Many of us suffer from bloating. It’s an apparent sign of an unhealthy lifestyle. Having a ballooned belly looks unappealing no matter what size you are. A bloated stomach can also cause extreme physical pain and discomfort. Some of the reasons for the cause of bloating include diseases such as irritable bowel syndrome (IBS), inflammatory bowel diseases, functional gastrointestinal disorders (FGIDs), hormonal flux, weight gain, among others.
A growing belly may seem like a problem with no easy solution, but that’s not quite so. With well-proven flat belly tips (as discussed below), you can easily get rid of bloating in next to no time!
1. Walk Daily
Bloating occurs when excess gas and stool build up in your stomach or intestine. A lack of physical activity can lower your bowel movement and increase the accumulation of gas in your body.
If you don’t have time to get involved in heavy workouts, something as simple as walking regularly can help reduce bloating. This will help get the bowels moving, which is extremely important if you are or prone to feeling constipated. Make it a habit of walking daily. It’s a great exercise to engage in the early morning or relaxed evenings.
2. Avoid Eating Too Much at a Time
Eating big meals and feeling uncomfortable afterward can make you feel like being bloated. Avoid stuffing big portions at once and try small meals instead. Also, make sure you chew your food properly. This reduces the air quantity you swallow with your daily food and helps you eat slower, which aids in the proper digestion. If smaller portions don’t make you feel full, try adding a little more amount of food into your daily intake.
3. Avoid Foods that Cause Gas
Some high-fiber foods such as bread, cereals, lentils, and pasta can produce large amounts of gas, so avoid eating them and see if they help. Besides that, try eating less fatty foods, such as fried foods, carbonated drinks, alcohol, red meat, sugary foods, and dairy products – milk, cheese, and yogurt, as they can also play a major role in bloating.
4. Massage Your Abdomen
Abdominal massage is a great tactic to enable bowel movements. This massage involves the following steps:
- Place your hands up toward your right hip hones.
- Now, rub in a circular motion and above the right ribcage. Do this gently and slowly.
- Rub around your upper belly part and then the left side of the ribcage.
- Move downward to the left hip hone.
- Repeat the process if required.
The massage is safe and effective, but if it causes even little pain, discontinue it.
5. Rub Essential Oil on Your Belly
Using essential oils is one of the best natural remedies for bloating. It’s useful in getting rid of gas, stomach pain, and relaxing body muscles. Not every essential oil is effective in reducing bloating, so be mindful of which one you opt for.
The best essential oils for a bloated belly are cardamom, chamomile, peppermint, fennel, ginger, and lemongrass. Ginger, peppermint, cardamom, or fennel essential oils can be added into your regular cup of tea or glass of water while rubbing chamomile or lemongrass directly on your belly for the desired result.
6. Take a Long Warm Bath
The bath’s heat is scientifically proven as quite beneficial for a sore abdomen. Enjoying a soaking and relaxing bath can lower stress levels, too. This, in turn, improves the functioning of your GI tract and reduce bloating in no time. You can also add your favorite essential oils into your bathtub. This will further enhance the quality of your bath time and boost your mood and focus.
7. Use Peppermint Oil Capsules
Peppermint oil is highly effective in treating gas and indigestion. It’s also a great cure for illnesses such as Irritable Bowel Syndrome (IBS). This oil works by soothing your intestinal muscles which help eliminate gas and stool from the body.
Always follow the instructions on the label for a proper intake. If you suffer from heart disease, avoid peppermint oil capsules. You can purchase peppermint capsules from any drug stores or any authentic online source.
8. Avoid Sodas
Fizzy drinks are one of the major causes of gas and bloating, so avoid them as much as you can. These carbonated beverages are not even healthy to start with. They make your bones weak as well as increase your weight. Instead of sodas, you should drink water – lots of it. Try to drink at least 8 glasses of water daily to avoid health issues such as constipation, gas, and bloating, of course.
9. Revisit Your Medications and Supplements
Some medications and supplements can give rise to indigestion and constipation and thus increase bloating. Supplements that contain excessive amounts of iron can cause bloating, while many medications have side-effects that lead to bloating. Re-assess all the supplements and medications you take and consult your doctor if they can be replaced.
10. Visit Your Doctor
If you have tried and tested all the remedies for relieving bloating fast and effectively and still continue to suffer from the health problem, it’s about time to consult your doctor. Extreme abdomen swelling may indicate a critical medical condition such as kidney problems, liver diseases, heart failure, or, even cancer. This requires medical attention, so speak to your doctor about it at your earliest.
When looking for ways on how to reduce bloating fast and effectively, make sure you follow the above-mentioned tips. Be mindful of what you eat, engage in more physical activity, and take care of yourself and your body to eliminate abdomen swelling and other related issues.