The 9 best tips against bloating

A bloated stomach causes unpleasant noises, smells and pain – and makes your six pack look like a paunch. This is how you expel excess air from your stomach

What do you get a bloated stomach from?

Gases form in the intestines after eating. They arise when the food is digested and broken down into its individual components. A large part of the air enters the lungs via the bloodstream and is exhaled again. But sometimes the stomach is so bloated that it cannot be transported back via the blood. There are various causes that can lead to a bloated stomach. Bad diet, intolerance and stress are part of it. To find out what the cause is, you should try these tips for treating excess air in your stomach. Usually it is enough to change your lifestyle and daily habits just a little to prevent bloating.

How do you avoid a bloated stomach?

Here are the 9 most effective tips for the bloated stomach.

1. Make a note of your eating habits: A first step in tracking down the causes is a food diary . Keep a record of what you eat and what complaints occur over a longer period of time (preferably several weeks) – in a classic way in a notebook or with an app. This makes it easier to identify suspicious foods. If you have identified a personal list of puffy products, leave it out. The bloated stomach disappears? Bingo! Now take a closer look: is it mainly dairy products? Then you may not tolerate lactose so well. Show the list to your doctor the next time you visit a doctor and have yourself tested for allergies and intolerances.

2. Drink against the bloated stomach: If you drink little, the bowel becomes sluggish. Because he needs enough liquid to transport the food pulp on. It should be at least 1.5 to 2 liters per day. Still water is well tolerated and does not cause gas.
No-gos with a tendency to bloat are mineral water with a lot of carbon dioxide or coffee, they only irritate the intestines even more. Anyone who is sensitive to carbon dioxide should also avoid the cool after-work beer, lemonades and sparkling wine. Warning: If you sip your refreshment through a drinking straw, you will also swallow air.
In addition to water, herbal teas such as peppermint, cardamom, caraway and dandelion teas soothe the bloated stomach. The super bulb ginger also provides relief from stomach upsets and flatulence. It stimulates the digestive processes and has a relaxing effect. Simply cut 2-3 thin slices and pour hot water over them. 
3. Eat more fiber slowly: Plant-based foods contain a lot of fiber, which swells in the intestines and thus stimulates digestion. However, the intestinal flora sometimes has to get used to it. So increase the amount of fiber slowly, day by day, until it reaches the nutritionist recommended amount of around 30 grams per day. This corresponds to about 2 slices of whole grain bread, an apple, 160 grams of berries, 200 grams of potatoes with their skin, 200 grams of broccoli and 100 grams of radish.

These foods are particularly high in fiber and should therefore end up on your plate as often as possible:

  • Whole grain products (bread, pasta, rice)
  • linseed
  • millet
  • Berry fruits
  • artichoke
  • soy
  • peanuts
  • broccoli
  • and dried plums

Take your time while eating! If you eat too quickly and swallow large bites without chewing, you will also swallow a lot of air and make it difficult for the intestines to process the nutrients. He copes better with smaller portions than if you fill your stomach 3 times a day. In addition, your gut is totally into routine. Regular meals are important so that he can get used to suitable emptying times. It is best to eat 5 small meals throughout the day.

4. Do more exercise: you sit at your desk all day? No wonder that the gases have a hard time escaping. Too little exercise is one of the most common reasons for bloating.
Therefore, use every opportunity for more exercise in everyday life. Instead of the elevator, take the stairs. Stop by the colleague in the office for a moment instead of calling him. And on the way home you take a little detour on foot.

5. Avoid “intestinal irritants”: Some foods are known to have a bloating effect. If your intestines are already irritated, you shouldn’t eat these foods:

  • Onions and cabbage
  • legumes
  • unripe fruit
  • Nuts and raisins
  • very fresh bread
  • coffee
  • carbonic acid
  • chocolate
  • Ice, ice cubes
  • Greasy
  • Fast food
  • breaded meat
  • and hot spices

Are you a little bit intolerant too? Food intolerance (e.g. lactose intolerance) or allergies are often the trigger for a bloated stomach. But intestinal diseases such as chronic inflammation, irritable bowel syndrome or intestinal fungus could also be the reason. You can only be excluded by the doctor. There you can also get tested for intolerance and allergies.

6. Out with the gum! Most of the gas that collects in the intestines comes from the air that we unconsciously swallow when we eat and drink. With each sip, 2-3 milliliters of air enter the stomach. When chewing gum, the proportion of air swallowed is much higher.

Chewing gum is a problem for the intestines for another reason: Chewing gum almost always contains sugar substitutes (mannitol, sorbitol, xylitol), which stimulate digestion and worsen the symptoms. The note “Can have a laxative effect if consumed in excess” is a sure sign that the proportion of artificial sugar substitutes is particularly high. So chew some fresh peppermint leaves for fresh breath.

7. Soothe your stomach with herbs: Many herbs are known for their healing properties. If you have a bloated stomach, however, you should keep your hands off hot spices and not irritate the intestines additionally. These rather mild culinary herbs refine your meals and help to get rid of bloated stomach:

  • anise
  • basil
  • Savory
  • dill
  • garlic
  • coriander
  • Caraway seed
  • turmeric
  • Lovage
  • marjoram
  • clove
  • and parsley

Tip: Before you resort to synthetic laxatives or other drugs such as defoamers, try to soothe the bloated stomach in a gentle way. A good remedy for all kinds of gastrointestinal problems is healing clay . The finely ground powder binds excess gases in the digestive tract. If you take it half an hour before the meal, you can effectively prevent bloating.

8. Increase the number of “good” bacteria in the intestine: Without bacteria, nothing works in the intestine. More than 100 trillion bacteria colonize your digestive organ. It is important for the health of the intestines that the right tenants live with you. You can support this with probiotic foods. They contain lactic acid and bifidobacteria, which regulate the pH value of the large intestine and thus act directly on the scene. Anyone who eats kefir, sauerkraut, quark or foods with artificially added probiotic cultures for 4 weeks can support the growth of the natural intestinal flora and build up effective protection against gastrointestinal complaints. 

9. Relaxation for relaxed digestion: Now do it halfway ! Stress is also one of the more common causes of bloating. For one simple reason: stress hormones increase the activity of the sympathetic nervous system and your body switches to fight-or-flight mode. A legacy of our ancestors that enabled them to flee quickly or to fight bravely in dangerous situations: pulse and respiratory rate skyrocket, the focus is now on the oxygen supply to the muscles. There is no time for digestion on the run or during a fight, so it is simply suppressed. What was vital to our ancestors’ survival now causes us to have a bloated stomach, pressure and a feeling of fullness.

Only one thing helps: relaxation for you and your intestines. Treat yourself to a little break or a soothing massage to shake off stress. In emergencies, a hot water bottle can also help relax the smooth intestinal muscles. Make sure the temperature is comfortable and not too hot.

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