How to reduce bloated stomach
Sometimes after eating our stomach feels swollen or stuffed what can be painful and cause discomfort, that feeling is called bloating.
Bloating appears when there is a disturbances in the digestive system, excessive amounts of gas, solids and liquids. However, it can be caused by increased sensitivity (feeling of the pressure in the abdomen), or serious medical conditions often caused by the food intolerance.
Bloating is quite common as around 30% of adults report they regularly experience it. There are many proven ways to reduce or eliminate bloating like healthy diets and supplements.
Here are some food products that can be added in our everyday diet to prevent bloating:
Watergrass comes from Triticum aestivum plant and it is very healthy food with great benefits. It has antioxidant, antibacterial and anti-inflammatory properties it is simply a superfood that can be consumed as a fresh juice or powder.
Watergrass help with digestion, it contains high level of enzymes that help break down food and absorb nutrients. It has a detox effects that clean our intestines thereby helps with bloating, excess gas and abdominal discomfort but also irritable bowel syndrome and constipation. However, watergrass can do much more than just help with bloating, it can also:
- Eliminate toxins
- Contains many vitamins and minerals- is a superfood
- Boosts metabolism
- Lower levels of cholesterol
- Boosts immune system
- Lower blood pressure
- Relieve anxiety
- Help with diabetes
- Help with arthritis
Many studies shown that certain probiotic supplements can help people with digestive problems reduce gas production and bloating. Therefore probiotic supplements are becoming increasingly popular, they boost our supplies of live bacteria in the gut and keep our digestive system healthy.
- The good bacteria in probiotic supplements help preserve good bacterial flora
- Prevent gluten sensitivity
- Prevent the inflammatory damage
- Probiotics that contain the bacterial strains of Lactobacillus acidophilus and Bifidobacterium ease lactose intolerance
- Probiotics that contain Lactobacillus acidophilus reduce abdominal bloating
Probiotic supplements have many other benefits so they are definitely worth trying.
3. Peppermint oil
Peppermint is a herb from mint family that is very aromatic. The peppermint oil is extracted from the leaves and can be used for many purposes. Its’ odour and taste is cool and refreshing and can be found in a form of capsules, essential oils or extracts.
Peppermint oil has a wide variety of uses:
- a treatment for a variety of conditions, including irritable bowel syndrome (IBS), nausea, bloating and other digestive issues,
- as well as the common cold and headaches
- a topical application for relief from itching, muscle pain
- a flavouring agent in foods and in products such as mouthwashes
- a fresh scent added to soaps and cosmetic products
Peppermint oil or menthol in a combination with caraway has been used to treat functional dyspepsia and relieving it symptoms (bloating and pain in the area of stomach).
4. Traditional spices and herbs that aid digestion
- Cumin seeds: help bile production to aid digestion and absorption
- Fennel seeds: help against bacteria that cause indigestion
- Coriander seeds: help accelerate the digestion process and indigestion
- Basil leaves: belongs to carminative herbs, adding its leaves to meals and drinking infusions brings relief in bloated stomach and facilitates digestion
5. Foods that cause bloating and should be avoided:
- Carbonated drinks
- Broccoli and all other cruciferous vegetables
- Rye and Barley
- Dairy products
6. Useful tips to eliminate bloating:
- Eating often but little
- Rule out food allergies and intolerances
- Avoid swallowing air and gases
- Be physically active
- Chew your meals for a long time
- Reduce sugar