Belly Bloating – How to Naturally Get Rid of Stomach Cramps

Okay, when was the last time when your belly feels swollen after eating, and your pants feel tight? If you feel bloated more often, here is a simple guide that helps you keep your belly bloat at bay.

Belly bloating is one of the most common gastric problems that 16-30% of people regularly experience. Abdominal bloating is caused by excess gas production in the digestive system that causes pain, pressure, and stuffed feeling. It can make your belly look bigger, tight, and round. You will see a visible, measurable increase in your belly size.

Tummy bloating is usually caused by the excess consumption of sodas, liquids, or the diet you are intolerant to. Keep in mind that not everyone experiences stomach bloating in the same way, and symptoms can vary. Some medical conditions, such as food allergies, gluten intolerance, lactose sensitivity, and other digestive disorders, can be bloating culprits.

Thankfully there are some easy ways and foods to get rid of bloating and bring your digestive system back to normal.

  •         Eat Slowly
  •         Eat More Frequently
  •        Say No to Salty Foods
  •         Limit Carbonated Beverages
  •         Avoid Too Much Sugar
  •         Increase Your Potassium Intake
  •         Avoid Constipation
  •         Avoid Greasy Foods
  •         Avoid Beans
  •         Start Taking Digestive Enzymes
  •         Try Probiotics
  •         Use Peppermint Oil
  •         Eat Foods that Reduce Belly Bloat

Eat Slowly

Eating too quickly can leave you feeling bloated because when you eat quickly, you swallow more air. Eating slowly and chewing your food properly is one of the best ways to stop belly bloat. It reduces the amount of air you swallow and makes you eat slow, which in turn decrease your portion size and calorie intake and make you eat less. Eating smaller meals and chewing your food properly can also help you lose weight. So, enjoy your food, take your time to thoroughly chew your food and say goodbye to bloating.  

Eat More Frequently

Instead of eating three heavy meals, try eating six smaller meals. It is the best strategy to keep you free of the stuffed feeling. Eating smaller meals can also help you curb your appetite, increase your appetite, and control blood sugar levels.

Say No to Salty Foods

Avoid high sodium foods as they can contribute to abdominal bloating. When you intake highly processed foods that are high in sodium and less in fiber, your kidneys find it hard to filter sodium that causes your body to retain water, increase blood pressure, and bloating. So, it is recommended to limit your sodium intake to avoid the production of gas in the abdomen.

Limit Carbonated Beverages

Most people like carbonated drinks because of their oh so satisfying feelings, but they can cause too much air to be trapped in your stomach leads, causing uncomfortable bloating and gas. Reduce the number of carbonated beverages you consumed each day. Try green tea, peppermint tea, and other soothing beverages instead, to help reduce bloat and reduce pressure caused by gas buildup in the stomach.

Avoid Too Much Sugar

Simple carbohydrates such as fructose, mannitol, and xylitol can also cause bloating. So, it is highly recommended to avoid foods that contain high fructose levels and artificial sweeteners like xylitol and sorbitol. These sugars can’t be absorbed by your intestine, give gut flora plenty of time to feast one them that will eventually cause discomfort and produce gas.

Increase Your Potassium Intake

Potassium is beneficial for preventing bloating. When your body has low levels of potassium, it automatically starts retaining sodium and water, which is the major cause of bloating. Eating potassium-rich foods such as bananas, tomatoes, mushrooms, spinach, and fish are advised to add to your diet to reduce flatulence and bloating.

Avoid Constipation

Though constipation can have many other causes, low fiber and fluid intake and a sedentary lifestyle are a few most common causes of this digestive problem that can cause bloating. To keep your bowel movements regular, it is advised to increase your fiber intake and eat more whole grains, fruits, vegetables, legumes, nuts, and seeds that are rich in fiber. Drinking plenty of fluids and increasing your physical activity can help improve the stool consistency and relieve constipation.

Avoid Greasy Foods

It is important to carefully figure out your diet to check which foods can make you more bloated. If you are one of those who love greasy, fatty foods, cut them out from your diet immediately. Fatty foods can slow down the process of digestion and delay the process of stomach emptying. They can cause gastrointestinal upset and cause an inflammatory response in the body. So, avoid foods that are high in grease, go for a low-carb, high-protein diet that is good for your digestive health.

Avoid Beans

If your stomach is unable to digest beans and other gassy foods, it is advised to avoid them. They contain a complex form of fiber, oligosaccharides, which can be difficult to digest, resulting in gas, bloating. Instead, eat more broccoli, brussels sprouts, cauliflower, and other cruciferous vegetables to promote digestion and avoid gassy feelings. But that doesn’t mean to give up on this high fiber magical food. You can have them occasionally or take an anti-gas supplement to prevent the discomfort and pain associated with boating.

Start Taking Digestive Enzymes

There are some digestive enzyme supplements such as lactase, beano, and more that can help fight bloating and provide immediate relief. These enzymes supplements help break down indigestible carbohydrates and other complex food components so that can easily be digested and eliminated from the body. For instance, lactase supplementation helps break down lactose while beano is loaded with alpha galactosidase enzyme that makes it easier to break down indigestible carbohydrates from different foods.  

Try Probiotics

There are different types of bacteria that live in the intestine and produce gas. Many probiotic supplementations are an effective solution to reduce gas production, bloating and other digestive issues. Since probiotic supplements can help improve the environment in the gut and reduce bloating and associated symptoms, so you should give them a try.  

Use Peppermint Oil

Peppermint oil is one of the best supplements to reduce stomach bloating. It improves digestion and relieves abdominal discomfort by increasing stomach emptying and stimulating the secretion of bile and other digestive enzymes. Peppermint oil is beneficial for many digestive issues such as bloating, abdominal pain, diarrhea, constipation, irritable bowel syndrome, and other digestive conditions. It has a soothing effect on the gut and helps relieve the feeling of discomfort.

Add these Foods to Your Diet to Get Rid to Ease Belly Bloating

Fortunately, there are some healthy foods that have positive effects on your digestive health and can help you avoid this troublesome condition. Check out these anti-bloat foods to your diet to deal with a puffed-out belly.  

  •         Celery
  •         Fennel Seeds
  •         Ginger
  •         Yogurt
  •         Papaya
  •         Pineapple
  •         Lemon Water
  •         Tomatoes
  •         Shrimp
  •         Zucchini
  •         Bananas
  •         Olive oil
  •         Lentils
  •         Artichokes
  •         Cantaloupe
  •         Kimchi
  •         Grainy Bread
  •         Brown rice
  •         Oatmeal
  •         Leafy Greens
  •         Probiotic Yogurt
  •         Apple
  •         Cucumber
  •         Berries
  •         Asparagus
  •         Eggplant
  •         Almonds
  •         Watermelon
  •         Eggs
  •         Dark chocolate
  •         Green tea
  •         Honeydew melon
  •         Kiwi
  •         Apple Cider Vinegar
  •         Carrots
  •         Cranberries
  •         Avocados
  •         Garlic
  •         Horseradish
  •         Pumpkin
  •         Green beans
  •         Blueberries
  •         Leeks
  •         Cantaloupe
  •         Parsley
  •         Seaweed
  •         Mint
  •         Artichoke
  •         Oats
  •         Rosemary
  •         Peach
  •         Turmeric
  •         Kefir
  •         Beets

Bottom Line

By making some simple changes in your diet, and following these easy tips, you can get rid of belly bloat fast, look visibly slimmer and get your digestive health back on track.

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