Do you want to get rid of your belly bloat but nothing is working? Don't lose hope because banishing the belly bloat is only possible if you are taking the right measures.
To get rid of it, you must adopt some new lifestyle habits. Some people try to self-treat the problem and end up disappointed with no results, often because they are not willing to make such changes to their lifestyle.
To help you achieve results, this blog provides many useful solutions for getting rid of that belly bloat for good. Let’s begin by learning the causes behind belly bloat and unwanted gas.
Causes for Bloating and Gas
Let’s remember that belly bloating and gas are two completely different things. Yes, you might feel bloated when you’re carrying around excess gas but belly bloating can also be caused by many different things. However, the good news is that focusing on healthy lifestyle changes will often help relieve both problems.
Gas is a natural part of being a human, but we don’t have to suffer with the consequences. We make gas normally due to two common reasons. The first is when we swallow more air than usual and fill up our belly with it. The second reason is that the gut bacteria in our body starts digesting the carbs and other nutrients from our food. As they feed on these non-digested compounds, they start releasing hydrogen and carbon dioxide. As a result of this, we start releasing gas.
However, there may also be some medical issues or a chronic intestinal or stomach issue behind excess gas for some people. If you have any underlying condition, it is important to seek medical help instead of trying home remedies. In contrast, if you have no such medical issue, then figuring out the cause of the gas and treating it at home is much easier.
Many people complain about having discomfort due to belly bloating. Then they get stuck in the vicious cycle of trying various supplements and remedies, but end up regretting the choice and quitting, often because they don’t help or they’re not finding any relief.
Belly bloating and gas usually occur due to the following things:
Eating your meals too fast
Not chewing your food completely while eating
Drinking carbonated and sugary beverages on a daily basis
Having hormonal imbalances that disturb your internal functions
Certain food allergies or intolerances to food items
Overeating
Poor lifestyle with lack of physical activity
Swallowing more air with food
Eating a higher portion of legumes or whole grains
Some medical conditions, such as a chronic intestinal disease
Mild or chronic constipation
Inflammation caused by a poor diet high in carbs
Do you recognize any of these causes in your life?
By making small changes in these areas, you can begin the process of healing your gut and eliminating the bloating and gas.
Top 5 Ways to Banish Belly Bloat
Now that you know which things might be the reason for your belly bloat, it’s getting easier to treat them. After figuring out what’s causing the belly bloat, let’s have a look into the 5 ways to banish it.
1. Probiotics
It’s surprising to know that our small intestine is the best habitat for a wide range of yeast, bacteria, and other microorganisms. These organisms grow in number from any unfermented carbohydrates from our food. They live their lives by depending on these carbs and release gas as a result. Some studies have revealed that some of these bacteria produce more bloating and gas than others. Collectively, they all combine to create a very uncomfortable feeling of belly bloating and gas.
Therefore, there must be something that can help you in fighting these gas-producing bacteria. According to several research studies, probiotics help in naturally fighting these gut bacteria and other microorganisms.
When you start taking probiotics daily, they start improving the health of the small intestine. They also work on improving and balancing out the bacterial environment in the intestine. As a result, you start experiencing a relieved feeling and more abdominal comfort.
You will find a wide variety of healthy and effective probiotics on the market to treat these issues.
I prefer
this probiotic because it contains both pre-biotic fiber as well as 6 different strains of probiotic microorganisms housed in a unique double layer vegetable capsule. The time released double capsule delivery system ensures that the 6 million CFUs of active probiotic cultures stay protected from stomach acid and end up in the gastrointestinal tract.
This is important because our gastrointestinal system is responsible for digesting and absorbing nutrients from the foods we eat as well as eliminating waste products. Good bacteria also help keep our immune system running in tip top shape.
2. Apple Cider Vinegar
Another highly effective way to treat belly bloat is the regular intake of apple cider vinegar. The main reason behind this is the acidic nature of apple cider vinegar that improves digestion and prevents bloating.
When you add a few drops of apple cider vinegar to your meal, it completely digests into your stomach. This vinegar also helps in breaking down the large food molecules into smaller ones. It also works on digesting the carbs effectively into your body. As a result, the gut bacteria find no way to feed, thus leading to less gas and bloating.
An important tip to keep in mind here is to always try it in a small amount at the start. This is important because some people may develop stomach acidity from using apple cider vinegar. If these people continue using it, they may develop serious health issues, such as heartburn or stomach issues. For all these people, it is crucial to stop using apple cider vinegar if they feel any discomfort.
To avoid any issues, start using this vinegar with half a teaspoon per day. Try it for 3-5 days and see if everything goes well. If you feel ok, keep using it every day but don’t overdose on it. After a few days or a week, you would start noticing the incredible results in relieving belly bloat.
3. Peppermint Oil
Peppermint oil is another highly effective and commonly used remedy to treat belly bloating and gas. For years, people have used it to relieve their abdominal discomfort, gas, and bloating in the belly. Peppermint oil is extracted from the peppermint plant which is highly effective for health.
I only recommend
doTERRA Essential Oils because of their purity and their sourcing standards. Please do not assume it is safe to ingest all brands of essential oils.
When peppermint oil enters our body, it helps in soothing the muscles and prevents them from contracting hard. Intense muscle contracting is one of the causes of belly bloat, so peppermint works on lessening those muscle contractions. Additionally, peppermint also helps in relaxing the digestive system while easing out irritable sensations.
Along with these benefits, peppermint oil is also famous to treat indigestion, nausea, abdominal pain, and headaches. Therefore, adding a drop of peppermint oil to some water before your everyday meals can assure amazing health benefits. However, make sure to read the labels of your peppermint oil bottle to see the usage instructions.
I also recommend peppermint essential oil that is
encapsulated in an enteric softgel which allows for the peppermint to pass through the stomach and its acid to reach the small intestines where it is most effective.
4. Ginger Tea
Many dietitians agree that the intake of ginger tea dramatically fixes the belly bloat issue. They claim that ginger tea contains certain effective compounds that quickly lessens gas production. Not only this, but the intake of ginger in any form also helps in ensuring good bowel movements.
Therefore, every one of us should add ginger in any form to our daily diet. You may take ginger tea once per day or add chopped/ground ginger to your meals while cooking them. For all those who cannot manage both of these things, you can make ginger capsules with
ginger essential oil. Use these capsules as a necessary supplement to your daily diet and see the magic.
5. Enzymes
Finally, there are enzymes in some food groups which are incredibly helpful in relieving gas and belly bloat. For example, the enzymes which are present in papaya are famous for their digestive relief properties. They enhance the digestion process and assure good digestive health. As a result, you would feel relief from belly bloat or any related discomfort simply from eating papaya regularly. Therefore, do some good research about these types of enzyme-rich foods. Then, add them to your everyday diet to enjoy the benefits that will give you amazing results.
The powerful combination of digestive enzymes supports the body’s constant production of enzymes critical for healthy biochemical functions, including healthy digestion of food nutrients and cellular metabolism of nutrients to energy. It includes a variety of whole-food enzymes that help with the digestion of proteins, fats, complex carbohydrates, sugars, and fiber.
Top 5 Ways to Get Rid of Gas
No matter what is causing your abdominal gas, these 5 solutions can help you dramatically. They will aid in relieving your gas and assuring abdominal comfort and relaxation.
1. Perform Abdominal Massage and Exercise Daily.
The most effective solution to naturally relieve your excessive gas production is abdominal massage and exercise. There are many effective exercises for abdominal muscles that control the production of gas. Several studies on exercise and physical activity revealed that people with enhanced physical activity face less bloating and gas.
When you massage your abdominal muscles in smooth and circular motions, it relaxes the muscles of your abdomen and intestine and prevents intense contractions. As a result of smooth and slow contractions, less gas is produced than before.
In the same way, exercises help in strengthening the muscles of our abdomen. As a result, they fight with the gas-causing microbial and bacteria due to improved health and stamina. Thus, a person can effectively control his belly bloating and gas by practicing abdominal massage and exercise daily.
2. Eat Smaller Portion While Chewing Properly.
Another solution to say goodbye to gas is to eat smaller portions of every meal. Don’t fill up your belly to its fullest but always stop eating after just a few tablespoons. For example, if you are eating rice, begin with a quarter cup of rice, then add your protein to the plate. Finish off your plate with a salad to fill you up. Vegetables are low in carbs but high in vitamins and cause no harm to your body.
To practice this step, try using a small-sized plate every time you prepare a meal. When you take a small-sized plate, you won’t be able to put extra food on it; you’ll also retrain your brain because your eyes will still see a full plate of food, just smaller portions on a smaller plate. In contrast, a large-sized plate would allow you to put larger servings on it. Thus, using a small-sized plate is an effective way to control your food intake.
Along with controlling your portion size for each meal, it is also important to chew properly. For every bite you put into your mouth, it is important to give it some time to chew. Swallow your bite once the food is fully ground or chewed into your mouth. In this way, your stomach won’t have to work as hard during the digestion process. As a result, the stomach performance and digestion would improve. When this happens, you would see a noticeable change in your belly bloating and gas.
3. Avoid Drinking Water in Between and Right After Eating a Meal.
When we drink too much water during a meal, it starts affecting the process of digestion. There are several research studies that depict the poor outcomes of drinking water during meals. According to them, this water dilutes the digestive juices, which are important for digesting food. When they become diluted, their performance reduces. As a result, it becomes difficult for the stomach to properly digest the food.
When these undigested food particles reach the intestine, the intestinal bacteria start consuming them. As a result, they produce carbon dioxide and hydrogen that we discharge as gas. Therefore, the best time to drink water is before the meal or at least half an hour after the meal. However, you may also drink the water in between but keep this water intake as minimum as possible.
4. Say Goodbye to Carbonated and Sugary Beverages.
Carbonated and sugary beverages are the main cause for creating gas and bloating in the belly. Research studies show that sugar provides the best habitat for bacteria and fosters their growth. Thus, when the amount of sugar or glucose level increases in our body, it supports bacterial overgrowth. The more bacteria in the gut, the more gas production you would experience. Therefore, it is important to limit your intake of sugary and carbonated beverages. It will not only help in resolving gas and belly bloating issues but many other health issues as well.
5. Control Your Intake of Cruciferous Vegetables.
Cruciferous vegetables are those that are members of the Brassicaceae family. This plant family includes a lot of vegetables such as cauliflower, cabbage, broccoli, bok choy, Brussels sprouts, arugula, kale, radishes, and turnips. Certain vitamins in this plant group are the common producers of gas in the belly and intestine.
Therefore, these vegetables should not make up a large part of your everyday diet. At the same time, it’s foolish to stop eating these vegetables to avoid gas production. Instead, take a mindful portion of these vegetables on alternative days and enjoy fewer gas problems. Eating all types of vegetables is important because they are rich in vitamins and offer many health benefits.