Bloating: The Most Effective Solution Depending on What Causes the Bloating

Bloating is the feeling of swelling, heaviness, or fullness in the abdomen, as if he were tightening his pants. Bloating or abdominal distension can be due to various causes: a wide variety of digestive, emotional, muscular, or fluid retention disorders… However, many times the solution is to make some simple changes in habits. We tell you what to do according to the cause that causes abdominal swelling.

Bloating: causes and symptoms

The symptoms of abdominal distension can be different: perhaps we feel that the abdomen is swollen and hard with a sensation of slow and heavy digestion, gas and even pain. In general it is not a serious problem, but it can be very uncomfortable. symptoms vary depending on the cause of the abdominal swelling.

Fluid retention: If the swelling is caused by excessive fluid retention, we can also have dark circles under the eyes, our ankles can swell and our legs will feel heavy.Bad digestions: Abdominal distension or swelling caused by digestive problems and gas accumulation must be addressed in a different way. There are different situations that can favor abdominal distension and gas, such as: drastic changes in diet, hypochlorhydria (hydrochloric acid deficit in the stomach), reflux or heartburn, intestinal dysbiosis, food intolerances, constipation, diarrhea or illnesses. intestinal inflammatory.A drastic change in diet: When, for whatever reason, a change in diet has been made, this can favor the accumulation of gases (with or without pain) in the intestines. It may happen that, by increasing fiber consumption, if the microbiota is not used to it, more gases are generated. Diet changes should be made gradually so that the intestinal bacteria adapt.

Abdominal distension: solution if the cause is retention

Less sodium. In this case, it is important to reduce the consumption of refined and ultra-processed salt, since they usually contain high doses of sodium, as well as harmful fats.Avoid sugars. It is also convenient to avoid added sugars, sweets, refined flours, etc., because they make it difficult to eliminate liquids.Water and diuresis. If you don’t drink enough water, the body activates mechanisms to retain the liquid. For this reason, although it seems paradoxical, drinking more can reduce swelling due to retention.minerals. It is important that the liquid is accompanied by minerals, especially potassium. To do this, we will introduce vegetables with diuretic action such as radishes, turnips, cucumber and celery into our daily lives.Infusions. Another tool that we have within our reach is kidney purification infusions with nettle, horsetail and dandelion, which is also a liver purifier.Activity and rest. We will also benefit from maintaining an active life and, at the end of the day, we can lie on our backs with our legs raised above our heads.

Abdominal distension: solution if the cause is poor digestion

Depending on the cause of the digestive problems (reflux, intolerance, intestinal dysbiosis…) the treatment will be different, so it is important that a professional make a diagnosis. If there are intolerances, bacterial overgrowth or inflammatory bowel diseases, a doctor and a nutrition professional should be consulted to adapt the diet.

Apple vinager. In the event that you suffer from hypochlorhydria due to a bacterial infection, stress or excessive consumption of antacid medications, it may be helpful to add unpasteurized apple cider vinegar to food, since it improves digestive capacity and metabolism. and brings bacteria to our gut.Hot water and oil. If there is constipation and gas, it is important to drink hot water on an empty stomach, and during the day, take a tablespoon of virgin coconut oil a day.Porridge. If they suit you, you can take them with apple and cinnamon compote to combat constipation.Kuzu with umeboshi. It is the best remedy when bloating is accompanied by diarrhea. Take the mixture two or three times a day until normal intestinal transit is restored.

Bloating: solution if the cause is a change in diet

Elimination. See if there is any food that you can more or less relate to your bloating and gas accumulation to assess if you remove it from your diet for a while. It is common for cabbages, leeks, garlic, onions and legumes to feel bad if you are not used to it or if you have a specific intolerance. See if you feel the same discomfort eating a few broccoli florets or if you also eat the fibrous part of the stem, which is more difficult to digest. Cooked onion is also digested better than raw.Hummus. Try eating the legumes in the form of hummus (puree), although you must eat it with something crunchy to salivate it and chew it well. Hummus is prepared with cumin (a plant that prevents gas formation) and lemon juice, which improves stomach acidity.chew more. In all cases in which there is excess gas and abdominal swelling, it is indicated to chew the food a lot and take it slowly. To favor a leisurely pace, we can get used to dropping the cutlery between bites.digestive infusion. Drinking a small glass of well-concentrated infusion after meals is an easy remedy to improve swelling. Prepare your infusion with green or star anise, chopped dried licorice, ginger, lemon verbena, dried mint leaves or Ceylon cinnamon.Hot and bitter. According to traditional Chinese medicine, starting meals with something hot and sour promotes digestive function. Bitter foods contain substances that stimulate digestion, especially foods high in fat.

Weekly menu against abdominal distension

This menu against abdominal distension includes selected ingredients that favor good digestion in the stomach and intestine, as well as the elimination of liquids without adding too many calories. If you wish, You can download the weekly menu against abdominal distension here.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayBreakfast

Buckwheat crepe with coconut oil and apple compote. Infusion of ginger with lemon.

Chia pudding with cinnamon, coconut chips, pollen, red fruits and vegetable yogurt. Green tea with lemon.

Oatmeal porridge with vegetable broth and cubes of tofu. Kiwi and apple smoothie.

Lettuce smoothie with mango, chia and hemp, served with dried fruit topping.

Breakfast Buckwheat bread with avocado and chickpea hummus. Infusion of ginger with lemon.

Banana and berry pancake with nuts. Coconut milk and turmeric drink.

wheat toast
buckwheat with mushroom pâté and seeds. Vegetable broth. Mint infusion.

Meal

Warm spinach salad with radishes. Hummus with carrot sticks.

Grilled endives with ghee. Fresh cheese with aromatics.

Bean salad with escarole, arugula, cucumber and radishes.

Rice with lentils, shiitakes and asparagus with nutritional yeast.

Cucumber salad with yogurt sauce and dill, served with sprouts.

Millet cake with tender garlic. Rocket and radish salad.

Celery and carrot salad with avocado. Chickpea tempeh.

Dinner

Minestrone soup with tapioca grits and fresh peas.

Sautéed cabbage, turnip and celery with curry, cashews and hemp.

Fennel cream with turnip, served with sprouts. Parsley omelette.

Broccoli florets with tahini and lemon. Azuki burgers.

Zucchini spaghetti with radishes. Poached eggs.

Babaganoush and homemade almond crackers. Poached eggs.

Beet cream with cauliflower omelette. Anise infusion.

Abdominal swelling: the solution through a self-massage

Abdominal massage, which you can do yourself, not only serves to reduce swelling, but also improves intestinal transit, prevents constipation and fluid retention.

Breathe. Lie on your back on a mat or rug and bend your legs to place the soles of your feet on the floor. Breathe deeply and consciously for one minute. Rub your hands to warm them and place them on the abdomen, one above the navel and the other below. Breathe a few more seconds.circle massage. Caress the belly with both hands making circles from left to right for two or three minutes. Now, press lightly with the fingertips of both hands on the right side of your abdomen, near the appendix, and then push your fingertips upwards, continue above the navel and down the left side. Repeat the movement for at least two minutes.