Table of Contents
Take a walk
Physical activity can help the bowels move more regularly, allowing extra gas and faeces to pass. Moving the bowels is especially crucial if a person is constipated. A quick walk around the block can provide immediate relief from gas pressure.
Experiment with yoga poses
Certain yoga positions can position the muscles in the belly in such a way that excess gas is released from the GI system. This can help with bloating. Peppermint capsules can be used.
Peppermint oil capsules may also assist with indigestion and flatulence. Manufacturers typically offer them as a treatment for the symptoms of irritable bowel syndrome (IBS), although they can also be used to alleviate bloating in persons who do not have IBS.
Peppermint works by relaxing the gut muscles, allowing gas and faeces to pass more easily. People must always follow the directions on the package. Anyone who suffers from heartburn should avoid peppermint.
Consider using gas relief tablets.
Simethicone pills and liquid are anti-gas drugs that can aid in the removal of excess air from the digestive tract. It is critical to carefully follow the directions on the label when taking medication.
Gas relievers are available in drug stores and online.
Attempt abdominal massage.
Massaging the abdomen can help to move the bowels. Massage along the passage of the big intestine is extremely beneficial. People can do this by following the methods outlined below:
Hands should be placed directly above the right hip bone.
Circular rubbing with gentle pressure up toward the right side of the ribs.
Straight across the upper abdomen, toward the left rib cage.
Slowly descending toward the left hip bone.
Repetition is required.
If the massage produces pain, it is advisable to stop it right away.
Make use of essential oils
In a 2016 study, 116 patients with mild-to-moderate IBS were given supplements with a combination of fennel and curcumin essential oil. People reported an improvement in their IBS symptoms, such as bloating and abdominal pain, after 30 days. People should not use essential oils without first consulting a doctor. This is because some formulations may be hazardous or conflict with medication, and there is no dose regulation.
Soak in a warm bath while resting.
A hot bath might provide relief for a painful stomach. Relaxation can assist reduce stress, allowing the GI system to function more effectively and reducing bloating.
Gradually increase fiber intake
Consuming extra fiber aids in the prevention of constipation and bloating. Most Americans do not consume enough fiber, with only 5% meeting the recommended daily fiber intake of 25 g for females and 38 g for males.
It is crucial to remember, however, that eating too much fiber or increasing fiber consumption too soon might result in even more gas and bloating. People who consume more than 70 g of fiber per day may experience negative side effects.
Substitute water for drinks.
Carbonated drinks contain gas, which can accumulate in the stomach. The carbon dioxide that makes soda and other fizzy beverages effervescent can also cause stomach bubbling and bloating.
Dietary sugars or artificial sweeteners can also induce gas and bloating. Drinking water eliminates these problems and aids in the treatment of constipation.
Do not chew gum.
The gum contains sugar alcohol, which can cause bloating in some persons. Bloating and gas pain can also be caused by swallowing air while eating. Instead, people can use ginger mints or peppermints to freshen their breath.
Increase your daily activity level.
Exercise helps your body move stool and gas out of your colon and may help you have more regular bowel movements. Exercise also sweats off surplus salt from the body, which can assist to reduce water retention.
Drink plenty of water before and after exercising to stay hydrated, as dehydration can aggravate constipation.
Consume at regular intervals
Many people suffer bloating immediately following a large meal. This can be avoided by eating multiple smaller meals throughout the day, which helps to keep the digestive system going. Air can enter the digestive tract if food is swallowed fast. Drinking using a straw can also cause people to ingest more air, which can lead to constipation.
Probiotics are beneficial bacteria that dwell in the digestive tract. Taking a probiotic supplement may assist to manage the bacteria in the colon that cause gas and bloating.
Reduce your intake of salt.
A high salt intake leads the body to retain water. This can result in a large and bloated feeling in the stomach as well as other parts of the body, such as the hands and feet.
Exclude any medical issues.
Bloating can be caused by a medical ailment in some situations. A person may require the assistance of a doctor to diagnose and manage their problem to get rid of this bloating. Bloating can be caused by inflammatory bowel illnesses, such as Crohn’s disease and ulcerative colitis. This can also be caused by irritable bowel syndrome (IBS).
Consider a low-FODMAP diet
FODMAPs are a type of carbohydrate found in a variety of meals.
A 2012 meta-analysis of various trials revealed that a low-FODMAP diet may relieve symptoms in at least 74% of IBS patients. Bloating, gas and abdominal pain are common symptoms.
Maintain a food diary
Many occurrences of bloating are caused by food intolerances. They might cause bloating in the digestive tract. Bloating is frequent in lactose-intolerant people who are unable to digest the lactose sugar found in dairy products. Another possible cause is celiac disease, an autoimmune gluten intolerance. Keeping track of food and drink intake for several weeks should benefit persons whose bloating occurs after meals.
Examine your supplements and drugs
Some supplements, such as iron, might produce constipation and other gastrointestinal symptoms. This may cause bloating. Potassium, on the other hand, may help to regulate the body’s sodium levels, which may aid to alleviate bloating. Medications may also produce gastrointestinal adverse effects such as indigestion. If this occurs, a doctor or pharmacist can recommend options that are easier on the digestive tract.