How to Naturally Reduce Bloating and Stomach Gas
Bloating and stomach gases are caused by too much air in your intestines. Stomach gases and burping are usually harmless and don’t need curing. On the other hand, if you feel embarrassed.
Here is some advice that will help reduce the symptoms:
- Drink more fluids, especially water. Avoid soda and alcohol beverages.
- Avoid eating foods that cause bloating such as broccoli, beans, cabbage etc.
- Avoid quick ingestion of food and beverages. When you eat in a hurry it is more likely to swallow air. Swallowing air it will only make things worse.
- Eat slowly.
- Chew the food well before swallowing.
- Avoid using a straw when you drink.
- Avoid chewing gums and hard candy.
- Avoid smoking.
- Be more calm. If you are nervous or anxious is more likely to swallow more air.
Here are some teas and drinks you can prepare at home that will help you reduce bloating and stomach gas:
- Squeeze one lemon and mix the lemon juice with water and ½ tbsp. sodium bicarbonate.
- Peppers and other fruits rich in vitamin C reduce the gases in your intestines. A vitamin C pill might have the opposite effect.
- Boiled and baked pumpkins are an amazing cure for bloating and gasses.
- Yogurt will reduce bloating because it contains useful bacteria that will bring your digestive system to normal.
- Cumin tea alleviates bloating symptoms. You can also eat a few cumin seeds after a meal.
- Add some basil in your dish to prevent bloating and cramps.
Try to keep track of which foods cause your symptoms
If you routinely experience gas pains and bloating, keep a log of everything you eat and drink. When you have symptoms, check your log and note foods that might be giving you trouble. Then see if cutting those foods from your diet helps.
Take your time when you eat and drink
Scarfing down food and gulping drinks sends more air into your digestive system. Swallowing air is a common cause of gas, so do your best to eat slowly and take smaller sips of your beverages.
Exercise for 30 minutes daily to improve your digestion
Regular exercise gets your blood pumping, engages your core muscles, and can improve your overall digestive health. Upright aerobic exercises are your best options, so walk, jog, run, or ride your bike daily.
Walk for 10 to 15 minutes after eating
Regular exercise is important, but a light walk after meals is especially helpful. Walking will help send your meal smoothly on its way down your digestive tract. Hard exercise could make you nauseous, so be sure to stick to an easy pace.
Limit the amount of time you spend lying down
While your digestive system still works while you’re lying down, gas passes through your system more easily when you’re sitting up and standing. To prevent and relieve gas buildup, avoid lying down after meals. Do your best to lie in a horizontal position only when you go to sleep.
Make yourself a cup of digestive tea to help you pass gas
Some herbs may help to relieve the pain and discomfort of excessive gas when taken as a tea. These herbs appear to work by calming the intestines, allowing the reabsorption of the gases produced, and making the gas easier to pass. The next time you need relief from intestinal gas, try drinking a cup of ginger, fennel seed, chamomile, anise, peppermint, or lemon balm tea.
Get more exercise because it helps keep your digestive system moving
Regular exercise can help to stimulate your digestive system and may reduce the gas buildup. Aim for 30 minutes of moderate physical activity every day. You can even spread your exercise throughout the day in 10-15 minute sessions. For example, you could go for a 15 minute walk on your lunch break and then do a 15 minute workout video later in the day. Just try to find something that you enjoy and will stick with in order to incorporate more physical activity into your daily routine.
Let it out
If you’re experiencing extreme gas pain, trying to hold the gas inside your body for the sake of social decorum is only going to make the pain worse. Remember that the average person passes gas 10 times per day, and there’s nothing abnormal about needing to do so, even if the timing seems inconvenient.
Apply some heat
Gas leads to uncomfortable tightness in the abdominal region, and this pain can be eased by treating it with heat.
Drink mint, chamomile, or ginger tea
Mint, chamomile, and ginger have properties that settle the stomach and aid the digestion process. Boil a few leaves of mint, some fresh or dried chamomile flowers, or some chopped ginger, strain the hot tea into a mug, and sip it slowly.
Eat garlic soup
Garlic stimulates the gastric system and helps relieve gas quickly.Chop some cloves of fresh garlic and sauté them in a little olive oil. Add chicken or vegetable broth, bring to a boil, then reduce to a simmer. Eat the soup hot.
Try eliminating common allergens from your diet
Many common food allergies or sensitivities can cause gas. Cut some of the most common food allergy triggers from your diet for 3 to 6 weeks and see if your symptoms improve. Then, reincorporate the foods one by one and see if your symptoms return.
Chew your food well
Taking the time to chew each piece helps to break down the food before it enters your stomach and intestines, creating less work for your digestive system. Chewing with your mouth closed can also help, since swallowing a lot of air can lead to gas.
Eat protein first
Changing the order in which you eat food can prevent the production of gas. Eating protein with or before fiber and carbohydrates allows your digestive system to work properly.