Abdominal bloating is a common problem that can be annoying, uncomfortable, and embarrassing. It’s caused when gas, solids, or liquids are held up by your digestive system. In this article, we’ll discuss some of the common causes of bloating, and discover some simple, natural remedies.
If you eat too much or too quickly, this could easily be the culprit of your bloated stomach; overeating is actually thought to be the most common cause of bloating. This doesn’t necessarily mean that you need to drastically reduce your food intake in order to fight bloating. Instead, you could try serving yourself one small portion at a time, slowly chewing and finishing before serving yourself more. Slowing down and chewing more will help to reduce bloating, and spacing out portions over a longer period of time will mean you’re less likely to keep eating after you feel full.
Foods that cause bloating
Some high-fiber foods make the body bloated because your stomach produces a lot of gas when digesting them. These can include certain grains and legumes, as well as cruciferous vegetables (like broccoli and cabbage), onions, apples, and dairy products. Meanwhile, carbonated beverages contain a lot of gas, which can also cause bloating when they reach your stomach. Try keeping track of what you’ve eaten when you feel bloated, and you may begin to see a pattern involving certain foods.
You might also consider getting tested for a food allergy or intolerance, as these can also be a cause of bloating. Many people have allergies or intolerances to dairy, eggs, wheat, and gluten; when they eat these foods, their stomach will overproduce gas.
Indigestion and constipation
Indigestion and constipation can also seriously exacerbate bloating symptoms. If you feel a burning pain in your stomach after eating, then you might have indigestion; common remedies include peppermint, chamomile, and ginger tea. Remedies for constipation include probiotic foods and supplements. Getting regular exercise and staying hydrated can also help to prevent constipation.
To avoid future bloating, you could take dietary measures like cooking with ginger and turmeric, eating natural yogurt (unless you have a dairy intolerance), and staying hydrated. Make sure that you’re getting enough of key nutrients such as magnesium, as vitamin and mineral deficiencies could cause constipation. You could also try to avoid rich and fatty foods, including fast food, which can be hard for your stomach to break down.
If you’re already feeling bloated, you could try a natural remedy like peppermint tea or peppermint oil (which you can take in capsule form). You could also try applying a heated pad or hot water bottle to your stomach, drinking warm water with lemon, or taking a turmeric supplement.
In some cases, bloating may be a symptom of a more serious, underlying issue. Stomach infections, Crohn’s disease, and Irritable Bowel Syndrome can all cause bloating, along with a range of other symptoms. If you’re experiencing other symptoms, like fever or nausea, along with your bloating, you should see a doctor.
Camille Bond is a freelance writer based in New York City. She has interned in the film industry and the publishing industry, as well as for a political campaign. When it comes to the world of beauty and wellness, she loves researching natural skincare brands, concocting DIY recipes, and discovering new mediation techniques!