Stomach bloating can be a highly unpleasant issue that leads to huge discomfort, so we need to identify the cause of it, in order to be able to treat it and prevent additional complications.
Bloating occurs as a result of the excess gas in the digestive tract, and it leads to swelling, flatulence and burping, abdominal noises, and hard stomach.
In most cases, the inconvenience due to bloating resolves itself after a few hours, but if you frequently experience the problem, you should try to solve it in a natural way, by changing some simple lifestyle habits.
Here are the most common reasons for the bloating in the stomach:
- Gassy foods
There are foods that cause excess gas and bloating, since they are hard to digest. Such foods include beans, cruciferous vegetables (broccoli, cauliflower, cabbage), and certain fruits and vegetables. Therefore, try to consume them moderately if you commonly suffer from stomach bloating.
- Insufficient water intake
Dehydration of the body leads to poor function of the bodily systems, which causes bloating. Moreover, make sure you consume plenty of water when you consume foods rich in fiber.
- Dairy products
Most people are intolerant to lactose, without being aware of it, and the consumption of dairy products might be the reason behind the stomach bloating.
- You eat too much or too fast
If you eat too much, the stomach starts to stretch and grow, and this leads to the accumulation of gases since the foods need more time to be processed. In this case, you won’t feel full, and you will constantly feel unpleasant in the abdominal area.
- You swallow air
The consumption of sodas and fizzy drinks, the regular use of straws, and chewing gums or sucking a hard candy, lead to excess air in the abdomen.
- Use of artificial sweeteners
Numerous people prefer artificial sweeteners as a way to reduce the sugar intake, but many of these are not easily absorbed by the body, and their use leads to flatulence, bloating, diarrhea, and pain.
- The use of certain medications
Many prescription and nonprescription medicines might cause side effects such as boating. These include antacids, aspirin, painkillers, diarrhea drugs, iron pills, fiber supplements, and multivitamins.
Stress or anxiety lead to multiple physiological changes in the body. The reaction to stress diverts blood from the digestive system and into other parts of the body, so the digestive process becomes less efficient.
To naturally fight bloating and flatten the stomach, you should increase the intake of the following foods:
-- Yogurt (probiotic-rich foods)- these strains of bacteria regulate the body’s digestive system
-- Oats (fiber-rich foods)- they bulk up the stool and thus relieve constipation and bloating
-- Bananas (potassium-rich foods)- they are rich in potassium which eases bloating
-- Lemon water- it fights water retention and helps digestion
-- Apple Cider Vinegar (ACV)- dilute it with water (1 tablespoon with a glass of water), and drink it before a meal, to reduce and prevent bloating
-- Ginger- It is a powerful carminative, that thins the blood and improves circulation
-- Papaya- it contains numerous active compounds that fight belly bloating, such as papain, a protein-digesting enzyme
-- Avocado- It contains the digestive enzyme lipase, which breaks down fat and prevents gas and bloating
-- Watermelon- it is a natural diuretic and a rich source of potassium
-- Asparagus- It is high in probiotics, relieves stomach boating and eliminates the excess water from the body
-- Pineapple- It contains an enzyme called bromelain, which helps digestion by breaking down proteins in the stomach
-- Herbal Teas- they help digestion and prevent digestive issues
These are the most helpful herbs you can use in order to naturally combat stomach bloating:
Dandelion root and leaf – These help digestion and offer mild laxative properties
Burdock root – It stimulates digestion and effectively treats various digestive problems
Chamomile – It treats stomach cramps, heartburn, headaches, nausea, gas, and bloating
Lemon verbena (Louisa)- helps digestion, and relieves stomach and intestine cramps.
Yellow dock – stimulate bile production and act as mild laxatives. The herb is used to improve overall digestion and liver function.
Peppermint – It calms digestive spasms, relieves gas, treats the discomfort, and relieves irritable bowel syndrome.
Lemon balm (Melissa) – calms the digestive system, and treats abdominal pain, gas and bloating
Fennel seeds – Prevent flatulence, soothe stomach cramps, and aid in the treatment of indigestion and bloating.
You will also benefit a lot from abdominal massages, which have been practiced for millennia. These massages reduce stress, soothe pain, improve the function of the digestive tract, and boost overall health.