How to Treat a Bloated Stomach Naturally

Table of Contents

D o you often feel uncomfortable and full in your belly, especially after eating? Do you have trouble fitting into your clothes or feel embarrassed by your swollen abdomen? If you answered yes, you might be suffering from bloating, a common condition that affects many people.

Bloating is when your stomach feels tight, enlarged, or distended due to excess gas or fluid in your digestive tract. It can cause pain, discomfort, and even affect your mood and self-esteem. Bloating can have many causes, such as eating too much or too fast, swallowing air, certain foods or drinks, hormonal changes, digestive disorders, or medications.

Fortunately, there are many natural and effective ways to treat bloating and prevent it from happening again. In this blog post, we will share with you 10 tips on how to get rid of bloating using home remedies, dietary changes, and lifestyle habits. We will also explain what causes bloating, what foods are good for your liver, and how to massage your abdomen to relieve gas and pain. By following these tips, you can improve your digestion, reduce inflammation, and enjoy a flatter and happier stomach.

Drink peppermint tea

Peppermint is a herb that has been used for centuries to treat various digestive problems, including bloating, indigestion, gas, and cramps. Peppermint contains menthol, a compound that relaxes the smooth muscles of the intestines and helps expel gas and stool. Peppermint also has anti-inflammatory and antispasmodic properties that can soothe the irritated lining of the digestive tract.

To use peppermint for bloating, you can drink peppermint tea before or after meals, or whenever you feel bloated. You can also take peppermint oil capsules, but make sure to follow the instructions on the label and consult your doctor before using them. Peppermint may interfere with some medications and cause heartburn in some people, so be careful if you have any medical conditions or allergies.

Try yoga poses

Yoga is a form of physical and mental exercise that can benefit your overall health and well-being. Yoga can also help you get rid of bloating by improving your posture, blood circulation, and digestion. Certain yoga poses can also position the muscles and organs in your abdomen in a way that encourages the release of excess gas and fluid from your GI tract.

Some of the best yoga poses for bloating are:

• Child's pose: This pose stretches your lower back and hips and gently compresses your abdomen, which can help release gas and relieve cramps. To do this pose, kneel on the floor with your knees together and your feet apart. Sit back on your heels and lean forward, resting your forehead on the floor. Extend your arms in front of you or alongside your body. Breathe deeply and hold the pose for a few minutes.
• Happy baby pose: This pose opens your hips and pelvis and massages your internal organs, which can help stimulate your digestion and eliminate gas. To do this pose, lie on your back and bend your knees, bringing them toward your chest. Grab the outer edges of your feet with your hands and gently pull them down, opening your knees wider than your torso. Press your lower back into the floor and rock side to side. Breathe deeply and hold the pose for a few minutes.
• Squats: This pose strengthens your legs and core and activates your pelvic floor, which can help move gas and stool along your colon. To do this pose, stand with your feet slightly wider than your hips and your toes pointing slightly outward. Bend your knees and lower your hips, keeping your chest lifted and your back straight. Bring your palms together in front of your chest or extend your arms in front of you. Breathe deeply and hold the pose for a few seconds, then rise up and repeat.

Use activated charcoal

Activated charcoal is a type of charcoal that has been treated to increase its surface area and porosity, which makes it more effective at absorbing substances. Activated charcoal can help reduce bloating by trapping and removing gas and toxins from your digestive tract. Activated charcoal can also help prevent gas from forming in the first place by binding to the substances that cause fermentation in your intestines.

To use activated charcoal for bloating, you can take activated charcoal tablets or capsules before or after meals, or as directed by your doctor. Make sure to drink plenty of water when taking activated charcoal, as it can cause dehydration and constipation. Activated charcoal may also interfere with some medications and nutrients, so check with your doctor before using it if you have any medical conditions or take any supplements.

Drink apple cider vinegar

Apple cider vinegar is a type of vinegar made from fermented apple juice. Apple cider vinegar has many health benefits, such as lowering blood sugar, cholesterol, and blood pressure. Apple cider vinegar can also help treat bloating by improving your digestion, balancing your pH levels, and fighting against bacteria that can cause gas and discomfort.

To use apple cider vinegar for bloating, you can dilute a tablespoon of apple cider vinegar in a glass of water or tea and drink it before or after meals, or up to three times a day. You can also add some honey, lemon, or ginger to enhance the taste and effects. Apple cider vinegar may cause some side effects, such as nausea, throat irritation, or tooth enamel erosion, so start with a small amount and see how you react.

Exercise regularly

Exercise is one of the best ways to improve your overall health and well-being. Exercise can also help you get rid of bloating by increasing your metabolism, blood circulation, and oxygen delivery. Exercise can also help you release trapped gas and fluid by stimulating your digestive muscles and organs and making you sweat and urinate more.

To use exercise for bloating, you can try any physical activity that you enjoy and that suits your fitness level, such as walking, jogging, cycling, swimming, or dancing. Aim for at least 30 minutes of moderate exercise most days of the week, or as recommended by your doctor. Exercise can also help you maintain a healthy weight, which can prevent excess fat from accumulating around your abdomen and putting pressure on your stomach.

Eat foods high in fiber

Fiber is a type of carbohydrate that your body cannot digest or absorb. Fiber can help reduce bloating by adding bulk to your stool, which can help prevent constipation and speed up your bowel movements. Fiber can also help feed the beneficial bacteria in your gut, which can help improve your digestion and immunity.

To use fiber for bloating, you can eat more foods that are high in fiber, such as fruits, vegetables, whole grains, nuts, seeds, and legumes. You can also take fiber supplements, but make sure to follow the instructions on the label and consult your doctor before using them. Fiber supplements may cause some side effects, such as gas, cramps, or diarrhea, especially if you take too much or increase your intake too quickly. You should also drink plenty of water when increasing your fiber intake, as fiber can absorb water and cause dehydration.

Avoid foods that cause gas

Some foods can cause more gas and bloating than others, depending on your individual digestion and sensitivity. Some of the common foods that can cause gas and bloating are:

• Beans, lentils, and other legumes: These foods are high in fiber and oligosaccharides, a type of sugar that can be hard for some people to digest. You can reduce the gas-causing effects of these foods by soaking, sprouting, or cooking them well, or by taking enzyme supplements, such as Beano.
• Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and Brussels sprouts: These vegetables are high in fiber and sulfur compounds, which can produce gas and odor when broken down by bacteria in your colon. You can reduce the gas-causing effects of these vegetables by cooking them well, eating them in small amounts, or taking enzyme supplements, such as Devrom.
• Dairy products, such as milk, cheese, and yogurt: These products contain lactose, a type of sugar that some people cannot digest due to a lack of the enzyme lactase. You can reduce the gas-causing effects of these products by choosing lactose-free or low-lactose varieties, taking lactase supplements, such as Lactaid, or eating dairy products with other foods that can help digest lactose, such as yogurt or kefir.
• Fizzy drinks, such as soda, beer, and champagne: These drinks contain carbon dioxide, a gas that can fill up your stomach and make you burp. You can reduce the gas-causing effects of these drinks by drinking them slowly, using a straw, or avoiding them altogether.
• Sugar alcohols, such as sorbitol, xylitol, and mannitol: These are artificial sweeteners that are often used in sugar-free or low-calorie products, such as gum, candy, and baked goods. They can cause gas and diarrhea in some people, especially if consumed in large amounts. You can reduce the gas-causing effects of these sweeteners by reading the labels and limiting your intake, or by choosing products that contain natural sweeteners, such as stevia or monk fruit.

Drink plenty of water

Water is essential for your health and hydration. Water can also help reduce bloating by flushing out excess salt, waste, and toxins from your body. Water can also help prevent constipation and keep your stool soft and easy to pass.

To use water for bloating, you should drink at least eight glasses of water a day, or more if you exercise, sweat, or live in a hot or dry climate. You can also drink other fluids, such as herbal teas, juices, or soups, but avoid drinks that contain caffeine, alcohol, or sugar, as they can dehydrate you and worsen your bloating. You can also add some lemon, cucumber, mint, or ginger to your water to enhance the flavor and the benefits.

Massage your abdomen

Massaging your abdomen can help reduce bloating by stimulating your digestive muscles and organs and helping them move gas and fluid along your GI tract. Massaging your abdomen can also help relax your nervous system and ease stress and tension, which can affect your digestion and mood.

To massage your abdomen for bloating, you can use your hands or a massage tool, such as a ball or a roller. You can also use some oil or lotion to lubricate your skin and make the massage more comfortable. You can massage your abdomen in the following steps:

• Lie down on your back and place your hands on your lower abdomen, just below your navel.
• Breathe deeply and gently press your hands into your abdomen, making small circular motions clockwise around your navel. Do this for a few minutes, then move your hands to the upper right quadrant of your abdomen, just below your ribs.
• Press your hands into your abdomen, making small circular motions clockwise along the edge of your ribs, then down to your lower right quadrant, then across to your lower left quadrant, then up to your upper left quadrant, and back to your navel. This follows the path of your large intestine, which is where most of the gas and waste are stored. Do this for a few minutes, then repeat the cycle a few times.
• Finish the massage by placing your hands on your lower abdomen again and gently rocking your hips from side to side, or lifting your knees toward your chest and rocking them from side to side. This can help release any remaining gas and fluid from your abdomen.

Try home remedies

There are many home remedies that can help treat bloating and improve your digestion, using ingredients that you may already have in your kitchen or pantry. Some of the most popular and effective home remedies for bloating are:

• Baking soda: Baking soda is a natural antacid that can help neutralize stomach acid and relieve gas and bloating. To use baking soda for bloating, you can dissolve a teaspoon of baking soda in a glass of water and drink it on an empty stomach, or as needed. Baking soda may cause some side effects, such as belching, nausea, or high blood pressure, so use it with caution and moderation.
• Ginger: Ginger is a spice that has anti-inflammatory, antispasmodic, and carminative properties, which can help soothe the digestive tract, relax the intestinal muscles, and expel gas and bloating. To use ginger for bloating, you can chew on a piece of fresh ginger, drink ginger tea, or take ginger capsules, as directed by your doctor. Ginger may cause some side effects, such as heartburn, bleeding, or allergic reactions, so check with your doctor before using it if you have any medical conditions or take any medications.
• Fennel seeds: Fennel seeds are seeds that have a licorice-like flavor and aroma. Fennel seeds have antispasmodic, anti-inflammatory, and carminative properties, which can help relax the digestive muscles, reduce inflammation, and eliminate gas and bloating. To use fennel seeds for bloating, you can chew on a teaspoon of fennel seeds after meals, or drink fennel tea, or take fennel oil or capsules, as directed by your doctor. Fennel seeds may cause some side effects, such as allergic reactions, bleeding, or hormonal changes, so check with your doctor before using them if you have any medical conditions or take any medications.

Recipes to Treating Bloated Stomach Naturally

First recipe with ginger

Ingredients

• 1 piece of ginger the size of an adult's thumb
• 200 -300 ml of hot water
• Enough Honey

Method

Grated ginger and brewed with hot water. Wait a minute. Wait until warm, then add honey. The ginger dregs can be used to compress the stomach. Place it around the navel. This herb is effective in reducing bloating and nausea.

Conclusion of How to Treat a Bloated Stomach

Bloating is a common and uncomfortable condition that can affect your digestion, appearance, and mood. Bloating can have many causes, such as eating habits, food intolerances, hormonal changes, digestive disorders, or medications. However, bloating can also be treated and prevented by using natural and effective methods, such as home remedies, dietary changes, and lifestyle habits.

In this blog post, we have shared with you 10 tips on how to treat a bloated stomach naturally and effectively, using peppermint, yoga, activated charcoal, apple cider vinegar, exercise, fiber, avoiding gas-causing foods, water, massage, and home remedies. By following these tips, you can improve your digestion, reduce inflammation, and enjoy a flatter and happier stomach.

We hope you found this blog post helpful and informative. If you have any questions, comments, or suggestions, please feel free to leave them below. We would love to hear from you and help you with your bloating issues. Thank you for reading and have a great day!

Refernces:
1. 18 ways to reduce bloating: Quick tips and long-term relief
2. Bloated Stomach: Causes, Tips to Reduce & When to be Concerned
3. Bloating - NHS
4. Bloating - causes, treatment and prevention | healthdirect
5. Why Is My Stomach Bloated? 15 Causes of Abdominal Bloating - WebMD
6. Bloating: Causes and Prevention Tips | Johns Hopkins Medicine
7. 11 Foods That Are Good for Your Liver - Healthline
8. The 12 best foods and drinks for liver health - Medical News Today
9. The 8 Foods That Are Super Healthy For Your Liver - GoodRx
10. Apa saja pilihan perawatan untuk Kembung?
11. 19 Home Remedies For A Bloated Stomach | Holland & Barrett
12. 10 Tips to Get Rid of Gas, Pains, and Bloating - Healthline
13. Home Remedies For Abdominal Bloating - 19 Effective Ways - Stylecraze
14. Health Recipes JSR 194