We've all experienced bloating at one point or another and some may have it more than others. It can leave you feeling uncomfortable and self-conscious, but it can also lead to potential gut health issues. There are lots of ways to reduce bloating including gentle exercise and stretching, as well as supplements and natural remedies.
Symptoms of bloating
If you think you might be bloated, these are the symptoms you may have:
•Stomach pain or discomfort
•A full feeling in your tummy
•Rumbling and other noises (coming from your stomach)
•More gassy than normal
What causes bloating?
Bloating is a full and tight feeling in your stomach. It's very common and there are several potential reasons as to why you may be experiencing it.
Excess of gas - A build-up of gas in the gastrointestinal tract is one of the more common causes. This may happen after eating too much of certain foods or swallowing lots of air.
Digestion issues - If you suffer from food intolerances, coeliac disease, irritable bowl syndrome or constipation, it's likely that you will experience bloating more often than others. It can also be a side effect of certain medications.
Diet - As mentioned above, the foods you eat can lead to bloating. Some foods may take longer to digest - particularly vegetables, fruits and fibrous things - which can lead to trapped wind. Fizzy drinks can be another trigger, as can having too much salt in your diet.
How you eat/drink - It's not just what you eat - how you consume foods and drinks can contribute to bloating. For example, if you eat too quickly or swallow lots of air, you may end up with that uncomfortable stomach feeling.
Menstrual cycle - Before and during your period, you may feel more bloated than normal.
Illness - Ovarian cancer, worms, gallstones, liver cirrhosis, pancreatitis, infections and obstructions have bloating as one of their potential symptoms.
How to reduce stomach bloating
Exercise
Exercising regularly will get the gas moving through your digestive system and hopefully prevent it from building up and causing discomfort. You don't need to anything intense if your stomach feels too bloated, instead aim for gentle, easy exercises.
Walking
Just like exercise, but less intense, a gentle walk can get your bowels moving, which is particularly useful if you're constipated.
Gentle massage
The NHS recommends massaging your stomach from right to left to release trapped wind. However, if you're experiencing pain with this, it's best to stop and try a different method or speak to your GP.
Stretching
For those wondering how to reduce bloating quickly, try a few yoga poses! For those wondering how to reduce bloating quickly, try a few yoga poses! Some simple stretches (such as Child’s Pose and squats) can encourage your body to pass trapped wind through the gastrointestinal tract.
Bath
Having a nice, long warm soak in the bath can encourage your body to relax, which may relieve some of the uncomfortableness you're feeling.
Essential oils
After your lovely soak in the bath, you may want to rub some essential oils into the area for some extra relief. Oil diffusers and capsules can work too. Speak to your doctor if you're on medication as it's not safe to use certain oils when you're on certain tablets or medicines, as you could experience adverse reactions.
Peppermint
Peppermint capsules are a useful tool to combat bloating as they soothe the stomach. IBS sufferers may find them especially helpful. If you prefer, peppermint tea can work just as well.
Eating slowly
It may sound silly to some, but taking your time with a meal can help to reduce bloating. If you're a fast eater, slow down and enjoy what's on your plate. Who knows, you may enjoy spending those extra minutes with family or friends at the table.
Posture
Good posture can make all the difference when you're eating but it's often overlooked. Try switching the sofa for the table and try not to slouch - bring the food up to your mouth rather than your mouth to the food.
Arabella Horspool is a Commercial Content Writer for Yours at Bauer Media. She's a bookworm who enjoys cooking and spending time with her many pets.