All of us have experienced stomach bloating at some point. It is a condition in which you have uncomfortable swollen belly and bigger stomach than the usual size. Generally bloating occurs due to formation of gas in our GI tract but there could be more reasons such as chronic underlying conditions. One of such is the IBS or irritable bowel syndrome .
Here are some tips that can help you to get rid of that bloated stomach:
1. Curb Fiber Intake
Excessive fiber consumption causes body to pass zinc and magnesium, essential for blood formation, without absorbing them. Unrestrained intake can pull in water that is required to pass the fiber, leading to diarrhea. In such cases, it’s fit to avoid products such as lentils, beans (lima, black etc.) and fruits like avocados or blueberries.
2. Prevent Dehydration
Dehydration has one too many symptoms ranging from dizziness and fatigue to splitting headaches. Someone from a warmer climate with outdoor working conditions might contact acute dehydration. The cure is to cut back on caffeine and alcohol, that leads to fluid loss, treat stress and drink adequate amount of water daily. One should also add in fruits like cucumber, grapes and watermelon which provides supplemental fluids.
3. Check Vitamin Requirements
To avoid bloating altogether, it’s suggested to cut down on salty, spicy and acidic food. But if the damage has been done through their already excessive intake, supplements play a role in fighting back. Cinnamon reduces bloating by easing fatty food digestion while ginger, an appetite suppressant can control quick eating that causes abdominal pain. It is recommended that someone with lactose intolerance should avoid supplements such as probiotics and lactase enzymes.
4. Drink Lemon Water
Lemon water boosts immune system and metabolic health. Its antioxidant property helps in breaking down compounds that can cause constipation which leads to excessive bloating, making lemon a natural laxative. When added in warm water, it can reduce the excessive salt content in the body. A simple concoction of lemon juice, cut up cucumber, peppermint tea, ginger tea and honey can act as a powerful detox to cleanse the system right in the morning.
5. Tropical Fruits
For women, menstruation causes body to feel swollen and heavy, leading to a full circle of bodily discomfort. The changes in the progesterone and estrogen hormones during menstruation causes the body to retain salt water which causes the bloating. Potassium-rich food such as bananas and avocados removes water retention. Tropical fruits such as pineapple, peaches and mangoes have natural diuretic effects that relieve bloating.
6. Avoid Dairy
One might be unaware of being lactose intolerant and eating dairy product in this case can cause a major digestive issue that leads to bloating. Lactose intolerance can cause one to even have diarrhea. Dairy products can be substituted with almond and rice milk which are healthy for the system and does not cause overall insufficiency.