Effective ways to reduce stomach bloating

Bloating is one of the most uncomfortable problems that exist when it comes to stomach pain. The symptoms of this problem can vary, but the main concern is always the same: the feeling of increased pressure in the abdomen. This can be associated with many other digestive disorders, such as irritable bowel syndrome, but it can also come on out of the blue, after a greasy, overeating meal, or if your diet is incorrect.

O awesome.club, always looking to provide its readers with the best ways to maintain good health, it presents 10 recommendations to eliminate the bloat of your stomach.

But always look for a doctor, when experiencing any discomfort!

You can avoid bloating by eating more slowly and in smaller portions. If you pay attention to what’s on your plate and are more careful with your food intake, you’ll be able to enjoy your meal better, as your brain will have more time to actually process what it’s putting in your mouth. In addition, this attitude will reduce the amount of air bubbles you swallow when eating, the first cause of bloating. Simply slow down and enjoy every second so you don’t have to suffer after a delicious dinner.

This way of eating is called mindful or mindful eating. This means that you should think of food intake as a way to treat your body well, avoiding overloading it.

Fundamentally, it’s about cooking your own dishes (whenever possible), taking your time and enjoying your food well, hydrating yourself, staying active, and most importantly, respecting your health.

No, your mom didn’t lie when she said that green foods are incredibly healthy. Lettuce, broccoli and cabbage are rich in nutrients and fiber, which must be ingested to have a strong digestive system. However, these foods also have raffinose, a sugar that is digested only by stomach bacteria and its fermentation is exactly what causes it to bloat.

But don’t abandon these foods! Just try to keep the amount of this type of food under control and boil or cook it before eating, in order to reduce the amount of this type of sugar.

and your stomach continues to bloat, reduce your salt intake. Eating foods high in sodium can make your digestion slower as it will be difficult for your body to remove excess water, which can make you feel inflated like a balloon.

Sodium is important for health, but, as you may know, it causes a risk of hypertension and other problems if consumed in excess – according to the World Health Organization (WHO), consumption should be a maximum of 2 mg per day – or 5 mg of table salt.

Salt is present in most processed and pre-packaged foods, so it’s difficult to control how much you consume. If you feel like you’ve ingested too much, drink more water to eliminate it.

If you abuse salty dishes, try eating fruits, like bananas, for example. This food is rich in potassium and helps regulate salt levels, reducing swelling.

The enzymes found in papaya and pineapple help break down proteins, which makes the stomach process food better. Therefore, eat these fruits after a heavy meal to strengthen the digestive tract, as they will help you to avoid constipation and bloating.

After a hearty meal, help your digestion with a cup of chamomile or mint tea. The 2 products relieve stomach spasms and reduce pain. Chamomile not only helps the process of digestion of food, but also to relax and calm down, which will make you not pay so much attention to your stomach problems. Peppermint oil can also be used as a supplement if you don’t want to take it as an infusion.

The constant intake of probiotic foods, such as yogurt, is important for health due to its active microorganisms. As you probably already know, there are thousands of different bacteria in the stomach and some can cause the digestive tract to produce excessive gas.

Probiotics help regulate gas production and bloating, as several studies show. You can also take supplements instead of yogurt. But why not take the opportunity to include it in a delicious coffee? If this food is too acidic for your body, add some honey or jam.

Sweeteners, in general, are considered safe, but they can cause some stomach problems because they tend to be digested by bacteria that are in the lower part of the digestive tract, which produce excess gas during the decomposition process.

We suggest that you try to avoid these products and use natural sweeteners such as stevia instead. You can also choose to eat fruits instead of processed desserts.

If you ate too much and started to feel uncomfortable gas rising in your stomach, you can lie down and have someone give you an abdominal massage (or you can do it yourself). This will help the food move down the abdomen, which will relieve excessive pressure and bloating.

There are several techniques for this. You can try the one we show here.

Most people don’t like the idea of ​​moving around after a meal. But, if you have abused food and feel the first symptoms of gastroesophageal and acid reflux, do not take medicine immediately. Just 15 minutes of yoga can be as helpful as medicine.

There are several postures that can help you ease the tightness in your belly, allowing the digestive tract to move food through, stimulating the organs and relieving the stress that partially causes bloating. You can find the most beneficial postures right here.

And, of course, never forget to hydrate your body. Yes, water really is a solution to many health problems, including bloating. The guideline is to consume around 8 glasses of water per day, without taking into account the other liquids ingested – the total may vary from person to person and even according to the type of situation, such as, for example, hot or cold days .

So stay hydrated and your body will be able to fight the swelling on its own.

We hope that these simple and useful tips will help you to reduce swelling and thus have a totally healthy body.

Do you know more tips to help prevent stomach bloating? Leave your tips in the comments below!