You have taken your favorite meal and you enjoyed. But did you ever feel your stomach is bloated? You don’t like it. Then this is the page you must check where I will show you the ways to reduce bloating without any hassle.
Bloating is basically a situation where you feel your stomach is swollen for some time.
This is generally because there’s too much gas in your stomach.
And you better know
How does bloating gets you in a problem?
Bloating can cause discomfort and can ruin the entire day.
So better not to get in that situation.
Before getting into the main topic let us know
What are the causes of bloating?
There can be a number of reasons for bloating but the major ones are:
- Drinking too many sodas
- Food allergies
- Heavy meals
- Drinking water after finishing your meals
- Eating too fast
- Liver disease
Now, let’s dive in
Ways to reduce bloating
1. Divide your meal:
The easiest way to reduce bloating is to divide your meal equally.
There’s no point to eat food at once by heavier meals.
This is the number one problem with indigestion.
You are not eating the whole day and suddenly you give your body such a big meal that is fully loaded with high calories.
Do you think your stomach will be happy?
That’s why I recommend you to meal every 4 hours.
If this not comes in your day then at least divide your calories into 4 meals.
Also, remember dividing not simply means to have a good number of meals but equal proportions of all the macros.
2. Abdominal massage:
By massaging your lower abdominal region you can actually get relief from bloating.
By rubbing your abdominal help bowel moving.
How to do it:
- Place your hand over the belly button and now slowly move your hand in a circular motion.
- Move your hand towards the right side of the ribcage and just follow up the clockwise direction.
- When you reach your left side, then hold for a second and repeat it in the opposite direction.
Just do this and you will feel much better.
3. Take a warm bath:
A warm bath can help you to get relief from bloating.
This basically helps in reducing the soreness of the abdomen.
By taking a bath you will feel more relaxed and potentially your stress level will get reduced.
Stress is another factor that causes bloating.
Taking a bath before bed also improves your sleep.
4. Protein bars:
Just sit back and eat a protein bar.
You read it right.
Protein bars are so great and the most relaxing way to reduce bloating.
Protein bars have some digestible protein which helps you in better digestion and removes all types of gas from your stomach.
5. Drink more fluids:
It’s just the water that can help you in this situation.
Drinking water flushes out the toxins from the body.
Have a glass of water before your meal and you can also have in between your meal.
But I don’t recommend to drink water after finishing your meals.
Because you have solid foods inside your tummy and now you are just pouring water
This will make your stomach to bloat.
So avoid drinking water after your meals.
6. Take Probiotics:
Probiotic is very important to make your digestive system works well.
This probiotic actually keeps the bacteria in your gut happy and this helps in better digestion.
Food like yogurt can be a great option for probiotic.
I would suggest taking 2 spoons of yogurt after your meal.
7. Peppermint oil:
Bloating is also caused by the altered muscle functions in the digestive tracts.
There is a drug called antispasmodic which helps in reducing muscle spasms.
Peppermint oil does the same function.
It is the best way to reduce bloating and the best option at least for IBS patient.
Now, you don’t have to do extraordinary workouts.
Just simple kind of stretching or yoga can help.
Stretching can be very effective and it helps in releasing the excess gas from the GI tract.
9. Eat more fibers:
You only fulfill your protein, carbs, and fats portions.
But what about the fiber?
Fibers are equally important than any other macros.
It is found that the majority of people don’t consume their fibers properly.
However, fibers help in reducing constipation and bloating.
But please ensure to take appropriate amounts of fiber and do not increase the intake too high at once.
By increasing the fiber intake too high it may lead to the adverse effect and it may even cause more bloating.
So, it recommended that to take small portions of fiber at the beginning and then gradually you can increase the intake.
The last tip I have for you to overcome bloating is Walking.
Walk, Walk and walk.
Don’t sit in your couch after your meals.
Your stomach is full and it requires free movements for proper digestion.
Walking can help you with this.
If you are too lazy to go out for a walk after your meals.
Then just simply take 20-30 rounds of your house.
Ya, what else I can recommend.
But jokes apart, trust me if you implement this one thing after your meals you can make out the difference.
With this alone, you will feel more relaxed and happy.
Your stomach will no longer be upset.
And you don’t have to do anything if you want to reduce bloating.
I hope now you know what to do if you ever feel bloated.
That’s it from today’s post.
Things are in front of you but the problem is that you don’t want to do anything but complaining.
You decide what to do?
It’s your body and you have to take care of it.
Don’t get into the supplements.
Yes, there are many supplements but there are many natural ways to reduce bloating.
Keep the supplements options at the last.
First, try out the things which I have suggested.