Stomach bloating, also known as abdominal bloating, abdominal distention, meteorism, tympanites or swollen belly, is a condition of feeling full or tight in the stomach or abdomen due to gas buildup in the small intestine.
Causes of abdominal bloating include; overeating, weight gain, constipation, lactose intolerance, smoking, anxiety, gastroesophageal reflux (GERD), irritable bowel syndrome, some medications, and small intestine bacteria overgrowth. Furthermore, some disorders, such as celiac disease (sprue), dumping syndrome, issues with the pancreas not being able to produce enough digestive enzymes, and ovarian cancer, can also increase the likelihood of bloating.
Abdominal bloating can be accompanied by the following symptoms; belching, abdominal pain, diarrhea, vomiting, lower back pain, abdominal cramps, and heartburn.
An effective way to ease yourself of bloating is to encourage bowel movement and passing of gas.
Here are some tips and good practices, to consider, when dealing with bloating;
- Avoid carbonated drinks. Take tea, freshly made juices or smoothies instead.
- Increase your water intake especially if you are prone to constipation.
- Avoid highly processed foods such as packaged foods and artificially sweetened foods.
- Avoid overeating especially during dinners.
- Substitute foods you are intolerant to from your diet. For example, if you are intolerant to wheat, you could take oat instead.
- Ensure you chew your foods properly.
- Avoid the consumption of caffeine and alcoholic beverages.
- Ensure you include probiotics, such as yogurt and kefir, to your diet.
- Also, include fiber-rich food into your diet.
Below are 30 home remedies and natural treatments to get rid of abdominal or stomach bloating;
1. Dill seeds is a great way of reducing bloating.
In order to benefit the most from these seeds, crush them first, then store them for future use. Whenever you need the dill seed tea, brew the crushed seeds in water for 10 to 15 minutes. Drinking this tea would help you reduce the amount of gas that builds up inside your belly.
2. Caraway seeds are also a good option.
Caraway seed is effective for flatulence (farting) as well as bloating. To make the most of these seeds, you can crush some, then brew them, to make a tea which you’ll drink regularly. You also have the option of eating a teaspoon of the seeds after breakfast, lunch, and dinner.
3. Dandelion will also help you deal with bloating.
Dandelion, which helps you reduce your flatulence as well as your bloating, can be consumed in two ways: either by using it as a dry spice for your meals or by drinking it as tea. You could also make dandelion root tea.
4. Have some bark from the slippery elm tree.
This bark is, in particular, ideal when dealing with stomach problems. It can be quite effective when you drink it as a tea, too.
5. Have some fennel seeds.
Fennel seeds can help you reduce your bloating, especially if you eat them before a big meal. In order to make fennel seed tea, put a teaspoon of fennel seed in 1 cup of hot water, cover the cup, and let it steep for 5 to 10 minutes. This will create a tea which you can drink a few times a day to reduce bloating.
6. Have some turmeric.
Turmeric, which is popular for its bright yellow color, will help ease digestive problems such as bloating, inflammation and production of gas when it’s placed in your food. However, you can also make a turmeric solution by adding a tablespoon of boiling water to turmeric, then steeping for 2 or 3 minutes. If you drink this slowly, then you can easily get rid of any trapped gas in your stomach.
7. Debloat with cayenne or black pepper.
Cayenne and black pepper are effective not only for bloating but for cramps and gas as well. Simply add a little bit of pepper to a herbal tea, or add it to your food. In the case of cayenne, you can even add it to your lemon juice, for a little bit of extra zing.
8. Drink some green tea.
Due to its numerous antioxidants, green tea provides an excellent way to reduce bloating. It can also help alleviate other stomach problems, such as eliminating gas. Please note that some types of medication might not interact well with green tea. Thus, consult your doctor if you are on medication before taking green tea.
9. Create a special herbal infusion.
Some combinations of herbs will be very effective in dealing with bloating. For example, combining yellow dock, dried lemon balm, dandelion (leaf or root), chamomile, and burdock together, by adding one tablespoon each to hot water. Cover the mixture with a lid, then let the mixture steep for 15 minutes. After that, strain the herbs out, then wait for the herbal infusion to cool down. Once it’s cool, you can add honey if you’d like to make it sweeter.
One to three cups of this will help you not only with bloating but, if you drink this one or two weeks before you start your menstruation, your premenstrual bloating would be alleviated as well. Also note that chamomile is not recommended for children, pregnant and nursing women since scientific research hasn’t determined its effects on these demographics.
10. Baking soda in water is a good way to go.
Baking soda is ideal because it would neutralize the acids in your stomach with the result being that digestive problems such as bloating and indigestion will be resolved. To use baking soda, put 1 teaspoon of this substance inside a glass of water, then make sure it dissolves completely. Alternatively, add some baking soda to lemon juice; wait for it to stop fizzing, then put it inside a glass of water and wait for it to dissolve. In both methods, drink the concoction slowly so that you can benefit fully from this remedy.
11. Activated charcoal is another option.
Activated charcoal, which absorbs the air moving throughout your gastrointestinal system, is sold in a pill (capsule) or tablet form. For best effects, drink it inside a glass of water.
12. Asafetida powder is another great option.
Asafetida powder, which is common in India, are used to deal with numerous stomach problems, not just bloating. You can eat them directly or add them to your food to reduce bloating.
13. Take a combination of anise and celery seeds
Make sure you have twice the amount of celery seed to those of anise seed. This mixture, when consumed at a regular rate (half a teaspoon every time) will help you recover quickly from digestive problems.
14. Parsley is also effective for digestive problems.
This is because it works toward eliminating those gases in your intestine which create bloating. You can have dried or minced parsley in your food; either method you choose to consume it is effective.
15. Add clove oil to your food.
This is an effective remedy if you have nausea alongside your bloating, due to clove’s highly beneficial attributes (such as its anesthetic or pain-killing properties and also its antifungal properties). To benefit from this clove remedy, you can add 3 cloves to a cup of boiling water, and then steep the solution for 10 minutes to create a kind of tea. You can also mix a bit of clove oil into water and drink it for the best results.
16. Bergamot oil can be a helpful choice, especially for easing abdominal pain.
You can make a kind of tea with bergamot by adding 1 teaspoon of dried bergamot leaves to boiling water, or to a small kettle of hot black tea. Steep for 4 or 5 minutes. You could also add a few drops of bergamot oil and let it steep for a few more minutes. Something else you can do with bergamot oil is to rub a few drops on your stomach. This will help reduce pain and discomfort in your abdomen.
17. Boil some bay leaves.
After boiling the bay leaves, wait 5 minutes before straining them, then drink all of the remaining liquid at once. However, please note that in the hour after you drink this concoction, you should avoid lying down, and instead remain upright.
18. Eat some peppermint.
Peppermint is good for reducing bloating because it has menthol oil in it, which helps calm down the movements of your GI (gastrointestinal) tract and helps food move through your stomach more comfortably. Also, peppermint even reduces your farting frequency. To make the most of peppermint, chew on some fresh peppermint leaves. You can also make peppermint tea; you can buy store-ready bags from your local tea shop or grocery store.
19. Eat a betel leaf after breakfast, lunch, and dinner.
Betel leaf is effective for bloating because it helps you remove the gases in your intestine, as well as activate the digestive fluids in your body. Before eating betel leaf, you may place a clove inside the leaf, then fold it over. When chewing, be sure to chew slowly, so that you can extract the juice properly.
20. Black salt will be a good choice.
A combination of black salt (Kala namak) and other foods, such as asafetida, dried ginger powder, and cardamom powder, are especially effective for bloating. Half a teaspoon of this salt mixture can easily relieve your bloating.
21. You could also take smoothie for bloating relief
You could also take a healthy smoothie made from fresh fruits to ease you bloating. To make this smoothie, mix the following together and blend; half cup of ice, half cup of greek yogurt, a cup of diced pineapples and strawberries, half cup of dandelion root and a teaspoon of honey. Blend the aforementioned constituents until a stable consistency is achieved, then, drink.
22. Eat foods which contain a lot of probiotics.
Probiotics help your digestive system in that they help your colon function more efficiently. Probiotics will also help you regain the beneficial bacteria in your system. These effects would work together to ease bloating and other stomach-related ailments. Examples of foods rich in probiotics include fermented foods like kefir and yogurt, as well as pineapples.
23. Try some Triphala.
Triphala is a herb, hailing from South Asia, which is used to help deal with numerous problems related to the digestive system. To use Triphala, mix it into half a cup of warm water, as well as 1 teaspoon of honey, for taste. Then drink this mixture right before you go to bed.
24. Ginger reduces both bloating and gas.
Ginger works because of the bioactive components such as allicin and gingerols, which will reduce the incidence of stomach inflammation. To use ginger, put several slices into a cup, then pour boiling water over the slices. Cover the cup and steep for around 10 minutes. This will create a tea which you can drink a few times a day to reduce bloating. You can also put some honey and lemon juice to make the most of this ginger tea. Alternately, consider eating a teaspoon of grated ginger before you have a meal, or grate some and put it on top of your meal.
25. Cinnamon is effective for bloating.
To use this remedy, add a teaspoon of cinnamon powder, or one stick of cinnamon, to boiling water, then steep for a few minutes and wait for it to cool down. Drinking this a few times a day is an efficient way to eliminate bloating.
26. Pumpkin can help ease stomach problems.
Pumpkin contains in potassium, fiber, and vitamin A, which all aid digestion. Pumpkin will help you deal with flatulence as well as bloating. Simply add a cup of pumpkin to your meals by including pumpkin as an ingredient for your favorite recipes.
27. Drink some mint tea.
Mint tea will help you not only with your bloating but also with other related gastrointestinal problems, such as indigestion. 2 or 3 cups per day can be quite effective. In order to make some mint tea for yourself, boil 1 cup of water, then add a teaspoon of dried mint, or, if you prefer, 4 or 5 leaves of mint. Steep the tea for 5 minutes, then strain it. If you find it’s a little bland, you can add some honey to sweeten the taste.
28. Warm lemon water is another great choice.
Warm lemon water will help you deal with your bloating provided that you drink a glass of it in the morning when you wake up. Lemon water can also help you relieve any pain caused by gas.
29. And so is coconut water.
This drink will help you ease your bloating, especially if you drink it slowly, by sipping it.
30. Drink some chamomile tea.
This tea can help calm down your stomach, as well as deal with heartburn because it fights against inflammations and spasms in your digestive tract. You can make some of this tea with chamomile tea bags, that are readily available in stores, and add lemon juice if you like.
Be sure to drink it between meals, and sip it slowly so that you can reap the full benefits of this tea. Also note that you shouldn’t be drinking chamomile if you are pregnant or nursing, or giving it to your child because scientific research hasn’t determined whether or not it’s safe for these demographics.
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