21 Dec 7 Natural Ways To Deal With Bloating
Do you ever feel a bit “stretched” in the belly after a meal? Maybe a little “gassy?” Do you know what it’s like to carry a “food baby?”
You are certainly not alone. Bloating is quite common. Up to 25-30% of people regularly experience it. It results from difficulty digesting the food you’ve eaten. The symptoms occur because of excess gas, reactions to specific foods, or food not moving through your system as it should.
There are many reasons why you may experience bloating. It’s possible you have a medical condition (disease). You may have a food allergy or intolerance to what you eat. How you eat can also cause bloating.
If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you avoid foods that result in symptoms. Same goes if you know certain foods give you gas. Simply don’t eat them.
If you’re already doing those things, and still experience bloating, there are some things you can try to manage it naturally.
1 – Don’t overeat
If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.
2 – Avoid sugar alcohols
Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re often found in sugar-free foods. Some people experience bloating after eating foods with sugar alcohols. So, try avoiding them and see if that helps you.
3 – Avoid swallowing air
Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you drink through a straw, so try eliminating these. You can also swallow air when eating too quickly or while talking.
4 – Do not chew gum
Chewing gum can lead to “double trouble.” You can experience bloating due to the sugar alcohols often contained in gum. Chewing gum can cause you to swallow air which sometimes results in bloating and gas pain. If you chew gum to freshen your breath, try a mint instead.
5 – Eat slower, more mindfully and with less stress
Eating too fast can cause problems for your digestive system. You can help move food along in your system by chewing food thoroughly and slowing down your eating. Be mindful and enjoy the time you are spending eating your meals. Savor every meal.
The feeling stress can also result in increased bloating. Employing stress-reduction techniques can help improve your digestion. Try meditation. Deep breathing is another great technique for managing stress (just don’t do it while you’re eating).
6 – Try an abdominal massage
Massaging the abdomen can help move food through your bowels. Your massage should follow the path of the large intestine is particularly helpful. Follow these steps for an effective massage:
- Place your hands just above the right hip bone.
- Rub in a slow circular manner over your abdomen, starting upward toward the right side of the ribcage.
- Then rub across the upper belly area toward the left rib cage.
- Move your rub down toward the left hip bone.
- Repeat as needed until you experience some relief.
If you feel any pain during the massage, it is best to stop immediately.
7 – Try peppermint
Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.
There are several ways to naturally deal with bloating.
First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat. Avoid consuming sugar alcohols or swallowing air. So you should also eliminate chewing gum. Eating more mindfully and reducing stress can help, too. When you do experience bloating, enjoy a cup of peppermint tea or try an abdominal massage.
Finally, try my Quickie Kickstart: 1-Day Recharge for bloating symptoms that seem to linger, maybe making you feel sluggish when you wake up the next morning. (FREE DOWNLOAD of the Quickie Kickstart is available by filling out the form below.)
If you do all of these, and still experience bloating, then you may have a food intolerance; this could be due to an allergy or intolerance. If you have a significant concern, then see your doctor. Your doctor can help to rule out a serious and/or chronic condition.
RECIPE: Peppermint Mocha Creamer
1 can coconut milk
½ cup almond milk, unsweetened
2 tbsp cacao powder, unsweetened
½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
3 tbsp maple syrup or raw local honey (optional)
Place all ingredients in a blender and blend until all ingredients are well combined.
Store in a sealed container in your refrigerator.
Serve & enjoy!
Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas, too:
- Grow peppermint yourself;
- Chew on the fresh leaves; and/or
- Steep them for tea.
Disclaimer: This information is being provided to you for educational and informational purposes only. Information provided on this web site is neither intended nor implied to be a substitute for professional medical advice and is not intended to replace a complete consultation with a physician, nor does it constitute a doctor-patient relationship. Dr. Venus Ramos is not responsible or liable for any advice, course of treatment, diagnosis, or any other information, services or products that you obtain through this web site.
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