How to Reduce Bloating

Bloating is defined as the abnormal swelling of the abdominal region due to gas. The patient feels the abdomen tight and full. Bloating is painful and certainly a cause of embarrassment. It is no less than a bane to all women and men too. Interested to know how to reduce bloating? First, learn the reasons behind it and then, take a look at various effective remedies for bloating and gas.

Causes of Bloating

There are mainly three causes of abdominal bloating. Often, it is associated with pre-menstrual syndromes (PMS). Secondly, it may be a part of a bigger problem such as irritable bowel syndrome (IBS). Thirdly, it occurs due to excessive water retention by your body. Excessive water retention can, itself, be either due to over intake of salt or deficiency of water in the body. The over intake of salt helps the body to retain water along with it. When you drink inadequate amount of water, your body feels that there is deficiency of water outside. As a result, the body goes under starvation mode, and stores water in its cells for future use. The over storage of water, because of any reason, makes you look bulky and heavy. It is very important that the cause of bloating is properly detected. Visit a physician for diagnosis and medical treatment. However, if you are interested in knowing how to reduce bloating and gas naturally at the comfort of your home only, then take a look at the following.

How to Reduce Bloating

• Drink plenty of water. The increased water intake will assure the body of habitable situation, and the body will release excess of water from its cells.
• Salt helps the body in water retention. Cut down on the intake of salty foods, especially salty processed snacks and fast foods.
• Bloating is also caused by intestinal gas. Find out the foods that cause gas and avoid their intake.
• Make healthier food choices. Increase the intake of yogurt. It is rich in probiotic bacteria, which helps in reducing many bowel problems.
• Increase your intake of foods high in soluble fibers. But, make sure that you are not overeating fibrous foods as they can themselves lead to bloating over time.
• Be physically active. Exercise, walk, run, play, do whatever but make your body move. This is the most effective way to reduce stomach bloating and improve digestive health.
• You can take the help of over-the-counter available medicines to reduce bloating. Beano tablets are well-known for their positive results against bloating.
• Take vitamin B-6 daily. It acts as a natural diuretic (substances that increase urine flow). It will help the body to flush out excess of water. Make sure that your intake is not more than 100mg in a day as the over intake of diuretics may make the body deficient in water content. This will direct the body to go under starvation mode, and in turn water retention.
• Even stress has been studied as a cause of bloating. Therefore, try to lead a stress free life. Take the help of yoga, meditation or art-of-living to distress yourself.
• In case, you are suffering from face bloating as well, then some facial exercises are the answer to your query of how to reduce face bloating.
• Use acupressure to reduce bloating. Hold your little finger for five minutes. It is highly effective in bloating prevention in the long run.
• Eat slowly and do not slurp your drinks. This way you allow pockets of air to enter your digestive tract. This creates huge gaps of air in the abdomen, which finally leads to uneasiness and bloating.
• In order to avoid taking in air while eating, you must not swallow your foods without chewing them properly. Avoid talking while eating. This way, you can control bloating after eating.
• Avoid eating hard candies, chewing gums and drinking fluids with a straw.
• Stop taking carbonated drinks. They tend to add to the amount of gas in your body.
• Lactose intolerance is another cause of bloating. Avoiding dairy products will be of great help, in this case.
• Legumes have an indigestible carbohydrate called raffinose. Even the over intake of legumes can lead to bloating. Therefore, eat sensibly and limited amounts.
• Fill lukewarm water in a tub and soak yourself for fifteen minutes. This helps the body to lose its excess water content, and hence reduces bloating.
• If you are looking for how to reduce bloating during period, then straight away take aloe vera pills. They help the body in fast processing of water and are safe for use even during periods.

As they say, prevention is better, any day. So, you will need a change in your eating habits and lifestyle to reduce the problem. Eat foods high in fiber content and those that are easy to digest. Consume plenty of non-carbonated fluids, preferably water. And if you suffer from gas constantly, stay away from food items that cause it. Try some of the above-mentioned home remedies on how to reduce stomach bloating and get yourself relieved from its uneasy and embarrassing effects.