Combat Bloating with These 12 Evidence-Based Remedies
Suffering from a bloated stomach?
Here's how to find relief fast!
Bloating, characterized by a distended stomach and a feeling of fullness, can be a distressing experience. Fortunately, several evidence-based remedies can provide quick relief.
12 Ways to Reduce Bloating
- Peppermint tea or supplements: Peppermint has been shown to reduce symptoms of irritable bowel syndrome, including bloating.
- Ginger tea: Ginger is a known anti-inflammatory that can aid digestion and reduce bloating.
- Fennel tea: Fennel seeds contain compounds that can relax the muscles of the digestive tract, alleviating bloating.
- Chamomile tea: Chamomile has calming effects that can help reduce bloating caused by stress or anxiety.
- Exercises: Light exercises, such as walking or yoga, can stimulate digestion and relieve gas buildup.
- Massage: Abdominal massage can help move gas and promote bowel movements, reducing bloating.
- Warm compress: Applying a warm compress to the abdomen can relax the muscles and reduce discomfort.
- Over-the-counter gas relief medications: Simethicone or activated charcoal can help break down gas bubbles and relieve bloating.
- Avoid gas-producing foods: Beans, lentils, and certain vegetables (e.g., broccoli, cabbage) can cause bloating in some individuals.
- Eat slowly and avoid overeating: Swallowing air while eating can lead to bloating. Eat mindfully and avoid overindulging.
- Stay hydrated: Drinking plenty of water can help flush out toxins and promote regular bowel movements, reducing bloating.
- Probiotics: Probiotics, beneficial bacteria for gut health, can improve digestion and reduce bloating.
It's important to note that these remedies may not be effective for everyone, and some may experience side effects. Consult a healthcare professional if bloating persists or is severe.
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