Bloating can be caused by several different factors, including too much salt, water retention or simply eating certain foods in excess. While not everyone has the same bloat-causing triggers, it's helpful to know how to reduce bloating naturally, rather than relying on prescription or over-the-counter solutions that may not always work and may cause other side effects in the long run. Try these eight natural ways to reduce bloating instead!
An effective abdominal massage can help reduce bloating by stimulating blood flow and encouraging lymphatic drainage. Lie on your back, with your knees bent and feet flat on the floor, hands resting on your abdomen. Slowly rub your abdomen in small clockwise circles. Continue for at least three minutes. Be sure to breathe deeply throughout so you don't have a hard time concentrating on what you're doing and wind up straining yourself! Be sure to follow up with deep breathing for at least 10 minutes. The best times to practice abdominal massage are before or after meals. It may take some trial and error before you find an abdominal massage that works for you don't give up if it doesn't feel good right away; over time, it will become easier as your body adjusts.
2. Drink beverages at room temperature
Drinking cold water while your body is hot can cause bloating. When you start drinking beverages at room temperature or slightly warm, you'll reduce your chances of bloating. The practice is also referred to as sipping. Drinking cold water from an ice-cold glass tends to increase gurgling and pain in the stomach area. It's thought that drinking beverages at room temperature stimulate digestion giving it a boost so that your stomach doesn't feel as sluggish, making you feel bloated. Remember not to drink too much though, especially if you're not used to it. Your body will get used to it after some time and then you won't have any problems with gas or bloating anymore. As always, try one change at a time and give yourself enough time to adjust before moving on to another. Once you get used to having your drinks at room temperature there are many other ways to help prevent bloating.
3. Add probiotics to your diet
Bloating can be caused by several factors, but one major cause is an imbalance in gut flora. Probiotics are beneficial bacteria that help support gut health, so adding them to your diet can help promote healthy digestion and reduce bloating. Some probiotic-rich foods include kefir, kimchi, miso soup, and sauerkraut. You can also take a probiotic supplement or eat some plain yogurt with active cultures every day. If you're on antibiotics, ask your doctor if taking a probiotic supplement while you're on antibiotics is right for you. Antibiotics kill both good and bad bacteria, which means they can disrupt your body's natural balance of microorganisms. Adding probiotics back into your system after a round of antibiotics helps keep things balanced again.
4. Avoid chewing gum.
High amounts of sugar in gum can cause your stomach to bloat. You may also be chewing on it for too long which increases your saliva levels, making you feel bloated as well. The best thing to do is leave gum out of your diet altogether. If you want a minty taste in your mouth, drink peppermint tea or try chewing on fresh lemons instead. Not only will they reduce bloating but they will give you fresher breath as well. Due to their high water content, lemon slices are great at reducing gas and bloating. Chew them slowly so that you get all of their benefits.
5. Get enough fiber
Just about everyone knows that fiber is a crucial part of healthy digestion. It's often recommended as one of the first solutions for people who are suffering from digestive distress. And if you're always bloated, it could be because you're simply not getting enough fiber in your diet. A nutrient-rich diet can have significant health benefits. If you want to reduce bloating and improve your overall health, increase your intake of whole grains, fruits, vegetables, and legumes. You might also want to consider taking Pure Encapsulations Supplements they're specifically designed with whole foods like these in mind.
6. Drink plenty of water
The most effective natural way to reduce bloating is by drinking plenty of water. Staying hydrated helps maintain proper bowel movements and prevents constipation, a common cause of bloating. At least half your body weight in ounces per day is optimal. So if you weigh 150 pounds, that's 75 ounces of water every day. If you find yourself thirsty between meals, try adding a few more sips of H2O before eating again it could help minimize hunger pangs and keep you from overeating later on. Drinking enough water can also help boost energy levels and promote better sleep quality. For example, when we've dehydrated our bodies produce an anti-diuretic hormone called vasopressin, which can lead to fatigue as well as reduced brain function.
7. Use essential oils
Essential oils are natural and can be a great way to reduce bloating. You can
either add them directly to your bath water or use a diffuser in your room while you're relaxing after a long day at work. It's important not to ingest essential oils, so be sure that you don't eat or drink them while they are being diffused in your room. One of my favorite essential oils for bloating is peppermint oil, as it helps with digestion and smells amazing.
8. Cut down on salt
When it comes to cutting down on bloat, start with your salt intake. Most of us consume too much sodium and sodium is one of our bodies' main sources of fluid. A low-sodium diet can help reduce bloating quickly, but also doesn't do you any good in terms of a long-term solution because you still won't be eating an adequate amount of vegetables.
Bloating is a normal part of life for many people, but it can be an uncomfortable sensation. Fortunately, there are several ways you can reduce bloating naturally. Try these eight natural ways to reduce bloating instead. If these methods don't work, talk with your doctor about other options that might help reduce bloating.