Most of us have experienced the discomfort of gas or stomach bloating on occasion. Fortunately, we now know more than ever before about maintaining a healthy digestive system, and there are plenty of different treatments you can try at home.
Stay tuned discover our top home remedies for gas and bloating...
1. De-stress
Stress and anxiety upset the balance of hormones and neurotransmitters that play important roles in normal digestion. As a result, food isn't digested properly, leading to the creation of gas and bloating. Anxiety also increases the speed of breathing, which causes you to swallow more air than normal. Certain stress-related habits may increase the likelihood of bloating, such as the tendency to reach for caffeinated or carbonated drinks, and chew gum. Take steps to reduce stress and relax on a daily basis.
2. Look at Your Eating Habits
Try to avoid eating habits that cause you to swallow excess air, such as chewing gum, using straws, smoking, and talking whilst eating. Always eat slowly and chew your food thoroughly to make it easier for your body to digest, and try to avoid large gaps between meals. Also, avoid eating fruits straight after a meal as these are gas-forming and will likely increase bloating.
3. Watch Your Diet
Overeating is one of the most common causes of gas and bloating, and for people with food intolerances or coeliac disease. Limit your consumption of fatty, spicy, or salty foods as much as possible. Carbohydrates can cause your body to retain water, so these should be avoided in the evening to avoid a bloated belly in the morning. Artificial sweeteners can also be hard for your body to digest, and some people find they increase bloating, and the bubbles in carbonated drinks can also be problematic.
4. Eat Potassium-Rich Foods
Bloating isn't always caused by excess gas. In certain cases, it may be triggered by high sodium intake, which increases fluid retention around the belly. Potassium helps to counter the effects of sodium, so eat potassium rich foods on a daily basis to help balance fluids levels in the body. Good sources of potassium include bananas, mangos and spinach.
5. Be Aware of Common Culprits
Certain healthy foods may also increase the risk of bloating. While these shouldn't be avoided completely, it may be worth eating them in moderation to reduce bloating. Common culprits include beans, onions, broccoli, cabbage, cauliflower, peaches, prunes, lentils, corn and dairy products. Eating lots of fibre without drinking enough can also result in bloating and constipation.
6. Add Ginger
Ginger encourages the emptying of the stomach and speeds up digestion. Ginger root contains compunds which also help to soothe and relax the intestinal muscles and reduce spasms.
7. Take Probiotics for IBS
Many people with irritable bowel syndrome, or IBS, suffer from bloating, which can be aggravated by stress or certain foods. An imbalance of good and bad bacteria in the digestive tract is another common cause of IBS and bloating, along with constipation, diarrhoea, and flatulence.
Probiotics are good bacteria that produce enzymes to support the digestion of problem foods such as starch and dairy.
