How to Relieve Bloating and Gas Naturally

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Bloating and gas are gastrointestinal issues that come legitimately along with discomfort and at times even pain. Most people get it because of something they ate, but it can also be a symptom of an underlying problem. Although an occasional bloated belly is common, constant bloating may be a sign that changes in diet and lifestyle or a visit to a doctor is in order. Thankfully, there are many natural ways you can beat the bloat and keep it from returning.

1. Pay Attention to Your Diet

Paying attention to your diet is one of the easiest (and quickest) ways to banish bloating. Some foods may cause additional gas in the digestive system. Beans, lentils, broccoli, cabbage and fizzy drinks are common villains. While these two foods are good for you, they are high in complex carbohydrates that gut bacteria need to labour to breakdown before it can be properly digested which causes gas. If you are often bloated, you may want to limit some of these foods or cook them in a way that is less taxing on the digestive system — soaking beans before cooking them, for instance. And eating too quickly can cause you to swallow air, which contributes to that bloated feeling. Chewing food slowly, and properly masticating it, will aid in reducing some of this.

2. Eat gut-friendly foods

It's also a good idea to incorporate gut-friendly foods and beverages into your diet. For instance, ginger. It has thousands of years of use helping to settle your stomach and aid digestion. Drink ginger tea, or just reduce gas and calm the digestive system by adding fresh ginger to your food. Also, peppermint tea is also perfect as it has menthol that acts as an antispasmodic in the muscles of the intestines. Probiotic foods such as yogurt, kefir and fermented vegetables also can help feed a healthy gut and balance the good bacteria helping with potential long-term bloating.

3. Drink Enough Water

Hydration is important for digestion as water helps to pass food through the intestines and helps prevent constipation, which can contribute to bloating. Not surprisingly, excessive water may dilute the stomach acids so much that digestion slows.

4. Regular Exercise

Regular exercise can help decrease gas and bloating. Gentle forms of exercise, such as walking, yoga or light stretching, could help to promote bowel movements and alleviate trapped gas. A short walk, done about half an hour after eating, can also help prevent symptoms. Some yoga poses — including child's pose and the knees-to-chest pose — may be intended to reduce bloating by applying gentle pressure to your abdomen.

5. Keep Positive Mood

Stress is also a key factor, as it can affect digestion and can cause bloating. Which is where practices like deep breathing, meditation or gentle exercise can come in handy — helping to calm the communication system of the digestive tract. When the body is stressed, it draws energy away from digestion, and the process can slow or even lead to gas buildup. Relax and calm down before meals, eat in a calm environment.

6. Alternatives

If bloating persists, there are other causes such as IBS (irritable bowel syndrome), lactose intolerance and small intestine bacterial overgrowth (SIBO), so it can be a symptom of something more serious. If you don't want them catching you seeing a doctor, you're going to have to go see that doctor. They can also check for the cause and suggest the types of treatments that may be appropriate, such as dietary adjustments or medication.

In many cases, you can reduce bloating and gas making a few simple changes: chewing, hydration, gentle exercise, and stress reduction. Some bloating is normal, but if it's chronic, you have to look into it. With slight alterations to daily routines, there are ways most people can alleviate IBS, and even enjoy optimal digestive health. If you continue with the pain do see a doctor for there maybe an underlying cause which need treatment.

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