Excessive gas and bloating is a common problem that causes discomfort and sometimes pain. To solve this problem and prevent its recurrence, we have listed 8 useful tips in this article.
It is essential to identify the underlying cause of bloating before attempting any self-treatment and to be aware of the potential risks associated with chronic or severe medical conditions. Remember to seek guidance from a doctor before making any changes to your treatment plan.
1. Aid digestion by taking a walk
Engaging in regular physical activity can improve bowel movements and help release gas, ultimately preventing constipation and reducing bloating. Even a short walk can be beneficial in promoting digestive comfort and easing tummy discomfort.
Regular physical activity should be incorporated into daily routines to prevent constipation and bloating problems in the first place. By making exercise a habit, you can maintain healthy bowel movements and reduce the likelihood of experiencing discomfort associated with bloating.
2. Automasaj abdominal
A self-massage technique that can provide relief from bloating involves placing your hand on top of your right hip bone and gently moving it up toward your ribcage in a clockwise motion. Be sure to cover both your upper and lower abdomen with this movement and repeat for a few minutes. This technique can help alleviate the discomfort associated with bloating.
If you feel any pain or discomfort during self-massage for bloating, it is important to stop the massage immediately. It is also recommended to consult a healthcare professional if discomfort persists or worsens.
3. Limiting or avoiding the consumption of processed sugar
Processed sugars such as xylitol, erythritol, maltitol, and sorbitol are commonly used as sweeteners in sugar-free products such as chewing gum, ice cream, cookies, and energy bars. Although they serve as an alternative to sugar, consuming large amounts of these sweeteners can lead to digestive problems such as excessive gas formation. It is essential to pay attention to your body’s reaction to these products and limit your intake if necessary.
It is important to be aware of how your body responds to these sweeteners and limit your intake if necessary. If you experience digestive discomfort after consuming products containing these elements, it is recommended to reduce your intake or avoid them altogether.
4. Identification of food allergies
If you suspect that certain foods or ingredients are causing bloating, it’s essential to consult with a healthcare professional to identify potential intolerances or digestive issues. Many individuals have intolerances to common ingredients such as lactose, gluten, wheat and fructose, and eating these foods can cause negative reactions in their bodies.
5. Eliminate carbonated drinks
Drinking fizzy drinks that are full of bubbles can create gas in the stomach, leading to bloating. It is recommended to limit the consumption of these drinks and opt for healthier alternatives such as lemon water, cucumber water or mint tea. These options are not only refreshing, but can also help alleviate bloating and promote digestive comfort.
6. Incorporating probiotics into your daily diet
Probiotics are beneficial bacteria that can improve digestion and reduce bloating. While some foods, such as natural yogurts, contain probiotics, it is advisable to consult with a healthcare professional to determine your gut health and get recommendations for taking specific probiotic supplements. These supplements can help balance your gut flora, improve digestive function, and alleviate symptoms associated with bloating.
7. Avoiding foods that cause gas
If you experience bloating after eating certain foods such as beans, cruciferous vegetables, lentils, onions and apples, it may be helpful to limit your intake of these foods.
Keeping a food journal is a useful tool to track your body’s response to different foods and identify any patterns or triggers that may be causing bloating or digestive discomfort.
8. Reducing salt consumption
Excessive salt consumption can cause the body to retain water, leading to feelings of bloating. It is important to pay close attention to food labels, especially when buying processed foods, as they often contain high amounts of salt. Limiting salt intake can help alleviate bloating and promote better overall health.
It’s best not to consume more than 500 mg of sodium per serving to reduce the risk of bloating and other health problems.