- Do you feel gassy and full after eating food?
- Does your belly increase in size and come out after you eat food ?
- Are you tired of your pants getting tight right after you have a meal ?
Most people experience this sudden discomfort, known as bloating at some point in their life. Bloating usually happens when excess gas builds up in the stomach or intestines. A person feels gassy, full and the belly increases in size.
Bloating usually occurs right after a meal and it usually resolves itself in a few hours. But it is often possible to speed up this process and get rid of the discomfort quickly.
What triggers bloating ?
The best way to tackle bloating is to determine its cause and avoid them. Common things that trigger bloating include:
- High-fiber diet.
- High fat content in diet.
- Fried & spicy food.
- Carbonated beverages, soda and cold drinks.
- Artificial ingredients and preservatives found in low-carbohydrate and sugar-free products.
- Having too much sugar, alcohol, sorbitol, and maltitol in the diet.
- Vegetables like Brussels sprouts, beans ,cauliflower, and broccoli.
- Lentils, garlic and onion are also a common cause.
- Prunes or prune juice.
- Dairy products such as milk, cheese, and other dairy products
- Digestive issues. Constipation, food allergies.
- Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.
Suggested Reading: Healthy Drinks that Improve GUT Health
How to get rid of bloating ?
Exercises, supplements, and massages can help reduce bloating quickly and simple lifestyle changes can prevent it from occurring frequently.
Try these tips to ensure that you’re no longer in discomfort due to bloating.
1. Eat Slowly
Firstly, stop eating your food too quickly. Chew your food gently and take time to process it so that the digestive process inside your stomach becomes a lot simpler. If you have a habit to swallow large chunks of food, the acid that is produced in the stomach can take a long amount of time to break it down into digestible components.
2. Never Overeat
When you eat too much food, the stomach wall tends to stretch a lot as it’s getting overfilled. In addition to the food causing the walls to stretch, the acid that breaks down the food also plays a part in bloating. As food breaks down, gas is released which can also lead to further stretching of the stomach leading to increase in belly size.
3. Sit Right while Eating
Don’t eat your food while you are lying down or in a casual semi seated position as this can compress the stomach and can make digestion difficult. When you eat, do so at the dining table, making sure you sit up straight and not in a slouched position. Sitting up straight helps the food go directly from the food pipe into the stomach and digestion becomes easier.
4. Try Peppermint Tea
Peppermint has the property of reducing stomach spasm which can relieve acidity and gas fairly quickly. Brew a cup of hot water with a few sprigs of peppermint leaves and a dash of honey to prepare peppermint tea and drink it slowly to get rid of bloating.
5. Chew Fennel Seeds
Fennel seeds contain compounds called estragole, anethole and fenchone that have properties of relieving stomach spasm, neutralising stomach acid, reducing abdominal pain and bloating. Eating a small number of fennel seeds regularly after meals can relieve the symptoms of bloating.
6. Add Ginger in Your Meals
If ginger isn’t already present in some of the foods that you consume, it’s time that you add it in your diet because not only does it make the food taste heavenly, It also has amazing gas expelling properties. Ginger tea is known to relieve and cure indigestion fairly quickly. To make ginger tea, all you need to do is chop or grate a few slices of ginger and add to your favourite tea, strain it and drink it to get rid of stomach bloating.
7. Consume Probiotics
Probiotics like curd and yogurt have always been considered as wonder foods and cooling food for hyperacidity. The calcium and other components which are present in yogurt can bind to the acid in the stomach and relieve hyperacidity and stomach bloating. Probiotics are also present in famous South Asian foods like kimchi and sauerkraut.
Exercise can work wonders for relieving your bloating and digestive issues. So make a habit of taking a short walk after your meal as walking improves the blood flow to the stomach which enhances the digestion of the food. However, make sure that you do not indulge in excessively hard exercise regimes or activities such as running right after meals. Make sure that you wait for 15-20 mins after your meals to go for a light walk.