Diet & Nutrition Last updated on 2022-03-28 19:26:35
10+ Proven Ways to Reduce or Eliminate Bloating
- Dt. Parvathy Menon
- 3 Min Read
- Fact Checked
(1) Eat Mindfully:
You can prevent bloating by eating slowly and by carefully choosing portions. The best way to eat is to fill half of your plate with vegetables, a quarter plate with protein sources like paneer, tofu, chicken, and fish and the rest of the plate with carbohydrates like rice, millet, jowar etc.
(2) Avoid gas- triggering foods:
Avoid foods like broccoli, cabbage and cauliflower, as they are not digested or absorbed easily, and eventually produce intestinal gas.
(3) Watch your salt intake:
The recommended intake of salt for a healthy adult is 1500 mg/day, that is, a bit less than a teaspoon. Excess intake of salt leads to problems like high blood pressure, heart disease and bloating too. If you have excess salt on any given day, flush it out of your body by drinking more water.
(4) Include more fruits:
Fruits like bananas and avocados are rich in potassium and they regulate the salt levels in the body and reduce bloating. Eat fruits like pineapple after a heavy meal to strengthen your digestive system.
(5) Drink peppermint and chamomile tea:
Having peppermint tea is said to reduce bloating and help in reducing acid reflux caused by overeating. These herbal teas not only relieve you from bloating but also soothe your digestive system, ease digestive discomforts and relax your mind.
(6) Include Probiotics:
Good bacteria is important for gut health. Probiotics help regulate gas formation in the gut and thus help to reduce bloating too. You can consume yoghurt and probiotic supplements for improving your gut health.
(7) Avoid sugar alcohols:
Surprisingly you can find sugar alcohols in most packaged foods, all sugar-free foods and chewing gums. These are sugar alternatives that are meant to sweeten these foods and can cause more harm than good. You can replace sugar with stevia which is a plant-based sweetener low in calories.
(8) Belly massage:
After a heavy meal if you start feeling uncomfortable, you can try a belly massage. Massaging your belly will help in relaxing the abdominal muscles and relieves tightness from your stomach. There are different types of belly massage for bloating, but you can try the one where you place your right hand on your stomach and move your hands on the belly in a circular motion in a clockwise direction.
(9) Exercise and Yoga:
Most people do not enjoy the workout sessions, however, if you have stomach discomfort, you can try a 10-minute walk, or mild yoga to prevent bloating. There are many asanas that help relieve bloating.
(10) Hydrate Well:
Water is an essential part of every meal, so do not forget to hydrate yourself well. . Try to include at least 8 glasses of water daily, but make sure not to gulp down water along with meals. You could have sips of water half an hour before or an hour after meals.
Your body has all the capabilities to fight against bloating all by itself. All you need to do is to include the right kind of diet and make lifestyle changes.
When to see a doctor?We at MFine have the best Gastroenterologist specialising in analysing issues with oesophagus, stomach, gallbladder, small intestine, large intestine and rectum. Gastrointestinal surgery is performed on the body parts involved in indigestion. Gastrointestinal surgeons mainly perform surgeries to treat GI disorders such as gallbladder disease, colorectal cancer, intestinal obstruction, tumours or inflammation. If you are facing any issue with GI disorders, you must avail of consultation and further on diagnosis your doctor may choose to perform the surgery as an open or minimally invasive procedure depending on your health condition. Consult a gastroenterologist now for expert advice!
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