We all hate that feeling of having a rock in your belly, when you need to unbutton your pants, and everything else that comes with bloating. We have to understand that gas is normal. What you can do is reduce it, or prevent.
So, how to get rid of bloating?
Is gas normal?
As mentioned previously, gas is very much normal in adults. To be precise, an average adult passes gas between 13 and 21 times per day. Gas is just a normal part of our digestion process.
However, the problem occurs when gas builds up in your intestines, and you are not able to expel it. This is when you feel pain, discomfort, and other symptoms of bloating.
What causes gas and bloating? The exact cause of bloating can vary from one person to another. And sometimes, the cause of bloating can vary between episodes.
With that in mind, these are some of the causes of bloating:
- Abnormal gut bacteria
- Unusually slow digestion
- Gum chewing
- Abnormal abdominal muscle reflexes
- Swallowing air while eating or drinking
- Increased nerve perception of pain
- Psychological distress
- Eating certain foods
- Smoking cigarettes
- Food sensitivities
If your gas symptoms are accompanied by constipation, diarrhea, weight loss, they change suddenly, or cause you distress, you should make an appointment with your doctor.
With that in mind, here are some ways for how to get rid of bloating.
Natural remedies for bloating
Reduce salt consumption
Salt and salty foods cause dehydration, due to the high amount of sodium in them. Dehydration, while not one of the causes of bloating, will definitely contribute to it.
Some foods you want to avoid are frozen foods, processed snacks, canned foods, sauces and condiments high in salt, marinara, cured meat, and processed breads.
Instead of salt, you can try cooking with herbs and spices to still get a tasty flavor, but without all of the high sodium content.
One of the biggest and most common reasons people experience gas and bloating is eating too fast. This happens in dogs as well.
While there are food dispensers for dogs to eat slowly, there is no such thing for humans. We have to control ourselves. Slow down, put your fork down between bites to pace yourself.
If you are suffering from bloating, you should skip carbonated drinks and booze, at least for a short term. Stay hydrated to discourage water retention, so that your body is not struggling to hold on to water.
Get some peppermint
Drinking peppermint tea, or consuming peppermint supplements can reduce the symptoms of irritable bowel syndrome. Among those symptoms, gas is one of the most common. Before you start with peppermint supplements, talk with your physician.
Peppermint can interfere with iron absorption and some medications, and also cause heartburn in some people.
And while you need a doctor’s permission to get peppermint supplements, peppermint tea is considered quite safe. Drink one to two cups per day to prevent and get rid of bloating.
Speaking of tea that can help you with bloating symptoms, peppermint is not the only option.
Chamomile tea can also help with trapped gas, bloating, and indigestion. Grab a cup of chamomile tea before your meal and at bedtime, and you’ll see the symptoms wash away.
Apple cider vinegar
Apple cider vinegar is one of the best home remedies to help you with digestion. All you have to do is dilute a tablespoon of apple cider vinegar in water.
Drink just before meals, or three times per day. Continue drinking daily until you get rid of bloating and its symptoms.
Get some workout done
Physical activity and exercise is one of the best ways to release trapped gas and get help with gas pain.
Sometimes, you do not have to go through rigorous workout plan. Just try walking for few minutes after meals to avoid gas. And if you have gas pain, rope jumping and running are great ways to get rid of it.
Avoid hard to digest foods
Some foods might be healthy, but they are hard on your belly. The reality is that even the healthiest vegetables can be hard to digest. The list includes cruciferous vegetables like broccoli, cabbage, kale, and cauliflower.
They are packed with healthy nutrients, but your body has to work extra to digest them. If you cannot digest them properly, you might need to think about getting those nutrients from a different source.
Some other foods that are hard to digest include dairy (for lactose intolerant people), artificial sweeteners, beans, whole grains, and lentils.
Get more potassium in your diet
Potassium plays a key role in cell function, with the most important being regulating fluid balance. If you want to reduce water retention, potassium is the mineral you need.
Some good sources of potassium include banana, sweet potato, tomatoes, avocado, oranges, cantaloupe, leafy greens, and pumpkin.
Get some diuretics
Certain foods have a natural diuretic effect, making them great for getting rid of water retention, gas, and bloating. The list includes asparagus, parsley, watermelon, grapes, onions, celery, garlic, and berries.
Fight inflammation with food
One of the reasons you might experience bloating is because of inflammation of your gut. Your body is reacting to the stress caused by some inflammatory foods. So, what can you do? Well, fight inflammation with anti-inflammatory foods.
Here are some of the best options:
- Berries, packed with antioxidants, help you fight inflammation and diseases causing bloating
- Dark chocolate, packed with flavonoids, and other minerals. Always aim for dark chocolate that has at least 70% cacao
- Eggs, in addition to providing you with protein, fat, and vitamin A, contain carotenoids like lutein that fight off inflammation
- Hemp seeds will provide your body with healthy fats and some protein
- Olive oil is the best oil you can get for antioxidants, monounsaturated fats, and other nutrients that fight off inflammation
- Fish options include salmon, sardines, and mackerel, as best fishes with high amount of omega-3 fatty acids and other healthy nutrients
- Turmeric, the spice used for thousands of years for many ailments, including inflammation