Bloating is an unpleasant symptom that most people experience now and then. Marked by feelings of fullness and tightness in the abdomen, it can also involve swelling, discomfort, and pain. It’s the result of excess gas building up inside the stomach or intestines and can stem from digestive issues, poor diet, or hormonal changes.
Fortunately, bloating can be effectively relieved and reduced through these 4 simple ways. Read on and find fast relief from bloating.
1. Try Mild Exercise And Massage
Exercise may be the last thing on your mind when you feel bloated, but mild exercise can work wonders for relieving discomfort. Just taking a walk can help your digestive tract run along more smoothly, releasing excess gas and waste. You can also try holding easy yoga poses like child’s pose, happy baby pose, or squat poses to encourage speedy gas release. Or, get hands-on and gently massage your abdomen in a circular motion to get things moving along. Stop immediately if you experience any pain, and try another method.
2. Use Essential Oils
Peppermint oil is a natural remedy that reduces numerous symptoms of irritable bowel syndrome, including bloating. It works to relax the muscles of the intestine, encouraging the movement of gas and stool along the bowels.
3. Avoid Swallowing Air
It may sound simple, but you may be swallowing excess gas in ways that aren’t immediately evident. One major culprit is carbonated drinks like fizzy sodas, which can continue to release gas even after it reaches the stomach. The resulting gas can build up and lead to uncomfortable bloating in the abdomen. You will also want to be wary of any sugars or artificial sweeteners in foods and drinks you consume that can have the same effect. Habits like chewing gum, drinking from a straw, and eating too fast can all cause you to swallow air that will end in bloating down the line.
4. Increase Fiber Intake
Consuming more fiber can prevent bloating and constipation in the long run. Fiber will keep you more regular, soften stool, and speed up the movement of stool along your digestive tract. Work it into your diet through foods like broccoli, avocados, pears, berries, and artichoke hearts. You’ll also get lots of fiber from whole grains, legumes, nuts, and seeds. When adding fiber to your diet, slowly increase your intake to allow your body time to adjust. With time, you’ll notice improvements in bloating and a happier, healthier digestive system.