The Comprehensive Guide for Bloated Stomach
One of the main reasons for a protruding
belly is bloating. Though a natural process of the body, bloating is
caused when about 1 liter (about half) of the stomach and the intestine
fills with gas. The air in the stomach occurs due to intestinal
microflora microorganisms - bacteria that help the digestive process.
The harder the stomach has to work to digest food, the more gases are
produced. Keep reading to find out how to prevent and naturally cure
stomach bloating.
The Causes of Stomach Bloating
Stomach bloating can be caused by quite a number of different things.
Here are some of the most common reasons it occurs:
• You have been hungry for too long.
• You are constipated.
• You are suffering from indigestion.
• You have recently changed your diet.
• You are lactose intolerant.
• You have eaten gas-producing foods, such as fizzy drinks, broccoli, beans or cauliflower.
• You've been taking certain drugs, such as opioid painkillers, aspirin or antacids.
• You've been taking iron supplements or multivitamins.
• You have an underlying medical condition, such as gastritis, irritable bowel syndrome (IBS), or cancer.
• You are experiencing premenstrual syndrome (PMS).
Signs & Symptoms
There are quite a few symptoms that often
accompany feeling bloated. If you find yourself experiencing any of the
following symptoms, then there's a good chance that you're suffering
from stomach bloating:
• Your stomach feels very full and tight.
• You are experiencing stomach pains.
• You are passing a lot of flatulence.
• You can't stop yourself from continually burping.
• You feel fatigued.
• You are experiencing nausea or vomiting.
• You have a fever.
• You hear gurgling or rumbling coming from inside your abdomen.
Treating Stomach Bloating
1. Massaging above the navel
This point helps reduce gas formation and relieve stomach cramps.
Here's How:
• Place 4 fingers horizontally above the navel and massage this area for 2 to 3 minutes clockwise and counterclockwise.
• If the massage was successful you should feel a sour taste in your mouth and salivation will increase.
2. Massaging close to the navel
This point will help eliminate water retention and relieve stomach pain.
Here's How:
• Locate the point which is situated at the height of the second finger, just above the navel.
• Press on the point and massage the area for two minutes clockwise and counterclockwise.
3. Massaging below the navel
Massaging this area will increase intestinal activity and remove heaviness within the stomach.
Here's How:
• Place four fingers under the navel, the point is located just under the little finger.
• Massage the point for 2 to 3 minutes clockwise and counterclockwise. If done correctly, bloating should be alleviated.
4. Drink a glass of warm lemon water every morning
Each morning drink a glass of lemon water
15-30 minutes before your first meal. Doing so will help normalize the
secretion of gastric acid. Lemon water will also help relieve the
symptoms of heartburn, as well as prevent belching and gas formation in
the intestine.
Drinking warm water first thing in the morning can also help flush the
digestive system and hydrate the body. Furthermore, there is evidence
that drinking water with lemon first thing in the morning can help
maintain a healthy weight.
5. Don't have milk or coffee for breakfast
As we get older, our body's ability to
produce lactose decreases, primarily because we don't need milk anymore.
As our body's ability to break down cow's milk becomes more difficult
with age, we are likely to experience more bloating.
Opt for yogurt or kefir instead as they contain probiotics. This helps
stomach bacteria in the digestive processes which causes a bloated
belly.
6. Drink ginger tea throughout the day
Ginger tea has many benefits. Ginger tea is
known to treat nausea as well as improve circulation and relieve
menstrual problems. Ginger tea also dilutes the blood and improves
circulation. But one of the main benefits of ginger tea is its ability
to soothe the stomach, reducing gas formation and intestinal activity.
7. Don’t eat your food so quickly
One of the most common reasons for bloating
is eating or drinking too quickly or drinking during your meals. The
drinks you take with your meal dilute the gastric acid and the
concentration of enzymes responsible for digestion. As a result, the
food takes longer to digest, enabling the fermentation process to begin.
As a consequence, increased gas formation and bloating may occur.
Natural Diuretics to Add to Your Diet
There are few things in life as frustrating as a bloated belly when
you’re working out and sticking to a healthy diet. Even though you might
be doing all the right things, feeling the way you want to feel might
be less about cutting things out and, well, adding things in. So, if you
have already tried cutting out salt, gluten, and soda, and you still
have a bloated stomach, you should try some of these doctor-recommended
natural diuretics. They all help to boost gut health while getting rid
of excess fluid.
1. Watermelon
There are few things as refreshing as a
nice piece of ice-cold watermelon – and for good reason, since its 92%
water. “Although this fruit does have a lot of natural sugar, it’s a
healthy choice that stimulates urination with the nutrients it houses,”
says NYC physical therapist Dr. Karena Wu. However, due to its high
water content, watermelon works best eaten as it is; most juices and
popsicles that you can find – even the so-called natural ones – will be
full of added sugars.
2. Asparagus
Everyone knows that distinct smell your urine gets after consuming
asparagus. It happens fast, which goes to show that this vegetable is a
great diuretic. This odor is caused by a compound called mercaptan,
which releases odorous byproducts when broken down by the digestive
system.
3. Lemons
There’s a good reason why many wellness experts swear by starting their
day off with a cup of hot water and a squeeze of lemon. Dr. Wu says that
“not only are lemons fantastic for helping flush the system of excess
water, but they are also known to help rid the body of toxins.”
4. Water
One of the most overlooked ways to fight
fluid retention is by upping your water intake. Water helps to move
things along and keeps the body hydrated. When our bodies are hydrated,
they don’t need to hold onto excess fluid.
5. Cucumbers
Cucumbers are great to use as diuretics because they’re naturally
hydrating. Dr. Wu says that “they quickly work to help shed the body of
excess water since they contain a lot of vitamins and minerals, in
addition to its high water content.”
6. Dandelion Leaves
These leaves contain minerals, vitamins, and other compounds that work
to encourage healthy fluid levels and stimulate healthy urinary flow.
These greens are quite bitter, so it’s best to pair them with something
sweet like honey lemon dressing.
7. Celery
Nutritionists often recommend celery to those looking to lose weight
because it’s low in calories, contains a lot of fiber, and has a high
water content – which means your body will be efficiently flushed out.
Better still, it’s a versatile vegetable that works just as well in a
soup or dipped in some hummus.
8. Mint Tea
Mint is commonly added to salads, juices
and smoothies that can be found at health food stores – and for good
reason. The plant works to naturally treat fluid retention while
boosting digestion. If you feel bloated after a big meal, pour hot water
over some mint leaves and let it steep for 5-10 minutes.
9. Ginger
Ginger is one of the most powerful anti-inflammatories because it helps
to flush out excess fluids. Simply add some to your tea or salad, or
chop it up and use it in the dressing for whatever protein you’re
cooking for dinner.
10. Peaches
Peaches can be a very effective diuretic when eaten as they are or added
to smoothies and salads. If you find that you’re having issues going to
the bathroom, eat a handful of peaches.
11. Pineapples
This yummy fruit is high in digestive enzymes and is a natural diuretic.
They are a versatile diuretic as you can eat them as they are, juice
them, or add to smoothies.
12. Kale
High in water and nutrients, kale helps to get rid of fluid retention.
Kale can be added to soups, salads, smoothies, stir-fry dishes, or
juiced.
How to Prevent Stomach Bloating
If you want to prevent your stomach from
ever becoming bloated, then there are quite a few preventative measures
you can adopt. The following have been found to be the most effective at
keeping stomach bloating away:
• Not smoking.
• Avoiding the consumption of alcohol.
• Avoiding swallowing air while drinking or eating.
• Never eating more than your stomach can handle.
• Exercising on a regular basis.
• Adopting a healthy lifestyle.
• Avoiding food that can cause gas, such as artichokes, Brussels
sprouts, and milk.
• Treating any constipation issues.
• Practicing yoga mudras that ease the digestive tract, such as the Vayu
mudra.
Possible Side Effects
The majority of stomach bloating cases are
rarely a cause for concern. However, there can sometimes be unpleasant
side effects associated with stomach bloating, which may be signs of a
serious underlying medical condition.
If you experience any of the following side effects while you've got a
bloated stomach, then you should seek medical attention right away:
• Difficulty breathing
• Pressure or pain in the chest area
• Fever
• Dizziness
• Fatigue
• Rapid pulse
• Jaundice-like symptoms
• Severe abdominal pain
• Vomiting blood or a dark-colored liquid