Effective Ways to Reduce Bloating and Feel Better

remedy reduce bloating

Effective Ways to Reduce Bloating and Feel Better

Bloating is a very common feeling, as we all suffer from this uncomfortable situation. However, abdominal bloating occurs when the gastrointestinal tract is filled with air. There are some foods that you should add to your diet that prevent abdominal discomfort and bloating. Let's dig deeper and find out more about the ways to reduce bloating, and you will feel much better after that:

How to Get Rid of Bloating

Abdominal bloating happens when the GI is filled with air. Well, there are various ways through which you can reduce the risk of bloating. However, around 30% of the population suffers from this issue. But today we will find out more about how to get rid of bloating through which you can improve digestive health. Bloating can be accompanied by a visibly swollen abdomen. Moreover, we will look into some of the ways to prevent bloating:

  1. Brisk Walking

    Walking is a perfect stress buster and a mood elevator too, through which you can improve your bowel movements. It helps in releasing the excess air, especially when you are feeling packed up. Walking around the block will provide rapid relief from any abdominal discomfort. 

  2. Take a warm bath

    Warm baths will help in relieving sore abdomen and can reduce stress levels. Moreover, drinking warm water has its own health benefits . It helps in preventing digestive health issues and provides comfort to the pain. 

  3. Probiotics

    Probiotics are healthy bacteria that live in the intestine, and consuming probiotics will help in maintaining the balance between good and bad bacteria. It prevents the risk of many abdominal health issues. Moreover, you can also follow a well balanced diet with some gut health supplements. 

  4. Eradicating Sodium

    Sodium should be consumed in moderation, as the low sodium you consume the more healthier you will become. 

  5. Keeping a Food Diary

    Food intolerance will lead to bloating. So, it is better to consume foods that are suitable for your digestive health. People with lactose intolerance should avoid some of the foods. However, you can consume curd, milk, and paneer if it suits you. These foods eradicate bloating and make your digestive system healthy. 

  6. Switch to the brown rice

    Brown rice is healthier than white rice as it has more fiber present in it. Furthermore, brown rice has many other vitamins and minerals too that will improve your overall health. When these bacteria are consumed a lot, then it will improve your overall well-being. 

  7. Add Fennel Seeds to your Diet

    Fennel seeds are highly nutritious seeds, and they relax the GI tract function, which can prevent bloating. It soothes the stomach, and you can spread these seeds into your regular diet and salads too. 

  8. Foods with Omega-3 Acids

    Salmon fish is rich in omega-3 fatty acids. It will improve your digestive health and reduce inflammation. However, it will reduce the bloating and prevent abdominal pain and discomfort. 

  9. Vegetables

    Raw vegetables are nutritious for health. Vegetables such as green leafy vegetables, cauliflower, carrots, and cucumber, which are enriched with several vitamins and minerals that are consumed in a balanced way. It will help reduce bloating and prevent digestive issues. Cooked vegetables will help in breaking down and softening the fibers that are easy to digest. 

  10. Artificial Sweeteners

    Any product with sorbitol, erythritol, and xylitol is an artificial sweetener, which makes it bloated. These chemicals are considered to be the sugar alcohols that are found in a lot of sugar-free snacks, such as candies and gums, as well as in beverages and dressings. They are hard for your stomach to properly digest, so they create GI problems such as bloating.

Foods That Help To Reduce Bloating Immediately

In addition, avoiding certain foods will help you in controlling bloating that will help in reducing bloating immediately inflammation and fluid retention. These foods include:

  1. Apples

    The presence of high levels of potassium in apples will help your body to maintain a healthy fluid balance as well as fiber that will reduce constipation. Apples also have pectin, which is a type of fiber that prevents bloating.

  2. Avocados

    Avocados are a good source of bloat-reducing potassium and antioxidants and research suggested that avocados can improve your gut health and combat bloat by reducing bile acids.

  3. Berries

    These sweet-flavored berries are a good source of fiber. They are helpful in maintaining gut health and preventing constipation.

  4. Oats

    Oats have a specific type of fiber that is known as beta-glucan. It helps in reducing inflammation.

  5. Quinoa

    When it comes to the fiber content, these whole grain edible seeds are high in fiber that smoothes your bowel movements.

  6. Cucumber

    Cucumbers help you to stay hydrated. It also helps to clear out the excess water from the cells and GI tract. As they are the best way to improve GI function.

  7. Spinach

    Spinach is high in immune boosting and inflammation fighting antioxidants . They are highly nutritious and help in preventing several diseases.

  8. Celery Root

    Celery Root is a powerhouse for reducing water retention and bloating as it contains the compound diuretic which helps you to reduce bloating.

  9. Papaya

    Papaya helps in breaking down the foods you consume and fight inflammation. This delicious fruit is loaded with fiber and water that helps you to stay hydrated and minimizes bloating.

  10. Fennel

    Fennel is a natural diuretic which will help in reducing intestinal gases and these compounds have antispasmodic and anti-inflammatory properties which reduces gas and abdominal pain.

Conclusion

Bloating is a normal part of our life. But if it occurs frequently then it can affect your health.  There are various factors that can lead to bloating, like smoking, excessive alcohol, hormonal changes, and potassium, and eating too many carbs raw. Some easy ways to reduce bloating are yoga, exercise, and consuming smaller portions at regular intervals. However, with proper diet and physical workout you can also consume Gut Guard by the Natur Nest that helps in improving your overall health. Adding certain foods such as papaya, ginger, and refined oats to your diet will prevent many digestive health issues. So, don't forget to add healthy foods into your diet to improve your overall health.