foods you eat, you can lower sodium and lower potassium to help your body avoid regular bloating after mealtime.
